Overhead Press and Lockouts Again

7 February 2012

Seated BTN press:

135 lbs. x 5

155 lbs. x 4

165 lbs. x 3

175 lbs. x 2

185 lbs. x 1 x 5 sets

Standing press: 185 lbs. x 1, 205 lbs. x 1, 215 lbs. x 1, 225 lbs. x 1

Pullups/chin-ups 5x5

Seated HammerStrength rows 3 sets x 10, last set 3 plates per side

Bench press lockouts – worked up to 345 lbs. x 3, 365 lbs. x 1, alternating close and regular grip

Machine preacher curls 2 sets x fairly high reps

I have some pain in my left lat when doing pullups, got to try to work that trigger point out. Feels pretty bad.

Overhead Pressing and Bench Lockouts

31 January 2012

Seated BTN pressing sucked, did okay on standing overheads and managed some heavy bench press lockouts.

Seated BTN press 135 lbs. x 5, 155 lbs. x 3, 175 lbs. x 3, 185 lbs. x 2, 195 lbs. x fail (WTF)

Standing press 185 lbs. x 1, 205 lbs. x 1, 215 lbs. x 1, 225 lbs. x 1 - all flew up explosively, even the 225.

Pullups 5x5

Bench press lockouts - did these with different grips, managed 365x2 and 385x1 using a normal grip and something like 335 with a narrow grip.

Machine preacher curls 4 sets

Tricep pushdowns 2 sets

Overhead Press and Bench Press Lockouts

24 January 2012

Shoulder warmup: two-DB press 50sx5, 60sx3, 70sx3, 80sx3

BTN press 135x5, 155x3, 185x3, 200xfail, 185x3

Standing press 185x1, 205x1, 215x1

Close-grip bench press lockouts (starting from bottom position) – worked up to 300 lbs. x 2, then 320 lbs. x 2. Should do these more as they absolutely kill the triceps.

Pullups 5x5

Barbell curl x 3 sets

Miscellaneous Pressing

17 October 2011

I had to move the first pressing session of this week to Monday due to time constraints later in the week. This made it my fourth training day in a row, with the upper body still sore from the bench press session on Saturday. As a result today's numbers were low - a nice 80% session, but nothing special.

On a more positive note, I had to wait for the power rack to free up and started doing some close-grip bench presses with chains in the meantime (someone else had been using the chains and I just picked up after they finished). Ended up hitting a conservative max. I must say that I find this movement absolutely awesome and plan to incorporate it more into my misc pressing workouts in the future.

Overhead press from rack: warmup, 205 x 1, 215 x 1, 225 x 1, 235 x fail

Pullups 3 sets x 8

Close-grip BP with chains: don't know how much the chains weigh, but this is how it went:

135 lbs. + chains x 5-6
185 lbs. + chains x 3
205 lbs. + chains x 3
225 lbs. + chains x 3
245 lbs. + chains x 2
255 lbs. + chains x 1

Bottoms-up bench press: was already beat up by now, so I just hit a couple of singles:

Warmup x a few sets
255 lbs. x 1, 265 lbs. x 1, 275 lbs. x 1

Bench Press Partials Training

11 October 2011

Started out with some heavy overhead pressing, then switched to bottom-position bench presses. These hurt my left shoulder in a weird way, so I did some board presses instead.

Overhead press:

Warmup - sets of five, then triples, then singles  to 185 lbs.
200 lbs. x 1
210 lbs. x 1
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail

Bottom-position presses - 2 inches off chest:

135 lbs. x 10
185 lbs. x 5
225 lbs. x 3

Board presses - to around 5 inches off chest: worked up to 315 lbs. x 1. Might do these more often.

Pullups 3 sets x 8

Bent-over rows 135x8, 185x5, 205x5, 225x5, 245x4

Tricep pushdowns 3 sets x 12

EZ bar curls 4 sets

Double-KB bottoms-up presses 3 sets

Double-KB muscle cleans (without bending legs) 3 sets

Bench Press Training - Partials Day 2

4 October 2011

Bench press partials:

Position 1 (2 inches off chest):

135 lbs. x 10
185 lbs. x 8
225 lbs. x 3
250 lbs. x 3
265 lbs. x 4, x 3, x 3, x 2, x 2

When I hit at least 4 sets of 4 I'll up the weight.

Position 2 (7-8 inches off chest):

275 lbs. x 1
300 lbs. x 1
320 lbs. x 1 x 3 sets
330 lbs. x 1
335 lbs. x 1
345 lbs. x 1

HammerStrength seated horizontal rows 3 sets

Pullups 3 sets x 8

Overhead press partials - press from eye level (my sticking point):

185 lbs. x 2
190 lbs. x 1
195 lbs. x 1

Pretty stoked at this, eye-level is where my presses usually stall so getting 195 lbs. from this position is not bad at all.

EZ bar curls x a bunch of sets

Bench Press - Partials Training

26 September 2011

Decided to incorporate some partial bench presses in my training program after reading several articles on ditillo2.blogspot.com on this type of training. I will do partials on one press day and full bench presses (mostly singles) on another. The two dead-stop positions worked in the partial BP will be:

2-3 inches off the chest (upper arms parallel to the floor), flat back and as little leg drive as possible: this will work that toughest of areas, the position in which the bar has left the chest but cannot rely on the thrust provided by the pectorals and upper back. It is a tremendously difficult position to press from and poundages are considerably reduced. I have discovered that I rely too much on momentum off the chest to blast through this sticking point - time to build some actual strength.

6-7 inches off the chest - this is where the triceps take over. Again, flat back and minimal leg drive. This position is slightly easier but forces one to work the transition from the blast off the chest to the successful lockout by the arms.

So today I did:

Position 1:

135 lbs. x 10
175 lbs. x 10
250 lbs. x 3
265 lbs. x 3 x 3 sets

Position 2:

275 lbs. x 1
285 lbs. x 1
300 lbs. x 1
315 lbs. x 1
320 lbs. x 1 x 4 sets

Close-grip 225 lbs. x 10, Pos. 2.

Each rep was done from full stop and full relaxation of the muscles.

This was tough and considerably less than I can press full-range. The thing I love about dead-stop bench presses is that there is no way to cheat - you either press the weight or you don't. Upper body was pumped much more thoroughly than ever before from bench pressing.

Tried to follow up with some incline bench rack presses from chin level, hit 205x3 and 225x1 and called it a day.

Pullups 3 sets x 8

HammerStrength machine rows 2 sets

Two-DB bicep curls 3 sets

Tricep pushdowns 2 sets

Incline ab board situps 1 set x 12

Squat Training and Rack Pulls - Week 2, Day 2 of 4-Week Cycle

11 September 2011


Back squat:

warmup - bar x 5 reps x 2 sets
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
330 lbs. x 1
375 lbs. x 1
400 lbs. x 1 (felt light and easy, popped right back up)

Paused squat 300 lbs. x 5

I then set the power rack pins so that the bar resting on them was just above knee level and did some shrugs up to 425 lbs. x 2, then proceeded to rack pulls up to 600 lbs. x 1. This was a pleasant surprise, as my real deadlift (from the floor) has gone to shit after my back injury.

Incline ab board situps 2 sets, weighted and unweighted
Back hyperextensions 2 sets, weighted (20-lb. kettlebell)
Leg extensions 2 sets
Leg curl 2 sets
Calf raise, standing, 2 sets
Adductor machine 1 set

Overhead Press Training - Max Effort

9 August 2011

My overhead press training has been irregular lately, so today I just went for some comfortable low-rep sets. Surprised myself and almost hit a personal best. I will keep attacking a PR over the next few sessions, maybe even add in an extra overhead pressing session somewhere in the week.

95 lbs. x 3
135 lbs. x 3
155 lbs. x 3
175 lbs. x 3
195 lbs. x 2
205 lbs. x 2
215 lbs. x 2 (last time I failed at this weight - could not even get it moving)
225 lbs. x 1 (smoked this one like it was 185)
240 lbs. x fail (too big of a jump - got it halfway up, but no lift)
230 lbs. x fail (I'm pretty sure I would have made it had I not messed around with the 240)

Bottoms-up bench press:

135 lbs. x 3
225 lbs. x 2
255 lbs. x 1
275 lbs. x 1
295 lbs. x 1
305 lbs. x fail

Pullups/chinups 5x5

Bent-over rows 135 lbs. x 8, 225 lbs. x 5, 245 lbs. x 4

Olympic bar bicep curls 3 sets

Tricep pushdowns 2 sets

Press Session

2 August 2011


Tired and out of shape, back hurt like hell. Had a shitty workout which I am hoping to forget.

Overhead press from rack:

Warmup 2 sets

175 lbs. x 3

195 lbs. x 3

215 lbs.x fail

165 lbs. x 2 sets x 2

175 lbs. x 1 set x 2

I seem to be getting weaker with every overhead press workout, will try de-loading a bit. Last week it felt like I was back on track - apparently not. Lots of back pain on this movement.

Seated overhead press behind neck: 115 lbs. x 3, 135 lbs. x 2, 155 lbs. x 2, 175 lbs. x fail. Weak in this lift too.

Pullups/chinups 5x5

Bent-over row 135 lbs. x 5, 185 lbs. x 5 , 205 lbs. x 5 - got a mysterious burning feeling in my right trap so I quit here. I've had that problem before, I think I have really bad posture while typing on a computer and my trap muscle gets tweaked.

Bottom-position bench press in power rack:

135 lbs. x 3

225 lbs. x 2

255 lbs. x 1

275 lbs. x 1

300 lbs. x fail

After hitting 280 lbs. x 2 last week I was hoping for 300, but this movement is extremely hard and I should have been more conservative with the poundage.

Incline bench DB curls 4 sets

Dips 2 sets x 10

Incline ab board situps 3 x 12

Overhead Press / Bottom Position Bench Training

Last week was sort of hectic, I managed to squeeze in only two training sessions as I was away during the weekend. It sort of went like this:

25 July 2011

Overhead press from rack:

Warmup 3 sets
165 lbs. x 5
185 lbs. x 5
205 lbs. x 5 (press seems to be back on track)

Pullups/chinups 6 sets x 5

Bottom position bench:

135 lbs. x 3
225 lbs. x 3
255 lbs. x 2
265 lbs. x 2
280 lbs. x 2

Incline bench DB curl 4 sets

Incline ab board situps 3 x 12

Squats And Some Deadlifts

6 July 2011

Tried some deadlifts after the squats, super light weight and very careful of form. There was pain, but only in a certain range (at the very bottom of the deadlift). Might try pulling off blocks or pins in the power rack if I can do it pain free. Anything to get back into deadlift training. Lower back keeps feeling better, but still nowhere near ready for heavy weights.

Full squat bar x 2 sets x 5, 95x5, 115x5, 145x5, 175x5, 195x3, 215x3, 235x1, 250x1

High box squat 250x5, 285x5, 300x5, 335x3, 355x1

Deadlift 95x5, 145x3, 195x1 - new pain-free record

Standing band crunches x a bunch of sets

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

Squat Training - Week 3, Cycle 6

10 May 2011

Squat:

Warmup 3-4 sets
335 lbs. x 5
370 lbs. x 3
415 lbs. x 4 (this was easier than 395x5 last week)

Half-squats - worked up to 565 lbs. x 1

Super-deep Olympic squats 210 x 5, 235 x 3, 265 x 3

Leg press 3 sets

Leg extension 3 sets x 10

Hanging leg raise 2 sets x 10

Deadlift Training - Week 2, Cycle 6

6 May 2011

Warmup 2 sets
300 lbs. x 3 (all double OH)
340 lbs. x 3 (2 double OH)
385 lbs. x 8 reps

Rack pulls - worked up to 600 lbs. x 1

HammerStrength machine shrugs 3 sets

Olympic squats 3 sets, light

Hanging leg raises 2 sets x 10

Bodyweight as of this morning - 199 lbs. on the dot.

Overhead Press Training - Week 2, Cycle 6

5 May 2011

Overhead press:

Warmup 3 sets
160 lbs. x 3
180 lbs. x 3
200 lbs. x 5

Back-off set 150 lbs. x 4

Behind-the-neck press 100 lbs. x 5

Push-press from chest to eye level 265 lbs. x 2, 275 lbs. x 1 (partials)

Light bench press 190 lbs. x 2 sets x 10

Incline bench DB curls 4 sets

Tricep pushdowns 3 sets

Some remedial exercises - rear delt raises, light wrist curls, L-presses for shoulders

Weighted situps on incline ab board 4 sets

Squat Training - Week 2, Cycle 6

3 May 2011

Back squat:

Warmup 2 sets
305 lbs. x 3
350 lbs. x 3
395 lbs. x 5

Squat lockouts - worked up to 535 lbs. x 1

Super-deep Olympic squat:

195 lbs. x 3
225 lbs. x 3
250 lbs. x 4

Leg press - worked up to 7 plates x 3

Hack squat 3 sets with light weight

Hanging leg raise 2 sets x 10

Deadlift Training - Week 1, Cycle 6

29 April 2011

Deadlift:

Warmup 2 sets
280 lbs. x 5 (all double OH)
320 lbs. x 5 (2 double OH)
365 lbs. x 10

Rack pulls from above knee - worked up to 555 lbs. x 1.

Machine shrugs 4 sets

Leg curl 2 sets x 10

Back raises (hyperextensions) 2 sets x 10

Hanging leg raise 2 sets x 8

Bodyweight this morning - 196.7 lbs. I'm not even trying to lose weight anymore!

Overhead Press Training - Week 1, Cycle 6

28 April 2011

Overhead press from rack:

Warmup 1 set
150 lbs. x 5
170 lbs. x 5
190 lbs. x 8

Practiced some half-presses from chest to eye level, maxed out at 265 lbs. x 2, then 265 lbs. x 1

Did some push press practice, 3 x 3 with very light weight. I still suck at pushing with my legs.

Regular bench press 190 lbs. x 2 sets x 10 (piss easy this time)

Pullups/chinups 5x5

Incline bench DB curls 4 sets

Tricep pushdowns 3 sets

Incline ab board situps with weight behind head 4 sets

Squat Training - Week 1, Cycle 6

26 April 2011

Back squat:

Warmup 2 sets
285 lbs. x 5
330 lbs. x 5
370 lbs. x 6 reps

Partial squat lockouts - worked up to 525 lbs. x 1

Super-deep Olympic squat: 185 lbs. x 5, 210 lbs. x 5, 235 lbs. x 6

Leg press machine 3 sets

Hack squat machine (tried this for the first time) 2 sets x 8 with a pair of 45 lb. plates. This one is hard!