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Thursday, January 8, 2015

Bench Press - Back to 6-5-3-2-1

7 January 2014

Straight arm pulldown 3s x 8

BTB row + paused shrug 3s x 10-12

Bench press 300 lbs. 2s x 6, 1s x 9

The 9 reps with 300 might be some sort of "rep PR". Weight felt light, but after a month of no flat bench pressing I could definitely feel my endurance wasn't up to par.

Bench press with SlingShot (reactive) 330 lbs. x 6

First time pressing with the reactive SS. It provides a boost, but not much of a boost - 1-2 more reps than I could've gotten without one. With the red SS, I would have probably hit 8 or 9 reps. Hopefully less assistance = more carryover.

Push press 135x4, 165x2, 185x2 - wrist pain got pretty intense here, so I stopped.

I have located the source of the wrist pain (finally), it's a trigger point in my inner forearm (even though the pain is on the outside of the wrist). BTW I would recommend that everyone checks out this site and associated blog:

Face pulls 3s x 20 - these felt good.

Tricep pushdown (rope) 3s x 12-15

Fat Gripz reverse curl 3s x 8


Unknown said...

185# on the PP is nice. How much of push? Like a big dip or a small hitcg ? Not that it matters. Still nice.

Fatman said...

I go for a small dip. I suck at push pressing and when I try to get a bigger push I end up missing the weight. My best push press has always been close to my best regular press.

It's been a while since I've done any heavy overhead pressing (used to have a dedicated OH press day). The nagging wrist/shoulder problems haven't helped either. But now I'm dedicating some time to both the military and push press, so hopefully by the end of 2015 I'll be back where I was 2-3 years ago :)

Unknown said...

I hear ya. I used to do BTN exclusively, but started OHP seriously back in August, then I started cleaning my presses and haven't looked back. I tried BTN today and it made me wonder why I ever did it. Stressed my shoulders out. My goal is 225# for OHP. I just finished up a 4 month cycle of Madcow intermediate and was quite happy with my gains. Pre-cycle totals for squat,DL,OHP and rows x5 was 570 post=920. Not world class,but pretty sweet for a 44YO special ed teacher. It made me love the OHP!

Fatman said...

I used to clean my OH presses, but found this really hard on my wrists. Probably because I never learned how to rack the weight properly due to terrible wrist and shoulder mobility. Clean&press is a terrific exercise tho.