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 Assisted Widegrip Pullups (assisted for 1/3 BW, 1-2 min rest b/w sets)

110 x 5 / 5

125 x 3 / 5

140 x 4 / 5

notes:  125 felt surprisingly heavy, and just couldn’t get it going on the AMRAP set.

 

Assistance

Bench Press  (no rest for warm ups)

warm-up – superset with pullups (paused all reps an inch above chest, Spoto Press style)

75 x 5 / 5

95 x 5 / 5

110 x 5 / 5

main assist – superset with pullups  (90 sec rest)

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

150 x 5 / 5

 

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)

160 x 8

REST

x 7

REST

x 5

REST

x 5

REST

x 3

notes:  Failed to hit 30!  will keep weight for next time.

 

Straight Bar Pushdowns (35 rep goal)

60 x 35

rested a few minutes, upped the weight

90 x 35

 

notes  ok… way too light, but I moved on anyways.

 

Dumbbell Curls (35 rep goal)

40s x 10

REST

x 8

REST

x 7

REST

x 7.5 (it was a failed rep)

REST

x 3

 

notes:  good weight!

 

Bicep Machine Curls (35 rep goal)

60 x 20

REST

60 x 10

REST

60 x 5

notes:  way too light, but I got a good ROM, it felt good

 

Optional Abs

Straight Leg Raises (roman chair, 30 sec rest)

10, 6, 10, 10, 10

 

post-workout:  10 min elliptical

 

 

 

 

 

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