Tag Archive: overhead press


27 Jan 2017

afternoon office workout. to switch it up a bit, I didn’t bring out the sleeves and wraps, and kept it totally raw

warmup: slow neg side raises, Cuban presses, shrugs

Closegrip Bench Press (medium rests)

bar x some
135 x 5
185 x 3
225 x 5
225 x 5
225 x 4
225 x 3
185 x 8

notes: the elbow sleeves help a lot apparently lol. so I dropped the weight and did a backoff set

Flat DB Bench (medium rests, hammer grip)

40s x 10
60s x 5
85s x 10
85s x 10
85s x 8

Smith Machine Seated OHP (short rests)

warmup with bar
bar+90 x 10
+90 x 9
+90 x 6
+70 x 10
+70 x 10

notes: kept the rests short so the shoulders would stay burning the whole time. another backoff set. I felt kinda weak today overall, so I decided to keep the assistance light and high rep

Free Cable Widegrip Pulldowns (very short rests)

7 plates x 15
8p x 15
9p x 15
10p x 15
11p x 15

Seated DB Hammer Curls (medium rests)

45s x 10
45s x 9
45s x 8
45s x 7

notes: never do these seated. felt much harder. had to stop each set when I started involuntarily shrugging them. I guess that was the fatigue point lol

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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!

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

25 Aug 2016

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

Log Press from Rack (push press, short rests)

80 x 5 *small log*
110 x 3 *11 inch diameter log from now on*
120 x 3
140 x 2
155 x 1
165 x 1
*wraps and sleeves on*
175 x 7 Rep PR!!

notes: YAAAASSSSSS! Victorious. After my AMRAP set last week, I thought I had it in me to PR off reps. And so it was. I must have wrapped supertight, because after this one set my biceps were pumped as hell for the rest of the evening LOL hashtag occlusion training

For the next cycle I will need to ramp up my percentages (I reset the base for my percentages every 3-4 weeks)

Viking Press (medium rests, no wraps or sleeves)

100 x 8
150 x 8
170 x 8

notes: first time! Fun! It gets hard fast though LOL

Widegrip Pulldowns (short rests)

180 x 8
180 x 8
180 x 8

Superset: Plate Front Raise & Cable Overhead Extensions & DB Hammer Curls (medium rest)

45 x 10 / 90 x 7 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10
45 x 10 / 75 x 10 / 40s x 10

90 on the cable for OH xt just doesn’t feel right. Cant get a good contraction. 75 is sweet, great stretch and great squeeze

19 August 2016

Day off work! Hit the gym at noon. Messed up my meal timings a bit, so by the time I got there I was starving.

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

Log Press from rack (push press, 2 min rests)

80 x 5 (small log)
110 x 3 (moved up to the big log)
130 x 2
160 x 5
160 x 5
160 x 5
*sleeves, wraps on*
160 x 7 @ RPE7

notes: totally happy with 7 reps on the last set. If I had gone until failure, I was on pace for a rep PR.

Slingshot Bench (red slingshot, 2 min rests)

205 x 10
205 x 10
205 x 10
205 x 10

notes: normally I use the blue slingshot. the gym had a red one though, and it fit over my arms much easier. thicker material but I think it has been through hell and back, so the weave wasn’t as tight as my ole Blue.

Chest Supported T-Bar Rows (short rests, elbows high)

2 plates x 10
2p x 10
2p x 10
2p x 10

Superset: Plate Front Raise & Cable OH Extensions & Hammer Curls (2 min rests)

45 x 12 / 90 x 6 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: woops, cable was heavier than I thought. 75 was the sweet spot.

The strongman gym got a Viking Press this week! If I knew how to use it, I would def be hittin that shit. Next week!!

20 July 2016

office workout with coworker. I temporarily lost my workout sheet, so I had to work off memory. late morning office workout.

warmup: discussed pokemon go

Overhead Press (traded sets back and forth, cambered bar, clean from floor once)

75 x 3
125 x 1
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3

notes: my coworker actually did seated presses on the Smith, I thought we could go back and forth faster if we didn’t have to change weights. the rest periods were really short! made it harder. Now that I found my sheet for real, I realize I got the weight wrong… working sets were supposed to be 145! FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFuuuuu uuuuuuuuuuuuuuccccccccccccccccccccccccccccckkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkk

gains lost

Widegrip Pulldowns (traded sets back and forth)

10 plates x 10
8p x 10 extra slow reps
8p x 16
8p x 20

notes: we kept the weight where he was comfortable, so I goofed around a bit.

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded supersets back and forth)

20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10
20s x 10 / 15 plates x 10 / 40s x 10

notes: by the end, coworker was DYING. he had to dropset the hammer curls, and he could barely curl 10 lb DBs by the end, so he had a good workout. As for me… looking at my sheet, I realize I was supposed to do 12 reps… so,,,,,,,, w-ever. screw it. boo.

13 July 2016

I am beyond exhausted. With the heat wave, I cant sleep, and the deprivation is piling up on me. I looked like ass at work today.

Late afternoon office workout.  2 days in a row!  whoot.

warmup: arghhhhh!!! (Charlie Brown groan)

Overhead Press (90 sec rests, strict press, cambered bar, clean from floor once)

75 x 5
105 x 2
*sleeves on*
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

notes: decided no push press today and keep it strict, work on keeping my glutes engaged and pushing my head through

Widegrip Pulldowns 990 sec rests)

13 plates x 12
13p x 12
13p x 10
13p x 9

notes: grip was dying, which is not normal

Superset: DB Front Raises & V-Bar pushdowns & DB Hammer Curls (90 sec rests)

15s x 15 / 8 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15
15s x 15 / 10 plates x 15 / 35s x 15

Then, back to work.

4 July 2016

Back from vacation!

Yup, worked out. Canada

Late afternoon office workout.

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

Overhead Press (cambered bar, clean once from floor)

75 x 5
95 x 5
110 x 2
130 x 2
*wraps, sleeves*
140 x 15

notes: amrap last set

Widegrip Lat Pulldowns (short rests)

11 plates x 8
12p x 8
13p x 8
13p x 8
13p x 8
13p x 8

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls

20s x 10 / 7 plates x 10 / 40s x 10
20s x 10 / 8 plates x 10 / 40s x 10
20s x 10 / 8 plates x 10 / 40s x 10

post: no time for cardio Dr Jones, back to work. late night too, didn’t get out until after 10.

13 June 2016

Noontime office workout. Small miracle that my upper body is being cooperative these days, lol. so I put it to work.

warmup: nada. I was guiding another dude through his workout simultaneously, so that chewed up extra time.

Overhead Press (90 sec rests, cambered bar, clean from floor once)

75 x 5
95 x 5
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

notes: no sleeves or wraps. felt pretty easy, so I focused on my cues. Buddy did bench press, I did OHP, same style sets though, light weight short rests.

Widegrip Pulldowns (traded sets back and forth)

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

Superset: DB Front Raises & V-Bar Pushdowns & DB Hammer Curls (traded sets back and forth)

10s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12
15s x 12 / 14 plates x 12 / 40s x 12

notes: slow, controlled front raises.

post: nada. back to work

I still needed cardio, so after work, I went out and walked in the sunshine downtown for a while. Bought some protein.