Overhead Press

warm-up – Superset OHP and Over & Backs (minimal rest between supersets)

60 x 5 / over&backs x 8

80 x 5 / ob

95 x 5 / ob

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

100 x 5 / 14 plates per side x 5

115 x 5 / 5 (elbow sleeves came on)

130 x 9 / 5

 

 

Assistance

Bench Press  (2-3 min rest)

warm-up – Superset BP and Pulldowns  (paused all bench reps an inch above chest, Spoto Press style)

75 x 5 / 5

100 x 5 / 5

115 x 3 / 5

145 x 1 / 5

main assist   (2 min rest)

175 x 3

175 x 3

175 x 3

175 x 3

175 x 3

 

post-workout:  15 min LISS cardio on the elliptical

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