Tag Archive: push press


4 May 2016

May 4

The plan was to hit presses for a 3rd day this week, but make this a light day. Heavy Monday, light Wednesday, heavy Saturday. Office workout. No wraps or sleeves.

Push Presses (cambered bar, closegrip, clean once, slight push press, 90 sec rests)

75 x 3

*some warmup: slow neg sides raises, Cuban presses, one arm shrugs*

125 x 2
145 x 2
145 x 2
145 x 2

Smith Machine Closegrip Incline (shallow incline, short rests)

bar+70 x 3
+120 x 3
+140 x 3
+160 x 3
+180 x 3

2 Arm Db Rows (facedown on an incline bench, 90 sec rests)

60s x 6
60s x 6
60s x 6

Superset: DB Front Raises & DB Skullcrushers (90 sec rest)

35s x 8 / 35s x 8
35s x 8 / 35s x 8

The plan for the evening after work was some glute bridges and some cardio. The usual.

Feb 23, 2016

watching a video on how to bench press as I type this

Legs sooooo sore today! Damn you high volume!

upper body tonight

Log Press (2-3 min rests, clean once then press repeatedly, push presses)

80 x 5
100 x 5
*wrist wraps on*
120 x 9
120 x 9
120 x 10

notes: been months since I OHP’ed. I need to control the descent more, not just let it drop. I felt comfortable cleaning the log up my chest though.

Closegrip Incline Bench Press (2-3 min rests, football bar, steep incline)

bar x 5
95 x 6
135 x 3
*wrist wraps on*
165 x 5
135 x 9
135 x 8

notes: never used a football bar before and been a long time since I inclined, or CG inclined. Plus the incline was fixed and steeper than I like. Excuses! 165 was WAY heavier than I thought, lol. so I dropped the weight and focused on form. need to keep my back tight!

Spoto Press (2-3 min rests, elbow sleeves, wrist wraps)

135 x 5
160 x 12
160 x 12

notes: ugh, high rep sets of compounds. been a while! dammit, hypertrophy!

2H DB Rows (90 sec rests, facedown on incline bench)

30s x 15
30s x 15
30s x 15
30s x 15
30s x 15

Superset: DB Front Raises & DB Skullcrushers (2 min rest)

22.5s x 15 / 22.5s x 15
12s x 15 / 12s x 15

notes: I did the front raises neutral grip. the first set was heavy and hard, the second set was light and slow and controlled, hard squeezes.

Nov 17, 2015

warmup: slow neg side raises, Cuban presses, one arm shrugs; foam rolled upper back, armpits

Swiss Bar Overhead Press (2-3 min rests, not strict)

82 x 5
102 x 5
124 x 12 @RPE9
124 x 11 @RPE9
124 x 11 @RPE9
124 x 10 @RPE9
124 x 9 @RPE9
124 x 9 @RPE9

Superset: Skullcrushers & Barbell Curls (2 min rests)

75 x 12 / 65 x 11
75 x 11 / 65 x 10
75 x 9 / 65 x 9
75 x 9 / 65 x 11
75 x 11 / 65 x 11

notes: triceps feeling burnt by the end. They are the sticking point in my OHP as well, so I know they need the work.

Superset: pushups & DB Curls (2 min rests)

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

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

30s x 16 / 65 x 12
30s x 15 / 65 x 12
30s x 17 / 65 x 11
30s x 15 / 65 x 12
30s x 14 / 65 x 12

It was almost 10 pm by this point, so I scrapped the cardio and came home.

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 23, 2015

Thoughts:
– gorgeoussssss day! loving the warm sun, finally!
– middle of the week stat holiday? thank you Quebec!
– with the 2 a day thing, I realize I am not taking in enough calories. I cant eat like before no mo, halfway through the day I felt shaky and my throat got sore and I am like oh chit, I need to stuff in more food. naps and eats are my best friends.
– that article on the main BB site from Joe Defranco is GOLD! I am going to try out all of those warmups, my shoulders feel like they are getting pounded every single day. Its like every day is prom night for my shoulders… So prehab and major mobility warmups will also be my friend.

AM Workout

pre: – resistance band shoulder dislocations laying on my stomach (this HURT so fukkin bad)
– Y Handcuffs
– Kneeling Thoracic Extensions
– Static Lat Stretch

6-Way DB Raise (30 sec rests)

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

2 Hand DB Overhead Tricep Extension (60 sec rest)

50 x 20
50 x 20

Lying Cable Curls (60 sec rest)

37.5 x 20
47.5 x 20

That was it! LOL Had to rush back to work. And eat food.

PM Workout

pre: Defranco Simple 6 Upper Body Warmup

Push Press (2 min rests)

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

Smith Machine Shoulder Press (90 sec rests)

bar x 8
bar + 50 x 8
+ 70 x 12
+ 80 x 10
+ 90 x 8
+ 100 x 6
+ 110 x 4

notes: love these so much more than DBs, at least for the hypertrophy aspect of it

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

bar 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: 125 set had a good grinder on the last rep, so I stopped there

Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

notes: big jump from the 30s, lol

Leaning Strict Cable Side Raises (30 sec rests)

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

post: 15 min LISS

June 17, 2015

I tried ZMA for the first time again in years. By mistake. And it destroyed my sleep again. I was able to make it to work on Tuesday, but I couldn’t workout, much less function like a human being. Pushed my workout to Wednesday (pun!).

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

notes: I started to take it for granted and on the last set tried to do strict presses. That wasn’t happening (well, I did 1 rep but it was not so smooth), so I once again reharnessed the power of the leg drive.

Seated DB Press (90 sec rests)

20s x 8
40s x 5
*sleeves and wraps on*
50s x 12
55s x 10
60s x 8
65s x 6
70s x 4

notes: After last week, I was psyched to do these. Ended up getting the hang of the clean (pun!), and repped out my sets as planned. Progress!

Z Press (folded up yoga mat under my butt, rest from MIN to 60 sec)

bar x 5 (change weights and go again, min rest)
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5 (rest went up to 60 sec)
105 x 5
115 x 5
125 x 5
135 x 3

notes: I upped the rest and ended up making some progress! Finally hit full plates on these.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Strict Cable Side Raises (leaning raises, 30 sec rests)

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

notes: Kept the weights low and the rests short and the arms straight.

postworkout: 15 min elliptical

maybe the day off did me good, but I made some progress and had a good workout overall.

June 9, 2015

Shoulders, back, traps and forearms and biceps still rekt from the massage, but I still needed to put in work today.

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 5

notes: prob set my weight too low on this one, felt EZ, so I repped out the last set a little bit.

Seated DB Press (2 min rests)

20s x 8
40s x 5
*sleeves and wraps on*
55s x 12
60s x 8
65s x 6
65s x FAIL

notes: I almost never do these, because I suck at cleaning them up to my shoulders from seated. I tried to do a second set with the 65s, and I was just burning so much energy bringing them up that I said fukk it and moved on. I have seen the videos, I am aware of they technique they suggest, but it just hurts when I do it, and I avoid trying to tax my shoulders and end up pulling something in my back in the process. Like I said, I suck at it.

Z Press (folded up yoga mat under my butt, minimal rest)

bar 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 3

notes: I wanted to make up for the DB Press, so on the Z Press I started light and kept the rests low and climbed up. So I would do the reps, change the plates, sit back down and do the next set.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Cable Side Raises (leaning raises, 60 sec rests)

1 plate x 10/10
2 plates x 10/10
3 plates x 10/10

notes: Leaning means I held the machine and leaned away from it, increase my ROM at the top a bit. This is my first time using this particular cable machine at this specific gym, and the plates SAY 20 pounds each, but there is no fukkin way I am straight arm side raising 60 pounds with my bum shoulders. So the plates lie. So I will just count the number of plates I stacked.

postworkout: 15 min stairmaster

May 11, 2015

Runnin outta gas, need a day off. I think my back is tired as fukk, and its zapping my energy in general.

One more kick at the can, then I take tomorrow off.

Push Press (elbow sleeves, wrist wraps, oly shoes, short rests)

bar x 5 strict
135 x 3
175 x 6
175 x 6
175 x FAIL
155 x 8

notes: those 175 sets were hard-fought. On the 3rd set I ran outta gas, so I did a backoff set right away. Found a good working weight for a while I think.

Superset Cable Face Pulls and YT Flys with the TRX

60 x 15 / 10Y10T
60 x 15 / 10Y10T
60 x 15 / 10Y10T

Superset Hybrid Rear Delt Upright Cable Row & “Agony Press”

I call it an Agony Press because that’s what CT Fletcher called it, lol. Its a front OHP followed by a BTN OHP. Works my weak points quite well.

60 x 15 / 30 x 20
60 x 15 / 40 x 20
60 x 15 / 40 x 36

notes: 36 was the max # of agony presses I could do, lol

Short and sweet, F it, go eat some scrambled eggs and salsa and a brown tortilla and call it a day.

May 4, 2015

Cue lame scifi joke.

Anyhoo, my foot was feeling better, so I had to stuff 2 workouts into one. I only had an hour with the trainer so I had to keep up a brisk pace. All main movements, no assists.

Push Press

bar x 5
*elbow sleeves and wrist wraps on*
115 x 5
165 x 8
165 x 8
165 x 7
165 x 8

notes: I wanted at least one set of only clean reps, no hitches, and didn’t get it. Debating whether to go heavier next week or not.

Squats (Romaleos, knee sleeves)

135 x 5 narrowstance
*belt on*
205 x 5 regular stance
220 x 5
255 x 5
285 x 5

notes: took me a while to get comfortable, even the 220 set felt off. But by the time I was at 255 it felt good again.

Deadlifts (socks)

140 x 5 hookgrip
180 x 5 hookgrip
215 x 5 double overhand
*belt on*
230 x 5 crossgrip
265 x 5 cross *no belt* (just a test)
300 x 5 cross

notes: By the time I hit Deadlifts, I was in a nice groove. Hit all my numbers, short rests, felt good. Trainer was happy I kept up the tempo.

April 27, 2015

Let’s get to pressin!

Push Press (short rests)

bar x 5
75 x 3
115 x 3
*elbow sleeves on*
155 x 8
165 x 8
165 x 5
165 x 8

notes: Still building that PP! And who doesn’t want a big PP? First set went so smooth, decided to up the weight. Those weren’t as smooth. Third set the bar started to drift out of its path, farther away from my body, and it wore me out faster. I will see you one day soon, 2 wheels. Believe it.

Kettlebell Cleans

50 lb x 12 per side
50 lb x 12 per side
50 lb x 12 per side

Superset: Inverted BW Rows then steeper angle Inverted Rows then cambered bar bicep curls

10, 10, 60 lbs x 10
10, 10, 60 x 10
10, 10, 60 x 10

Superset: Renegade Rows then 1 Arm Cable Pushdowns

25s x 10 per side / 60 x 10 per side
25s x 10 per side / 60 x 10 per side

post-workout: LISS elliptical