Posts Tagged ‘Overhead Press’

Wednesday – Shoulders / Arms

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

PM Hypertrophy – @ B.I.G.

Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)

Seated Dumbbell Press – 65x4x8

Hammer Curls – 40x4x8

Dips – bwx2x8

No Daily “Selfie”

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.5 mi – @ H.H.G.

PM Hypertrophy – @H.H.G

Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it.  Will stay at this weight next week)

Seated Dumbbell Press – 60x3x9

Hammer Curls – 40x3x9

Dips – bwx3x9

Daily “Selfie” – This is my only MMA related T-shirt that I have.  I bought it at a thrift store for a couple bucks.  It is an XL and I am just happy I can fit into it again.  #LoseTheBelly

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Wednesday – Shoulders/Arms @ B.I.G

Overhead Press – 165x2x10

Seated Dumbbell Press – 55x2x10

Hammer Curls – 35x2x10

Dips – Bodyweightx2x10

Grip Machine – 70x5x10 (then held for 20 sec)

Daily “Selfie” – This was one of my favorite shirts.  I haven’t worn it in a long time.  It is from the Dark Star Skateboard clothing line.  I didn’t know that when I bought it.  I just liked the warrior with the huge axe.  The reason I haven’t worn it in almost 2 years is because it is a XL.  I haven’t felt comfortable wearing anything smaller than XXL since.  I can finally fit back into it and feel semi-comfortable.  It is a little tight around the belly still, but I am working on that.#LoseTheBelly

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Wednesday – Shoulders/Arms

Overhead Press – was supposed to do 165x5x8, just wasn’t happening.  I tried dropping it to 155x4x8 like I did last week and couldn’t do that either.  I ended up doing 155x4x5

Seated Dumbbell Press – 50x5x8

Hammer Curls – 30x5x8

Dips – bwx5x8

Daily “Selfie” – This is yet another Bro-tank from Wal-mart.  This one has one of the infamous predators on it, a great white shark.  Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt.  I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com.  I bought it about a year ago when it was on sale for around $80.00.  20151209_053456.jpg

Wednesday – Shoulders/Arms

Overhead Press – 155x4x8

Seated Dumbbell Press – 50x4x8

Hammer Curls – 30x4x8

Dips – Bodyweightx4x8

Daily “Selfie” – My wife got me this at the One Bread, One Cup conference in Indiana at the St. Meinrad Archabbey.  I love when my wife gives me random t-shirts so I can wear them and have people ask, “What does that t-shirt mean?” In this picture you can also see my SBD Elbow Sleeves and my SBD, 1m, Stiff Wrist Wraps.2015-12-02-17.26.58.jpg.jpeg

Wednesday – Shoulders/Arms

Overhead Press – 135x3x9

Seated Dumbbell Press – 30x3x9

Hammer Curls – 25x3x9

Dips – bwx3x9

Daily “Selfie” – BulkyBoy Strongman Division T-shirt. I got this for Christmas last year from my brother-in-law Kyle. One of my favorite sleeveless shirts.20151125_052127.jpg

Wednesday – Shoulders/Arms

Overhead Press – 135x2x10

Seated Dumbbell Press – 30x2x10

Hammer Curls – 20x2x10

Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more.  My shoulders have always hurt.  This time they were a little tender, but I was able to do them with “relative” ease.  I will keep including them in my training.

 

My daily “selfie.”  Yes! That is “almost” Hulk Hogan on my shirt!  This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps.  I will be doing a product review on them soon(ish).

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Monday – Bench Press – 255x3sx4r

Close Grip Bench Press – 135x2sx4r

Bent Over Rows – 135x3sx10r

Tricep Extensions – 50x2sx10r

Tuesday – High Bar Squat – 365x3sx6r

Wednesday – Overhead Press – 145x3sx5r

Upright Rows – 65x2s10r, 95x1sx10r

Shrugs – 135x3sx10r

Thursday- Deadlift – 315x3sx6r

Rack Pull Deadlift – 225x3sx6r

Friday – Bench Press – 290x3sx4r (last set only got 2 reps)

Slingshot Bench Press – 330x1sx3r

Close Grip Bench Press – 225x2sx4r

Bent Over Rows – 135x3sx10r

Sunday – Instead of Squats I helped move a very, very heavy piano.

This is my last Strength Block workout until Mid-January.  I feel like I have hit a plateau in my training and I am going to switch it up.  I have roughly planned out the next 24 weeks of training with an APF meet in Omaha at the finish.  Starting on Monday 11/16/15 I will start Hypertrophy Block training.  This will last for about 10 weeks.  I will then go back to a Strength Block for roughly 8 weeks.  Lastly, I will finish up this cycle with a 4-5 week Peaking Block.  This will be the first time I have tried all of the Phases of training in a Macrocycle.  After my poor performance at the NASA meet I want to come back better than ever,  I was going to do a meet in Chamberlain, SD in February, but I am going to skip it to focus on getting stronger.  I will try to update the blog more often.  I am going to set up a schedule for posting dietary and training journal material as well as some product reviews that I haven’t had the chance to do yet.  Stay tuned for a lot of material to be coming your way.

Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)