Overhead Press Training

19 July 2011

Another sub-par overhead pressing session. My shoulders and triceps are getting killed by the bench press routine, so overhead pressing will be weak until I complete the 12-week cycle.

Overhead press from rack:

Warmup 3 sets
185 lbs. x 5 (even this felt heavy)
205 lbs. x 3
225 lbs. x fail x 3 (pathetic)

Behind-the-neck press 95x3, 115x2, 145x2

Pullups 5x5

Bench press (light) 205 lbs. x 2 sets x 10

Tricep pushdowns 3 sets x 10

Machine rows 3 sets

Overhead Press Training - Week 2, Cycle 8

24 June 2011

Overhead press from rack:

Warmup 2 sets
165 lbs. x 3
185 lbs. x 3
210 lbs. x 5

Lower back held out remarkably well and is starting to feel better. It will be a while until I squat or deadlift heavy again. Started the session with 2 sets x 10 of the seated good morning with just the bar for a nice spinal erector stretch.

Seated behind-the-neck press - worked up to 165 lbs. x 1. Still weak as a kitten here, but I will get better.

Light bench press 2 sets x 10 with 205 lbs. Used a wider grip on this one.

Close-grip bench press - worked up to 275 lbs. x 2

Finished the triceps with 3 sets of tricep pushdowns.

Squat Training - Week 2, Cycle 8

20 June 2011

So my back problem escalated today to the point where I can barely walk. Managed to get the squats done but my back almost collapsed as I was racking the bar, so I could have been in a world of trouble. No squats or deadlifts this week - will see about next week. Hope the pain goes away on its own.

Back squat:

Warmup 4 sets
315 lbs. x 3
365 lbs. x 3
405 lbs. x 5

Deep squat - worked up to 305 lbs. x 1. Pain was really bad at this point so I cut the session short.

Overhead Press Training - Week 1, Cycle 8

17 June 2011

Lower back hurt like hell today and last night was a long night. Still had an okay workout.

OH Press from rack:

Warmup 2 sets
150 lbs. x 5
170 lbs. x 5
200 lbs. x 6

Back-off set 150 lbs. x 5

Behind-the-neck press light x 5 reps

Pullups 2 sets x 5

Light bench press 200 lbs. x 2 sets x 10

Incline bench DB curls 4 sets

Tricep pushdowns 4 sets

Forearm curls 3 sets x 10

Wrist curls 3 sets upper, 3 sets lower

Bodyweight as of this morning 199.0 lbs.

If my lower back feels better by Monday I will try to hit some conservative PRs on the squat and BP, possibly OHP.

Deadlift Training - Week 1, Cycle 8

16 June 2011

Toguh workout today, was low on energy and the weight felt super heavy. To add to the shittiness I think I pulled something in my hip or lower back and it hurts like hell.

Deadlift:

Warmup 2 sets
295 lbs. x 5 (double OH)
340 lbs. x 5 (2 DOH)
380 lbs. x 8 reps (toughest DL workout so far)

Weighted hyperextensions (44 lbs.) 3 sets x 10

Hamstring raise (new machine - no stack, use bodyweight only) 3 sets x 3 (hard)

Shrugs 3 sets x 8-10 reps, light weight

Leg curl 3 sets x 10

Calf raise 3 sets x 10

Bench Press Training - Ed Coan Routine, Week 11

14 June 2011

Note - I strained something in my left quad yesterday doing that stupid leg extension machine. There is a sharp pain just above my outer knee (in the quad, not the knee). Hips and hamstrings are brutally sore from squatting and leg pressing - I wasn't even using that much weight. Oh well. Hope the pain goes away before deadlift day.

Regular bench press 320 lbs. x 2 sets x 1

Stalled on the program here; was supposed to hit 2x2 with this weight, but it was just too heavy.

Close-grip bench press 285 lbs. x 2, x 1 (almost hit 2x2)

Incline bench press 225 lbs. x 2, 235 lbs. x 1, x 2

I'll still try for maxes on all three movements next Tuesday, see how that goes, then cycle to lighter weight + more reps.

Pullups 5x5

Low pulley rows 3 sets x 8

Bottoms-up bench worked up to 275 lbs. x 1, 320 lbs. x fail

EZ bar preacher curls 3 sets

Tricep pushdowns 3 sets

Squat Training - Week 1, Cycle 8

13 June 2011

Back squat:

Warmup 3 sets
295 lbs. x 5
345 lbs. x 5
385 lbs. x 8 reps

Deep Olympic squats:

195 lbs. x 5
225 lbs. x 5
255 lbs. x 5

Leg press - worked up to 7 plates per side x 3

Leg extensions 3 sets x 10

Standing band crunches 3 sets

Overhead Press Training - Week 3, Cycle 7

10 June 2011

Overhead press:

Warmup 2 sets
170 lbs. x 5
195 lbs. x 3
215 lbs. x 3

After this I tried to push-press the weight a couple of times, but failed.

Back-off set 165 lbs. x 3

Behind-the-neck press 135 lbs. x 5

Pullups 5x5

Bench press 200 lbs. x 2 sets x 10

Arm superset 1 - Incline bench DB curls + Tricep pushdowns x 3 sets

Arm superset 2 - EZ bar curls + Bench dips x 3 sets

That was it for today.

Bodyweight this morning - 198.4 lbs.

Deadlift Training - Week 3, Cycle 7

9 June 2011

Deadlift:

Warmup 3 sets
330 lbs. x 5
370 lbs. x 3
415 lbs. x 2

Leg press: worked up to 6 plates per side x 6 reps. Legs and lower back still sore from the squat training on Tuesday.

Machine shrugs 3 sets

Leg curl 3 sets x 10

Standing band crunch 3 sets

One-arm KB swings (light) 5 sets x 10 reps per arm

Squat Training - Week 3, Cycle 7

7 June 2011

Back squat:

Warmup 4 sets
335 lbs. x 5
380 lbs. x 3
425 lbs. x 4 reps

Deep Olympic squat:

215 lbs. x 5
245 lbs. x 3
275 lbs. x 2

Some light stiff-legged deadlifts - worked up to 235 lbs. x 5

Leg extensions 3 sets x 10

Standing band crunches 3 sets

Bench Press Training - Ed Coan Routine, Week 10

6 June 2011

Regular bench press 310 lbs. x 2 sets x 2

Not bad, this was the max I used to calculate the routine in the beginning. Warmed up over 3-4 low-rep sets, then nailed the 2x2.

Close-grip bench press 275 lbs. x 2 sets x 2 (tough, but doable)

Incline bench press 235 lbs. x 2 sets x 2

Pullups 5x5

T-bar rows 2 sets x 10

Bent-over rows 135 lbs. x 5, 185 x 5, 235 x 5, 255 x 5

Bottom-up bench presses - worked up to 295 lbs. x 1, failed 315 lbs. Really tired from the previous pressing.

Machine preacher curls 4 sets

Pushdowns 4 sets

Standing rubber band crunches 3 sets

Overhead Press Training - Week 2, Cycle 7

3 June 2011

Overhead press from rack:

Warmup 2 sets
160 lbs. x 3
180 lbs. x 3
205 lbs. x 5

Back-off set 160 lbs. x 5

Behind-the-neck press x 5 w. light weight

Pullups (no chinups) 5x5

Light bench press 195 lbs. x 2 sets x 10

Incline bench DB curls 3 sets

Tricep pushdowns 3 sets

Standing rubber band crunches several sets

Finished off with some light KB work:

One-arm KB snatch 4 sets x 10 per arm

One-arm KB swing 6 sets x 10 per arm

Bodyweight this morning - 199.4 lbs.

Deadlift Training - Week 2, Cycle 7

2 June 2011

Deadlift:

Warmup 2 sets
305 lbs. x 3
350 lbs. x 3
395 lbs. x 7 reps

Stiff-legged deadlift - worked up to 315 lbs. x 2

Machine shrugs 3 sets x 10

Leg curls 3 sets x 10

Standing heavy rubber band crunches - several sets. Band choked around a pullup bar. A good exercise, should do more of it.

Bench Press Training - Ed Coan Routine Week 9

31 May 2011

Regular bench press 300 lbs. x 2 sets x 3

Close-grip bench press 265 lbs. x 2 sets x 3

Incline press 225 lbs. x 3 sets x 2

Pullups/chinups 5x5

T-Bar rows 3 sets x 10

Bottoms-up bench press hit 300 lbs. x 1, failed 325 lbs.

Olympic bar skullcrushers 4 sets

Preacher DB curls 3 sets

Squat Training - Week 2, Cycle 7

30 May 2011

Long night plus busy morning = mediocre session. Again, did the squats and got out of the gym.

Back squat:

Warmup 3 sets
315 lbs. x 3
365 lbs. x 3
405 lbs. x 5

Deep Olympic squats:

200 lbs. x 3
230 lbs. x 3
260 lbs. x 4

Some light abdominal work, and that was it.

Overhead Press Training - Week 1, Cycle 7

27 May 2011

Overhead press from rack:

Warmup 1 set
150 lbs. x 5
170 lbs. x 5
195 lbs. x 7

Back-off set 150 lbs. x 5

Behind-the-neck press 120 lbs. x 5

Light bench press 195 lbs. x 2 sets x 10

Pullups/chinups 5x5

Incline bench DB curls 4 sets

Tricep pushdowns 4 sets

Some light abdominal work

Bodyweight today - 199.0 lbs.

Deadlift Training - Week 1, Cycle 7

26 May 2011

Deadlift:

285 lbs. x 5 (all double OH)
330 lbs. x 5 (2 DOH)
370 lbs. x 10 reps (hard)

The gym that I go to got a safety squat bar, so I tried it out. It seems a lot heavier than a regular bar.

Safety bar box squats above parallel - worked up to  bar + 190 lbs. for a triple. The bar forces you to stay upright and sit back into the squat more, and I would have trouble hitting depth with it.

Machine shrugs 3 sets x 10

Stiff-legged DLs - worked up to 335 lbs. x 1 (PR, I think)

Mid-shin deadlifts - worked up to 365 lbs. x 1 (never done these before). Could have gone higher, but by this time my hands already felt like raw meat.

Leg curls 3 sets x 10

Bench Press - Ed Coan Routine Week 8

24 May 2011

Regular bench press 290 lbs. x 3, x 2 (took a very wide grip on the second set and failed)

Close-grip bench press 255 lbs. x 2 sets x 3 (this was not too tough)

Incline bench press 205 lbs. x 3, 225 lbs. x 1, 210 lbs. x 4 (routine called for 235x2x3, but no way)

Pullups/chinups 5x5

Bent-over row 205 lbs. x 5, 225 lbs. x 5, 245 lbs. x 4

Bottom-position bench presses - worked up to a single with 315 lbs., which is a PR in this movement

Olympic bar skullcrushers 3 sets

DB presacher curls 3 sets

Squat Training - Week 1, Cycle 7

23 May 2011

Did only squats today, walked around all day in intense heat so didn't feel like doing more.

Back squat:

Warmup 3 sets
290 lbs. x 5
335 lbs. x 5
380 lbs. x 6

Deep Olympic Squat:

190 lbs. x 5
210 lbs. x 5
230 lbs. x 5

Overhead Press Training - Light Week

19 May 2011

Overhead press:

145 lbs. x 5
165 lbs. x 3 sets x 5

Behind-the-neck press 2 sets x 5

Light bench press 195 lbs. x 2 sets x 10

Power rack bottom-position bench press - worked up to 295 lbs. x 1

Incline bench DB curl 4 sets

Tricep pushdowns 4 sets

Various stuff for the shoulders - lateral raises, front raises, bent-over raises x 2 sets each