Press Training

21 February 2012

Seated behind-the-neck press:

140 lbs. x 5

160 lbs. x 4

170 lbs. x 3

180 lbs. x 2

195 lbs. x 1 x 5 sets

Seated front press: 185 lbs. x 1, 205 lbs. x 1, 185 lbs. x 2

Pullups 5x5

T-bar rows 4 sets x 8-10 reps

Seated chest-supported row 1 set x 10

Smith machine shrugs x 4 sets x 8-10 reps

Long-pause bench presses (5+-second pause on chest) – a few singles and doubles with 245 lbs., trying to find the optimal position for the bar on the chest.

Biceps supersets:

DB preacher curl 1 set + burn reps

EZ bar preacher curl 2 sets x burn reps

Barbell curl 1 set A.M.A.P.

Tricep pushdowns 2 sets x 10+ reps

Pressing is going well, despite being beat to death by yesterday's squatting.