Tag Archive: one arm overhead press


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.

Advertisements

April 30, 2015

My workout! Mid-day shoulder day. I took a relative newbie coworker with me and showed him how to work shoulders like a bro, meaning no side raises or rear delt work, lol. We didn’t have a lot of time, so it was more about the heavy presses.

one arm standing DB OHP (took turns, me then him)

30 x 5/5
50 x 3/3
70 x 7/7
70 x 7/7
70 x 6/6
70 x 6/6
70 x 4/4

notes: first time hoisting the 70s overhead! Feels good, think I shall stick here for a little bit.

Smith Machine Seated OHP (took turns)

bar x 8
bar + 50 x 8
+70 x 8
+90 x 8
+100 x 8

notes: twas a hard-fought 8 reps on that last set, big-time grinds.

I am eager to hear how my coworkers shoulders are feeling today. I know that I toss and turn a lot at night, and I know it was a good shoulder day when my soreAF shoulders prevent me from tossing and turning without pain that wakes me up.

April 23, 2015

Shoulders

1-Arm OH Press (2 min rest)

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

notes: moved up to a higher weight, and had to adapt my technique a bit. got the hang of it though

Smith Machine Seated OHP (2 min rest)

bar x 8
bar + 50 x 8
+ 70 x 8
+ 90 x 8
+ 110 x 6

Cable RD Flys (30 sec rest)

15 x 15
15 x 15
15 x 15

notes: haven’t done these in a while, shoulders groaned a lot, but I know it was worth it

quick and dirty gym session before the night got a lot dirtier and greasier

March 22, 2015

can’t get enough of that shoulder work!

you may scoff at all of my shoulder days, but shoulders are my weak point, so it was a conscious choice. Starting to see more cuts than usual in my shoulders when I train now, and when I tested out DB flat press last week, it had gone up… which tells me that my road to a bigger bench lies through beefed-up shoulders So 2 shoulder days a week and only one chest movement a week seems to be ok for now.

Strict OHP (2 min rest)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

notes: Progress! I could tell this was going to be a good day.

Cable Upright Rows (rope attach, 60 sec rest)

100 x 10
100 x 10
100 x 10
110 x 10
120 x 10

notes: Again, feeling good!

One Arm DB OHP (2 min rest)

25 x 10/10
40 x 5/5
60 x 8/8
60 x 8/8
60 x 8/8
60 x 7/7
60 x 6/6

notes: Some minor progress from last time! Although yes, I did up the rest. But still. Progress!

post-workout: LISS cardio

Mar 17, 2015

Back from being sick!!

 

fasted cardio this am – about 30 min

just before noon, hit some shoulders

they have no rack in this gym, and my shoulders are still being weird when it comes to cleans, so I decided to be a puss and use the smith machine for now, lol

seated Smith Machine shoulder press (90 sec rest)

bar x 10
bar + 50 x 5
bar+100 x 10
+100 x 10
+100 x 8
+100 x 7
+100 x 5 DROP +50 x 7

notes: Ended the last set off with a quick drop set.

Cable Upright Rows (rope attach, 60 sec rest)

42.5 x 10
42.5 x 10
47.5 x 10
52.5 x 10
57.5 x 10

notes: This gym has heavy set of cables, so this was a good weight for me.

One Arm DB OHP (90 sec rest)

25 x 10/10
40 x 3/3
60 x 8/8
60 x 7/7
60 x 5/5
60 x 6/6
60 x 6/6

notes: Really went for this one. Increased the weight and decreased the rest from last week. Felt good!

Mar 11, 2015

 

Yup, Disco during fasted cardio. Gotta keep it upbeat and peppy.

Did some fasted cardio in the morning at the office gym. Worked all day, then went to a different office gym for some shoulders. Decided to up the rest and see if I can crank out more reps.

OHP (2 min rest)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 8

notes: So close to 5 full good sets! Then a young African lady was hovering nearby, and wanted to use the rack I was in, so no probs. Off I went to something else.

Right as I was setting up for Upright Rows, this guy in the Squat Rack royally fukks up. He was squatting 265, not horrible depth, but I think his stance was too wide. Just my opinion. So he is unloading the plates, and decides to do one side ONLY. So now there is 110 lbs on one side of the bar and nothing on the other, so the bar flips end over end and hits the ground barely a foot away from a lady on the stairmaster… he could have very nearly clobbered some cardio chick with a flying barbell. What a dumbass!!!

I and another guy come over to help. Squatter says he is fine and braces his foot on the plate (the collar is still on) as he tried to yank the pole out through the collar and through the plates like he is jerking off Iron Man. I gently remind him “the bar is only 45 pounds, you know”. I hope he is later struck by the lightbulb thought-bubble of physics and math.

Cable Upright Rows (rope attach, 60 sec rest)

80 x 10
90 x 10
100 x 10
(decreased rest to 40 sec)
110 x 10
120 x 10

notes: This gym has a different cable setup so I had to explore the weights to find the sweet spot. This gym also had a good rope attach, so I was using that. Then ANOTHER lady wanted to use my rope attach – this one was a 50 yr old lady with GIANT fake bombs and sun-damaged skin, like a Masters figure competitor or something. I see her in the gym all the time, she is really good at working out, its just every other choice she has made that causes me to facepalm. I offered to trade sets with her but she was very gracious and offered to wait, so I lowered the rests a bit so I could get through all 5 sets.

One Arm DB OHP (2 min rest)

20 x 10/10
35 x 5/5
55 x 8/8
55 x 8/8
55 x 8/8
55 x 8/8
55 x 7/7

notes: The 50s were being used, so I grabbed the 55s and upped the rest. Soooooo close!!! I cursed when I failed that 8th rep on the 5th set.

Because I had gotten my cardio out of the way in the morning, I just went home after that.

Mar 3

mid morning office gym shenanigans. decided to stop being a pussy and throw in some chest sets

Chest, Shoulders

Flat DB Press (90 sec rest b/w sets)

40s x 20
50s x 15
60s x 10
70s x 6
80s x 6
90s x 4
80s x 5
70s x 7
60s x 12
50s x 15
40s x 22

notes: run the rack, up and then back down. major limiting factor was my shoulder, hurt like a bitch on that first rep: you bring it to your chest as you lay down, get it in position, then press up. yeah, that part hurts. I need to learn a new way to DB press, at least how to load the DBs into position.

seated Smith OHP (90 sec rest b/w sets)

bar x 5
bar + 30 x 5
bar + 70 x 10
bar + 70 x 10
bar + 70 x 7
bar + 70 x 7
bar + 70 x 5.5

notes: I knew my shoulders would be zapped so I used the smith instead of free weights and just tried to get some pressing in, minus the stabilization. this way I figured if I failed, there would be little to no consequences. Shoulders looked juicy in the mirror! Well, juicy for me anyways. Pump was visible!! Fellow officeworkers in the gym were scurred

cable upright rows (60 sec rest)

67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10
67.5 x 10

notes: Went back to cables, felt good! Starting to get heavy, but good.

One Arm standing DB OHP (90 sec rest)

30 x 5/5
40 x 5/5
50 x 8/8
50 x 5/5
50 x 5/5

notes: Shoulders just too zapped at this point, so I ended it after 3 working sets.

post-workout: some LISS

Feb 25

got in in the morning for some fasted cardio. shoulders after office hours

standing OHP (cambered bar, clean it from the hang to begin the set, 90 sec rest b/w sets)

45 x 5
75 x 5
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

notes: increased the rest and got through these a little better. I had a longer than 90 sec rest before the last set though (boss walked in and talked to me for a few minutes), so I will stick at this weight until I can blaze all 5 sets.

cable upright rows (60 sec rest, hold rep for a second at max contraction on each rep)

62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10

notes: I tried using cables this time. Could not find an attachment that put my hands out wide, so I used a v-bar and it felt a little awkward so I lightened the weight and tried to squeeze at the top on each one. That felt pretty good actually.

One Arm standing DB OHP (90 sec rest)

20 x 10/10
35 x 4/4
50 x 8/8
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7

notes: Wish I could say I was stronger on these, but I increased the rest time as well this week. Well shee-it.

then I ran off so I could go watch the Hawking movie. I did not feel a pump on this workout, but my shoulders were sore after and it was a good workout, so maybe the extra rest time reduced the pump? dunno.

Feb 18, 2015

Another double workout day.

On top of that, am playing around with my carbs. Have overall dropped them down this week, but today I also loaded them up first thing in the morning (about 100g), then strictly got carbs from veggies all of my other meals today. so overall still a pretty low carb day.

Office gym both times. Did an AM workout, and after work, stayed late to do a PM workout.

AM Shoulders

standing OHP (cambered bar, clean it from the hang to begin the set, 60 sec rest b/w sets)

45 x 5
75 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 10
115 x 5

notes: sheeee-it, felt weaker on these this week. screw you, cut.

upright rows (60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: these actually felt pretty good. in between sets, I stretched my front delts and squeezed my rear delts.

One Arm standing DB OHP (60 sec rest)

20 x 10/10
35 x 5/5
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7
50 x 6/6

notes: I would stop a set when I was leaning back to much and losing the strictness. I think I have found a good weight for me for a bit.

post-workout cardio 1 mile LISS on the elliptical

then back to work. I felt a shoulder pump! Shoulders had lactic acid or pump or something, because I had problems using my arms on the elliptical for the first few minutes

PM Back

After work, back to the office gym. Not ready for the agony of pullups, so I substituted rows.

Widegrip Rows (60 sec rest)

105 x 10
115 x 10
125 x 10
135 x 10
145 x 10

notes: This cable machine is a heavy-ass beast. Weights feel heavier on here than on other cable pulleys. Just the way it is. On Set 5, I had problems keeping my elbows up, I kept wanting to bring them down to cheat. So I stopped there.

1 Arm DB Row (60 sec rest)

100 x 10/10
100 x 10/10
100 x 7/7
100 x 8/8
100 x 8/8

notes: Felt stronger on these this week! Up urs, cut

Pulldowns (grip varied, 60 sec rest)

145 x 9 widegrip
135 x 10 underhand
135 x 10 wide
135 x 10 under
135 x 10 wide
135 x 10 under

notes: didn’t feel a pump in my back today. boo

prone leg raises (30 sec rest)

20, 20, 20

I was going to do cardio, but my elliptical was taken, and 2 people had wandered in to chat and they were annoying as fuck, so I left.

Didn’t have a back pump, but my forearms and biceps looked pumped! Not the goal of a back workout, but still happy about that

Feb 10, 2015

Managed to get into the office gym in the morning for a quick shoulder workout. The plan was rep it out, keep rest low, see if I can get some pump.

OHP (60 sec rest, cambered bar, cleaned it from the floor to start the set)

45 x 5
80 x 5
(elbow sleeves on)
115 x 10
115 x 10
115 x 10
115 x 9, Push Press x 1
115 x 5, Push Press x 3

notes: Just wanted to pump out reps this workout. So when strict press wasn’t happening any more, I used a bit of leg drive to finish the last few sets off.

Upright Rows (wide grip, cambered bar, 60 sec rest)

95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

notes: hard on my shoulder girdle, but it’s been loosening up since 2 weeks ago.

One Arm DB OHP (60 sec rest)

20 x 8/8
35 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8
45 x 8/8

notes: Slowly building up weight. My right shoulder starts out pretty stiff, but feels a lot looser by the end.

post-workout cardio 1 mile LISS on the elliptical

Then I had to get back to my desk. I was going to do a second workout in the afternoon, but had to end up working late instead.

I am hoping I can get in a double workout day tomorrow now, instead.

During the workout, I saw some size going on in my shoulders. I don’t normally FEEL pump in my shoulders, I normally just SEE it, and today it looked like I had some. So that is a good start. Tomorrow, back and hopefully butt/hams.