Tag Archive: OHP


5 Dec 2016

Snowstorm today. I ended up doing my workout at the office instead of at the strongman gym, just to cut down on my time on the road. Saved my sanity a bit.

warmup: slow neg side raises, Cuban presses, shrugs

OH WAIT!! NVM saving my sanity, the nice quiet peaceful empty office gym was filled with fools this afternoon! Someone plugged in their ipod and cranked up the Top 40. Its like listening to the radio… except you paid for all this garbage music YYYEEAAAHHHHHH!!! Then people hopped on the cardio machines and did it at 40%, never once being out of breath so that they could carry on a full conversation with their neighbour cardiofool the entire time! As I sat there looking at this, one guy ran over to the pullup bar, tried to do a kipping pullup (he wasn’t exhausted and forced to kip, he just wanted to look pro)… instantly kicked a bunch of equipment off a nearby rack YYEEEAAHHHHH!!!

Just screaming ninnys. Remember the scene in Stripes when they ran through the obstacle course??

So… I focused on my own stuff.

Bench Press (medium rests)

bar x a few
135 x 2
185 x 2
225 x 1
*elbow sleeves on*
245 x 2
250 x 1
255 x 1
215 x 11

notes: forgot my wrist wraps! bah. oh well, it went ok even with my limp wrists.

Dual Cable Wide Pulldowns (90 sec rests)

10 plates x 15
11p x 15
12p x 15
12p x 15

Seated Smith OHP (medium rests)

bar+90 x 12
bar+90 x 12
bar+90 x 12
bar+90 x 10

notes: I know you all love my Smith Machine 😛

Superset: Strict DB Side Raises and Full DB Front Raises and Band Pullaparts (medium rests)

15s x 10 / 15s x 10 / 15 pullaparts
15s x 10 / 15s x 10 / 10 pullaparts
15s x 10 / 15s x 8 / 15 pullaparts

notes: shoulders were dying after this

29 Nov 2016

I did a mid-afternoon office workout, so I improvised exercises as necessary.

I also kinda felt like volume, like that would be fun. Technically, I am at the point in my Cube run where I should be peaking and cutting down on number of exercises, but meh, at this point if I think extra assistance will be fun… I’m gonna do extra assistance

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (90 sec rests)

150 x 8
175 x 5
*wraps, sleeves*
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
*increase rest to 2 mins*
175 x 17
175 x 13

Closegrip Bench (2 min rests, wraps, sleeves)

205 x 5
205 x 7
205 x 5

notes: closegrip felt a bit off today. I got worried my shoulder was not in the right groove, so I moved to the Smith for a bit

Smith Machine Incline Press (2 min rests, no wraps, no sleeves, shallow incline)

bar+90 x 12
bar+110 x 10
bar+140 x 8
bar+160 x 4

Smith Machine Seated OHP (2 min rests)

bar+90 x 10
bar+90 x 10
bar+90 x 10
bar+90 x 10

DB Flat Fly (30 sec rests, pronated grip, slow negs, pause at bottom)

20s x 10
20s x 10
20s x 10
20s x 10

notes: I just wanted lots of stretch, slow reps, pauses, short rests. It feels more comfortable holding them with the pronated grip, it makes it easier to do them with arms almost straight, so higher quality strict reps.

Smith Machine JM Press (60 sec rests)

bar x 12
bar+60 x 12
bar+70 x 10
bar+80 x 8
bar+90 x 6
bar+100 x 5

Dual Cable Widegrip Pulldowns (60 sec rests)

7 plates x 25
7 plates x 25
7 plates x 25
7 plates x 25

notes: I just pumped the reps out. I knew my back was so sore from yesterday that I don’t need to worry about hard contractions, just crank out the reps and the soreness will kick in lol. The pump was strong!

25 Nov 2016

Still feel a bit off this week. Back is a little sore, so I am still cutting the extra back work out, and saving up for Deadlift day. I also feel like I have tender muscles right under the bottom of my ribs. So I went for a light bench day today just to stay active.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (2 min rests)

bar x many
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
215 x 3
215 x 3
215 x 3
215 x 3
190 x 13
190 x 10

notes: I definitely felt off. Maybe it was too soon to bench again.

Flat DB Press (sleeves, no wraps, 2 min rests, hammergrip)

90s x 9
90s x 8
95s x 5
95s x 4

notes: I also wasn’t sipping on intra carbs, so my energy was fading a bit lol

Incline DB Press (45 degree incline, sleeves, no wraps, 2 min rests)

50s x 12
60s x 10
70s x 8

Smith Machine Seated OHP (no wraps, no sleeves, 2 min rests)

bar x 10
90+bar x 2
140+bar x 2
160+bar x 2

JM Press (smith machine, 60 sec rests)

bar x 15
50+bar x 15
50+bar x 15
50+bar x 15
50+bar x 15

18 Oct 2016

Did nada Sunday, took Monday off work and did nada. Was dying of boredom, so I went back to work on Tuesday, and did an office workout since I am already right there. I can kind of limp along without pain. I cant bend my toe down right now, but I can extend it up. Still healing. But dammit, I can bench.

warmup: forgot lol

Bench Press (medium rests)

bar x lots
135 x 8
160 x 6
190 x 5
*wraps, sleeves*
215 x 3
245 x 1
245 x 1
245 x 1
215 x 11
215 x 8

notes: whew! tiring

Flat DB Press (hammergrip, medium rests, sleeves on, no wraps)

80s x 10
90s x 8
100s x 6
100s x 5

notes: this gym doesn’t go higher than 100 DBs. boo

Smith Machine Incline Bench (short rests, shallow incline, no wraps, no sleeves)

bar x bunch
bar+90 x 5
bar+160 x 3
bar+160 x 3
bar+160 x 3

JM Press (smith machine, 30 sec rests)

bar+50 x 15
bar+50 x 15
bar+50 x 15
bar+50 x 15

notes: triceps burning

Seated Smith Machine OHP (30 sec rests)

bar+50 x 12
bar+50 x 14
bar+50 x 12
bar+50 x 13

notes: not a lot of high weight, but a nice high rep finisher. I went til it burned.

Inverted Row (30 sec rests)

6, 8, 6

notes: I was sucking wind on this one. not sure why. I skipped the intra carbs this session, maybe that’s why? I ran out of gas? meh

Nov 6, 2015

everything still aches from yesterday, but the GMs made my hammies more sore. After today, my forearms would be sore and cramping too. Total planetwide devastation. ELE, all over my ass.

I decided for this workout to do my shoulder work on the Smith machine. I can still go heavy, and if my shoulder tweaks I can dump it without risk.

Seated Smith OHP (2 min rests)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 10 @RPE7
+90 x 12 @RPE7
+90 x 11 @RPE7
+90 x 12 @RPE7

Superset: Skullcrushers & Barbell Curls (2 min rests, skulls to top of head)

65 x 11 / 55 x 13
65 x 15 / 55 x 12
65 x 14 / 55 x 12

notes: it always looks silly in the mirror when I curl this long-ass bar with dinky 5 lb plates on each side. but then my biceps look awesome in the mirror, and it all becomes worth it

Superset: V-Bar Pushdowns & DB Curls (2 min rests)

13 plates x 9 / 25s x 12
13 plates x 11 / 25s x 12
13 plates x 9 / 25s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

20s x 22 / 5 plates x 20
20s x 20 / 5 plates x 20
20s x 18 / 5 plates x 14

notes: these were both working my traps, so they were exhausted by the end

I did this workout in the afternoon at the office. I worked another hour, finished my shift, came home. Collapsed on the couch for an hour. Could not move. Exhausted and sore. Not sure I will be able to pull my chit together for a Saturday morning workout.

Nov 1, 2015

Has anyone ever beaten Oran “Juice” Jones at best intra-song monologue? I still laugh at this 30 years later. Cold busted.

I am back! Deload week is over, Halloween weekend is over. Let’s get back to work. Back on that RPE 7.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Incline Press (2 min rests, medium grip, shallow incline)

bar x 5
95 x 3
135 x 11 @RPE7
135 x 10 @RPE7
135 x 10 @RPE7
125 x 14 @RPE7
125 x 12 @RPE7
125 x 12 @RPE7

notesw: why don’t you settle into this incline press baby? I got some hotchoklit on the stove f’yuh. Been a while since I did incline with the bar, shoulder was cranky at first, but I found the right groove.

Flat DB Press (90 sec rests)

65s x 10 @RPE7
65s x 9 @RPE7
65s x 9 @RPE7
65s x 7 @RPE7

notes: My first impulse was to run up on the bench and pull a Rambo… jam the 65s and flat blast all them reps…but I didn’t want to mess up this $3700 lynxxxxx coattt. yeah.

Swiss Bar OHP (90 sec rests, not strict)

62 x 5
82 x 3
104 x 11 @RPE7
104 x 10 @RPE7
104 x 10 @RPE7
104 x 8 @RPE7

notes: Silly rabbit, trix are for kids! Me without OHP is like cornflakes without the milk! I will go back to OHP twice a week, one day strict, one day not strict.

post: 10 min LISS

22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS

June 30, 2015

Don’t blame me for this one. If you work out in a gym with commercial music playing often enough, it gets stuck in your head.

AM Workout

Office remains bananas. I do what I can.

warmup:
– banded shoulder dislocations laying on stomach
– Y handcuffs
– kneeling thoracic extension and rotations
– static lat stretch

6-Way DB Raise (30 sec rests)

10s x 10
10s x 10
10s x 10

note: girl from office walked by, saw me working with the 10 lb DBs, gave me a sarcastic “have a good workout” with a smirk. BRB brushin the dirt off my shoulders. Cappin these delts, BEE-YATCH!!

Cable OH Tricep Extensions (60 sec rests)

32.5 x 20
37.5 x 20
37.5 x 20

Lying Cable Hammer Curls (60 sec rests)

37.5 x 20
37.5 x 20
37.5 x 20

post: 15 min LISS on the elliptical

PM Workout

After work, came home, ate food, napped, pooped, headed back to gym. mid-to late evening workout.

warmup: rumble rolled upper back, lats; rumble rolled armpits and the area over my ribs; shoulder capsule stretch; pec stretches; lat stretches; banded shoulder dislocations

Push Press (2 min rests)

bar x 5 strict
95 x 3 strict
135 x 1
*elbow sleeves and wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Standing 1 Arm DB OHP (2 min rests)

50 x 12/12
60 x 10/10
70 x 8/8
80 x 6/6
85 x 3/3

notes: I did these strict, no leg drive. Also no wraps. Best I have done with wraps and leg drive was an 85 for 5 or 6 reps (and I was fresh), so I was actually quite happy with this.

Z Press (folded up yoga mat under butt, 60 sec rests)

45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

notes: I am gradually moving further and further off the yoga mat, as my hamstrings get more flexible. I am barely on it now.

DB Hammer Curls (60 sec rests)

35s x 12
35s x 12
35s x 8

notes: mild improvement

Leaning Cable Strict Side Raises (30 sec rests)

2 plates x 10/10
2 plates x 10/10
2 plates x 10/10

June 27, 2015

Today was both epic and not so awesome.

I went down to the Strongman Gym in the morning, to try out some implements I had not played with before. I pretty much just jumped in on what other people were doing.

Log Press

90 x 15
115 x 8

notes: I am no stranger to log press, I just thought it would be fun for a warmup.

One Arm DB OHP

I was able to borrow a more experienced person to watch me and give some tips on form. Well, he watched me for the first set, then I was kind of on my own, hahaha

22.5 x 10/10
30 x 10/10
40 x 10/10
50 x 10/10
thick 60 x 8/8
thick 60 x 7/7

notes: the 60 lb DB was actually what he was playing with, it had a thick handle and was awkward as fukk. Oh well, one day Circus DB you will be mine.

Car Deadlifts

Now for the epic part. They had a frame set-up outside, someone backed up their Honda Civic over it, and we went up to go lift it. I did not have my belt or the right shoes for it, so I just did it in my sock feet.

First attempt… NOPE, lol
They adjusted the pins and moved the handles further out. This makes it easier.
Second attempt, NOPE. But it budged a bit more. Have to edge my feet forward, lean BAAAACK, and press with the legs. I was warned not to overextend the lockout. I did not listen…
Third attempt… grind, grind, grind, YESSSSS!! Did it! But I overextended the lockout… the weight was now behind me… my back bowed BACKWARDS, and I got yanked down to the ground, landing on my ass.

I felt fine. But went to go do some prehab on my back, so I don’t wake up fucked up tomorrow.

As I sat on the grass, I realized the bottom of my left sock was shredded, and I had gravel embedded in my toes and sole. Sock shredded and bloody. Awesome.

I did some Rolls into a V Sit, to loosen up the spine. Then I did half-lotus sit for a while (like sitting crosslegged, except one leg stacks on top of the other). Then I foam rolled my upper back, and each lat. Then I lay lengthwise on the foam roller and did snow angels. Then I did a passive Yoga Waterfall pose with my legs up against the wall. Then I did kind of a wall-supported “Happy Baby” yoga pose. Then I did a wall-supported “dead pigeon” pose.

Yoga can be awesome for prehab and flexibility, glad I have it in my toolbelt.

I fucked off and went home. Napped on the couch.

Decided in the early evening to do my 2 a day workout, then sit in the hot tub. But the hot tub is still under maintenance, boo, lazy fuckin super.

PM Workout

Widegrip Lat Pulldowns (30 sec rests)

8 plates x 15
10p x 15
12p x 15
12p x 15
12p x 15

Leg Extensions (30 sec rests)

8p x 15
8p x 15
8p x 15

notes: should have started lighter and warmed up the knees. the first set was awkward

Leg Curls (30 sec rests)

4p x 15
4p x 15
4p x 15

Leg Raises (30 sec rests)

15, 15, 15

post: 15 min LISS

As I sit here, back feels damn tired. Crossing my fingers I don’t feel tweaked as fuck tomorrow.

June 4, 2015

Wednesday, my Achilles tendon was tight, so I put off my workout until Thursday. It’s pretty wimpy of me to keep refusing to workout 2 days in a row in what feels like forever, but I wanted to go for new PRs, so everything had to be clicking.

Fast forward to Thursday! At an unfamiliar gym, makin it happen.

Front Squats (SBDs, Romaleos, 2 min rests)

bar x 5
135 x 2
*belt on*
205 x 1
225 x 1
255 x 1
280 x 1 ***PR***

notes: hooray! 5 pound PR. on the last set, bar speed had slowed down noticeably once past the midpoint, so I didn’t get greedy and moved on to Sumo’s. Trying to hit new high weights isn’t the key to my front squat salvation anyways, I firmly believe it lies in volume and submaximal weights.

Sumo Deadlifts (sock feet, 2 min rests)

bar x 5
135 x 3
225 x 2 mixed grip
295 x 1
315 x 1
335 x 1
365 x 1 ***PR***
375 x 1 ***PR*** (and a beltless PR)

notes: I figured since I was just hitting singles, I would leave the belt off and see how my low back felt. I felt I was robbed 6 weeks ago when I couldn’t go higher than 355. I experienced some redemption today. Sumo still has a ways to develop, but once I get it off the ground, lockout becomes so much easier.

I was feeling good, so I decided to cut the assistance, and graft on my normal Thursday shoulder workout.

Standing 1 Arm DB OHP (90 sec rests)

20 x 8/8
40 x 5/5
60 x 3/3
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8

notes: I had not brought wraps or elbow sleeves, and since last week was such a fail anyways, I decided to drop my working weight back down, and just focus on strict presses and build some muscle up and some confidence. 60 lb DBs felt hella easy, so I did a bunch of sets of strict reps.

Seated Smith OHP (90 sec rests)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 5

I noticed that:
a. my traps felt really sore
b. the weight felt extra heavy, I was not going to be able to do my usual top set.
So I decided to modify it a bit and keep hammering my traps as punishment.

Superset: Smith OHP & Smith OH Shrugs (90 sec rests)
Bar x 110 x 6 presses / 15 shrugs
Bar x 110 x 4 presses / 15 shrugs
Bar x 110 x 5 presses / 15 shrugs

notes: this worked pretty well. between sets I had to stretch and squeeze my traps, they felt really sore. MFers better grow.