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

Squat Training - Week 2, Day 1 of 4-Week Cycle

6 September 2011

Messed around with low-bar squats today. Felt pretty good and it certainly seems like the way to go to squat big weights, although it is kinda hard on the forearms and shoulders.


Back squat:

115 lbs. x 10

225 lbs. x 6

265 lbs. x 4

330 lbs. x 1

375 lbs. x 1

400 lbs. x 1

360 lbs. x 5 (almost blacked out here, this routine is rather demanding)

370 lbs. x 4 (this one was even worse)

380 lbs. x 2

390 lbs. x 1

Paused squats 300 lbs. x 5

Calf raise, seated 3 sets x 10

Leg curl 1 set x 10

Leg extension 1 set x 10

Bench Press Training - Ed Coan Routine Week 23

5 September 2011

Bench press warmup - several sets of fives and triples, 295 lbs. x 1, 320 lbs. x 1

Regular bench press 345 lbs. x 2 sets x 1 (supposed to do 2x2, but barely made it through the singles)

Close-grip bench press 300 lbs. x 1, 280 lbs. x 2

Incline bench press 185 lbs. x 3, 225 lbs. x 2, 245 lbs. x 1

Pullups/chinups 5x5

Bent-over rows 135x8, 185x6, 205x5, 225x5x2 sets

EZ bar bicep curl 4 sets

Tricep pushdowns 3 sets

Incline ab board situps 2x12, Hanging leg raises 1x10

Squat Traning - Week 1, Day 2 of 4-Week Cycle

3 September 2011

Back squat:

bar x 5
115 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
365 lbs. x 1
390 lbs. x 1

Paused squats 290 lbs. x 5

Deadlift - worked up to 405 lbs. x 1 for a nice and easy pull - heaviest weight I've deadlifted since my back injury. I'm getting back slowly, but the journey is painful and tedious.

Hack squat machine 2 sets

Weighted incline ab board situps 2 sets, heavy

Weighted hyperextensions 2 sets

Cable Pulls

1 September 2011

Simple but tough workout - hit as many reps with the first listed resistance, then immediately follow up with asmany reps as possible at a slightly lower resistance. Terrific burn in the muscles.

Front chest pull red-yellow-red x 9 reps, RRR x 5 reps

Overhead downward pull YRY x 8 reps, RYR x 5 reps

Back press GYG x 7 reps, GOG x 6 reps

Front lateral raise double orange x 10 reps

Neck press-out double orange x 20 reps

Archer pull double reds x 10 reps

Bicep curl double reds x 10 reps

Reverse curl double orange x 12 reps

Squats - Week 1, Day 1 of 4-Week Cycle

31 August 2011

Back squat:

95 lbs. x 10
225 lbs. x 6
265 lbs. x 4
320 lbs. x 1
385 lbs. x missed depth (was supposed to use 365 but miscalculated, then the weight felt super-heavy and threw me off. In the end I just bitched out on depth.)
390 lbs. x 1
300 lbs. x 5
310 lbs. x 4
335 lbs. x 3
355 lbs. x 2
380 lbs. x 1

Paused squats 290 lbs. x 5

Leg extensions 2 sets x 10

Leg curl 1 set x 10

Incline ab board situps 2 sets x 12, 1 set x 4 (25 lbs.)

Overhead Press Training August 29

29 August 2011

Overhead press from rack:

Warmup - triples and doubles
185 lbs. x 3
205 lbs. x 2
215 lbs. x 1
225 lbs. x 1
240 lbs. x fail

Pullups/chinups 5x5

Behind-the-neck press 135x3, 145x3, 165x2, 175x2

Light bench press 225 lbs. x 2 sets x 10 (done with close-ish grip)

Incline ab board situps 1 set x 12

Preacher curl machine 2 sets

Tricep pushdown machine 2 sets