Overhead Press and Bench Assistance

31 October 2011

Overhead press from rack:

Warmup - fives, triples, doubles
195 lbs. x 1
205 lbs. x 1
215 lbs. x 1
230 lbs. x 1 (nice)
240 lbs. x fail (not just fail... got owned)

Back-off exercise (sort of): two-DB overhead press w. 75s x 4 reps

Pullups/chinups 6 sets x 5

Close-grip bench press with chains:

185 lbs. + chain x 3
225 lbs. + chain x 3
235 lbs. + chain x 2
245 lbs. + chain x 3
255 lbs. + chain x 2

Used a heavier chain than the other time I did this exercise. Got to ask somebody on the gym staff about the weight of the various chains.

Bottom-position bench press - worked up to 270 lbs. x 1 and that was about it.

Arm supersets with slow eccentrics:

Hammer curls 3 sets x 5-6
Tricep pushdowns 3 sets x 5-7
Preacher curls 3 sets x 5
Machine tricep dips 3 sets x 5-8
Olympic bar bicep curl 2 sets x 5
Olympic bar skullcrusher 2 sets x 6-8