Overhead Press | Heavy Hammer Gym

Posts Tagged ‘Overhead Press’

Training Journal: 9/9/15

Posted: September 10, 2015 in Training Journal
Tags: AM Workout, Kaz, Overhead Press, PM Workout, Rows, Shoulders, Shrugs, Strength, Training, Training Journal, Traps, Triceps, Upper Body

Sorry it has been a while. The beginning of this school year has been busy. Don’t worry though, I haven’t skipped a workout and I have still been working on my diet. Here is my journal entry for yesterday.

Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus

Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2

Overhead Press – 150×5, 165x2sx5r – rpe 5

Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)

Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)

No Cardio today, but body weight down to 238 lbs!

Training Journal: 8/12/15

Posted: August 17, 2015 in Training Journal
Tags: Deload Day, Heavy Hammer Gym, No Cardio, Overhead Press, Shoulders, Shrugs, Strength, Training, Training Journal, Traps, Upper Body

Week #4

Day #3

Wednesday

3:15-3:30 pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Shoulders, Traps)

Overhead Press Warmups – 95×5, 115×5

Overhead Press Working Sets – 135×6, 145×6

Overhead Press Cool Downs – 115×6

Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r

Dumbbell Shrugs – 50x2sx10r

Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed. Burned about 550 cal.

Training Journal: 8/5/15

Posted: August 6, 2015 in Training Journal
Tags: No Cardio, Overhead Press, Rows, SBD, Shoulders, Strength, Training, Training Journal, Traps, Upper Body, Volleyball

Week #3

Day #3

Wednesday

2:45-3:25pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body (Shoulders, Traps)

Overhead Press Warmups – 105×5, 120×5, 140×3

Overhead Press Working Sets – 150×5, 160×5

Overhead Press Cool Downs – 140x5x2

Upright Row – 95x10x2

Comments: Shoulder hurt a little bit on rows. SBD sleeves were great. SBD wraps were too much for OHP. Played Volleyball at the Icky Nickel for 1 hour. Burned about 500 cal. Done at Heavy Hammer Gym.

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
Tags: Heavy Hammer Gym, Mowing, No Cardio, Overhead Press, Rhodiola, Shoulders, Strength, Training, Training Journal, Traps, Triceps, Upper Body, Upright Rows

Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m. That burned about 550 cal.

Strength Phase Training – Upper Body Focus (Shoulders, Triceps, Traps)

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great. The Rhodiola pills are working well. The training was very easy tonight. I can keep bumping up the weights. Done at Heavy Hammer Gym.

Training Journal: 7/22/15

Posted: July 23, 2015 in Training Journal
Tags: Cardio, Other Exercise, Overhead Press, Strength, Training, Upper Body

Week #1

Day #3

Wednesday

Mowed the Yard – 1 hr – Moderate pace – burned around 300-350 cal.

11:40am-12:15pm

Cardio Workout – 5 min on Elliptical at a moderate pace. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 200-250 cal.

Strength Phase Training – Upper Body focus (Shoulders)

Did some shoulder rehab/mobility work first. Shoulder raise complex mostly.

Overhead Press Warmups – 80×5, 100×5, 120×3

Overhead Press Working Sets – 130×5, 140×7 (only needed 5)

Overhead Press Cool Downs – 120x5x2

Upright Rows – 75x10x2 (used ez curl bar)

Comments: Felt very easy today. Right shoulder still hurts so I used some icy/hot type stuff on it. Felt like I was getting good Intra-abdominal pressure built up and good Ab Flexion. Done at Heavy Hammer Gym.

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Posts Tagged ‘Overhead Press’

Training Journal: 9/9/15

Training Journal: 8/12/15

Training Journal: 8/5/15

Training Journal: 7/29/15

Training Journal: 7/22/15

Video – 5/15/15

5-3-1 Cycle#4/Week#2 Overhead Press

5-3-1 Cycle#4/Week#1 Overhead Press

Video – 4/24/15

5-3-1 Cycle#3/Week#2 Overhead Press

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