Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

60 x 5 / over & backs w/ resistance band x 8

75 x 5 / o&b

85 x 5 / o&b

main – Superset OHP and Widegrip Free Cable Pulldowns (1-2 min rest b/w sets)

100 x 3 / 125 x 5

115 x 3 / 125 x 5 (sleeves)

130 x 10 / 125 x 5 (sleeves) – Rep PR!!

notes:  Yay!  Another PR!  Love racking those up 🙂  My OHP has improved greatly, and my shoulders are picking up some definition a bit.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up

75 x 5

95 x 5

110 x 5

main assist  (60 sec rest)

150 x 5

150 x 5

150 x 5

150 x 5

150 x 5

notes:  another guy was using the cable pulldowns, so I just stuck to bench press.

 

 

Optional Assistance:  Arms

Used a rest-pause system:  you have 5 sets to hit the desired total number of reps, with 30 second breaks.

Closegrip Bench Press (30 rep goal)

155 x 12

REST

x 6

REST

x 6

REST

x 4

REST

x 2

notes:  Hitting the right weight for these!  It was tough, but rewarding.

 

V-Bar Pushdowns (35 rep goal)

67.5 x 22

REST

x 9

REST

x 4

notes:  still too light!

 

Dumbbell Curls (35 rep goal)

35s x 16

REST

x 11

REST

x 6

REST

x 2

 

Hammer Cable Curls (with rope attach, 35 rep goal)

57.5 x 10

REST

x 8

REST

x 7

REST

x 6

REST

x 4

notes:  good weight on this one!

 

post-workout:  10 min elliptical

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