Posts Tagged ‘Overhead Press’

Deload Overhead Press

Warm Up 65×5, 85×5, 100×3

Main 65×3, 85×3, 100×5

Boring But Big 85x5x10

Super Set DB Front Raise/Lateral Raise 10x3x10

Stable Y 10x3x10

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Sorry it has been a busy week.  Here is my training for this week:

Day 1: Bench

Warm Up: 120×5, 155×5, 185×3

Main: 230×5, 260×3, 390×2

Joker: 305×1

Boring But Big: 155x5x10

Incline DB Bench: 30x3x10

Day 2: Deadlift

Warm Up: 160×5, 205×5, 245×3

Main: 305×5, 345×3, 385×7

Joker: 405×1, 425×1

Boring But Big: 205x5x10

Straight Arm Pull Down: 50×10, 60x2x10

Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)

Warm Up: 65×5, 85×5, 100×3

Main: 125×5, 140×3, 160×5

Joker: 170×1

Boring But Big: 85x3x10

DB Front Raise/Lateral Raise: 10x2x10

Walked home from the gym: about 20 min.

Day 5: Squat

Warm Up: 170×5, 215×5, 255×3

Main: 320×5, 365×3, 405×2

Joker: 425×1 (failed to hit depth)

Boring But Big: 215x5x10

Leg Extension: 85x3x10

#dailyselfies:

OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)

Sorry No videos this week.  I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1.  Didn’t have my phone with me on Day 2.  Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

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This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!
Sorry it has been a little over a week since I have posted.  My wife and I took our daughter on a little vacation.  We went to Des Moines, IA (Polk City) and stayed with my in-laws.  While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation.  The best part about it was not missing a day of training.  The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation.  It was a great place and I will do a post about their gym later.  On to my Training Journal:

Week: 2

Date: Friday 7/2/16

Time: 9:00 am

Location: Jesup Gym Equipment, Jesup, IA
         
Training Partner: None

Working Sets:

High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating

One Arm DB Row - 80x2x3/fail, 12/12 reps

Barbell Upright Row - 95x2x3/fail, 12/12

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps

Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps

Calf Press - 300x3x3/fail - 30/30/30 reps

Daily "Selfie" - 

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This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3

Date: Monday 7/4/16

Time: 5:00 pm

Location: 22nd Street Barbell, Des Moines, IA
         
Training Partner: None

Working Sets:

Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps



Week: 3

Date: Wednesday 7/6/16

Time: 3:00 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating

Block Pull – 390x2x2/fail, 8/10 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Thursday 7/7/16

Time: 6:45 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: Tank the Bulldog

Working Sets:

Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating

Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating

DB Lateral Raise - 20x3x2/fail, 12/12/12 reps

Accessories:

EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps

Calf Raise - 315x3x3/fail - 20/20/20 reps

wp-1468417399564.jpg

Week: 3

Date: Friday 7/8/16

Time: 5:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating
Low Bar Good Morning - 95x2x2/fail - 12/12 reps
Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps

Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps

Week: 3

Date: Saturday 7/9/16

Time: 6:30 pm

Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None

Working Sets:

High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating

Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating

One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating

Barbell Upright Row - 95x3x2/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps

This week of training seemed to go pretty well.  I am finding that the volume I have been doing for quads is too much.  The program is giving me less and less Front Squats to try to recover better.  I don't mind the extra rest. I really think it does help me.  I just have never really training with this much volume before.  It is interesting to note that the volume for my shoulders/chest has been going up.  Apparently my upper body is fine with more volume, but my lower body isn't.  At least I am learning to ready my body better.  My hips were very sore this week.  I had to stretch them out in between every set.  My back didn't bother me too much.  My biceps started hurting a bit due to the fact that I have never really trained my biceps much.  Now I am doing them 5 days a week.  I have noticed huge gains in size in just 3 weeks or so.  Oh those Noob Gainz.  No videos this week...sorry.
Week: 1

Date: Wednesday 6/22/16

Time: 10:30 am

Location: Heavy Hammer Gym

Training Partner: N/A

Working Sets:

Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating

Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps

DB Lateral Raise – 20x2x3/fail, 12/10 reps

Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps

DIY Wrist Roller – 45x3

Calf Raises - bodyweightx9x10

Daily "Selfie":

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Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go".  Flip-Flops...

Training felt great today.  Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day.  I am really starting to get into this new training style.  I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation.

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16

OHP – 190x3x3
OHP – 210x1x2
Upright Rows – 75x3x10
DB Shrugs – 55x3x20
image

Sorry it has been so long since I have posted.  Getting ready for our annual Jazz Festival has been a lot of work and very time consuming.  I haven’t missed any training days, but I haven’t had any time to post.  Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post.  So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16  – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set.  not sure what happened, but I couldn’t hardly walk for the next 2 days.  maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

 

 

DELOAD

AM Cardio – None

PM Hypertrophy – @H.H.G.

Overhead Press – 150x3x8

Seated Dumbbell Press – 50x3x8

Hammer Curls – 30x3x8

Dips – bwx3x8

Tuesday – Only did cardio – 6.3mi – @ H.H.G.

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ H.H.G. (Had to cut workout short.)

Overhead Press – 165x3x8

Seated Dumbbell Press – 50x3x8