Overhead Press Training

8 September 2011

I did not recover properly from the heavy bench press and squat sessions on Monday and Tuesday, so the pressing session today was lackluster. My triceps and shoulders were too tired to push big weights and the same goes for the hips and lower back, which play a huge role in a successful standing overhead press.

Overhead press from rack:

Warmup - from 115 to 175 lbs., triples, doubles and singles
185 lbs. x 1
195 lbs. x 1
205 lbs. x 1 (barely)
215 lbs. x fail

Pullups / chinups 5x5
Dips 3 sets x 10
Weighted hyperextensions 2 sets x 10

Standing double DB clean and press 60 lbs. x 3, 65 lbs.x 3, 70 lbs. x 3, 75 lbs. x 3

Incline bench DB curls 3 sets
Tricep pushdowns 2 sets

Incline ab board situps 2 sets x 12

Bench Press Training - Ed Coan Routine Week 5

2 May 2011

Bench press:

Regular grip 255 lbs. x 2 sets x 5 (somehow this felt heavy)

Close-grip 225 lbs. x 2 sets x 5

Incline bench press 185 lbs. x 5, 190 lbs. x 5 (still off by 20 lbs. or more), 135 lbs. x 5

DB flyes 1 set x 12, light

Pullups/chinups 5x5, weighted 3x3 (+10, +25, +35 lbs.)

Pendlay rows 165 lbs. x 5, 215 lbs. x 5, 235 lbs. x 3, 255 lbs. x 3

DB hammer curls 3 sets

Olympic bar skullcrushers 4 sets

Incline ab board weighted situps 4 sets