8 September 2011
I did not recover properly from the heavy bench press and squat sessions on Monday and Tuesday, so the pressing session today was lackluster. My triceps and shoulders were too tired to push big weights and the same goes for the hips and lower back, which play a huge role in a successful standing overhead press.
Overhead press from rack:
Warmup - from 115 to 175 lbs., triples, doubles and singles
185 lbs. x 1
195 lbs. x 1
205 lbs. x 1 (barely)
215 lbs. x fail
Pullups / chinups 5x5
Dips 3 sets x 10
Weighted hyperextensions 2 sets x 10
Standing double DB clean and press 60 lbs. x 3, 65 lbs.x 3, 70 lbs. x 3, 75 lbs. x 3
Incline bench DB curls 3 sets
Tricep pushdowns 2 sets
Incline ab board situps 2 sets x 12
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