Upper Body Maintenance - Overhead and Bench Press

19 September 2011

Taking a break from the usual routine after completing the second run-through of the Ed Coan bench press program. Today I did some heavy overhead presses for reps (I've mostly been doing singles lately) and some moderate-weight bench presses.

Overhead press from rack:

warmup - triples and doubles
185 lbs. x 2
205 lbs. x 5
205 lbs. x 5
205 lbs. x 3

Pullups 3 sets x 8 reps

Bench press 275 lbs. x 5, x 3, x 3 (this is actually pretty good - after a heavy OH press session the heaviest weight I can bench press is only about 285 - 300 lbs. for a single)

Seated machine rows 3 sets

Two-DB bicep curl 3 sets

Olympic bar skullcrushers 3 sets

Combination of front raise and lateral raise with light dumbbells 2 sets x 10

Pec Deck machine 1 set x 10