Overhead Press

warm-up – Superset with Rotator Cuff Work  (change weights and go again)

60 x 5 / 10 lb DB taken through ROM 15 times per arm

80 x 5 / ROTO

95 x 5 / ROTO

main – Superset with Widegrip Pulldowns  ( 1-2 min rest)

115 x 5 / 150 x 5

130 x 3 / 150 x 5

140 x 6 ( elbow sleeves came on)

 Joker Sets (90 sec rest)

165:  push press x 1; strict press x 1

180:  push press x 1

 

notes:  When I unracked 165, I think I stayed idle a second too long and I lost tension.  so I did a push press and built up some torque, then went into a strict press.  My thought was if I can at least do a smooth push press I will try a strict rep.  For 180, the push press was a grinder, so I stopped it there.

 

Assistance

 

Deadlifts (no shoes, no straps)

warm-up (change weight and go again, double overhand)

170 x 5

215 x 5

260 x 3

325 x 1 Beltless double overhand PR??  maybe.

 

Main Assist (belt comes on, crossgrip, 60-90 sec rest)

385 x 3

385 x 3

385 x 3

385 x 3

385 x 3

 

Bench Press 

warm-up   (paused all bench reps an inch above chest, Spoto Press style, change weights and go again)

80 x 5

100 x 5

115 x 3

145 x 1

main assist   (60-90 sec rest)

175 x 3

175 x 3

175 x 3

175 x 3

175 x 3

 

 

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