Heavy Hammer Gym

Maximum Effort Overhead Press

Maximum Overhead Press – 95% x 2 reps x 2 sets – 190 lbs

Close Grip Bench Press – 80% x 8 reps x 3 sets – 210 lbs

Reverse Grip DB Incline Press – 80% x 10 reps x 3 sets – 30 lbs

Kaz / JM Press – 80% x 12 reps x 3 sets – 100 lbs

DB Shrug – 80% x 20 reps x 8 sets – 100 lbs ea. I did the first 10 reps slow and paused and the next 10 faster.

Maximum Overhead Press

Maximum Overhead Press – 85% x 1, 87.5 % x 1, 92.5% x 1, 95% x 1, 95% x 5 (Push Press) – 170 lbs, 175 lbs, 185 lbs, 190 lbs, 190 lbs x 5

Close Grip Bench Press – 80% x 8 reps x 3 sets – 205 lbs

Dumbbell Incline Press (Reverse Grip) – 80% x 10 reps x 3 sets – 35 lbs

Kaz Press (JM Press) – 80% x 12 reps x 3 sets – 95 lbs

Barbell Shrug – 80% x 10 reps x 3 sets – 195 lbs

Videos of some of these exercises will be posted here on heavyhammergym.com and on my youtube channel https://www.youtube.com/channel/UC5lKAm9DsYeMjl4oJSM72Hw

Maximum Effort Overhead Press

Maximum Overhead Press – 90% x 2 reps x 5 sets – 165 lbs

Close Grip Bench Press – 80% x 8 reps x 3 sets – 200 lbs

Dumbbell Incline Press – 80% x 10 reps x 3 sets – 35 lbs

Kazmaier (Kaz) Press – 80% x 12 reps x 3 sets – 90 lbs

Barbell Shrug – 80% x 20 reps  3 sets – 190 lbs

Maximum Effort Overhead Press

Unable to do actual overhead press, but still did accessory exercises for this day.

Close Grip Bench Press – 80% x 8 reps x 3 sets – 195 lbs

Kaz Press – 80% x 12 reps x 3 sets – 85 lbs

Barbell Shrug – 80% x 10 reps x 3 sets – 185 lbs

Maximum Overhead Press Day –

Maximum Overhead Press – 95% x 2 reps x 5 sets (I have never tried to max on this before so my numbers were a little off) 45 lbs, 95 lbs, 135 lbs, 185 lbs, 185 lbs.

Close Grip Bench Press – 80% x 8 reps x 3 sets – 185 lbs

Dumbbell Incline Press – 80% x 10 reps x 3 sets – 45 lbs, 50 lbs, 50 lbs

Shoulder Shrug – 80% x 10 reps x 3 sets – 60 lbs, 65 lbs, 100 lbs

Didn’t do the Kaz Press made famous by World’s Strongest Man Bill Kazmaier