The lost art of the Overhead Press

Check out my latest article on overhead pressing! http://www.360cut.com/store/pg/30-The-Lost-Art-The-Overhead-Press.aspx#.UeSxuY3CaSo

Using Isometrics to build strength in the Power Lifts

Check out my Article posted on 360cut.com! http://www.360cut.com/store/pg/28-Using-Isometrics-to-Build-Strength-in-Power-Lifts.aspx#.UdG0qfnCaSo

Tue, Wed

Haven't kept up on the log, I apologize

Tuesday

Push Press
Worked up to
150 kilos! - PR
Just missed 155 kilos, got it out of the grove
100 kilos 2x5 strict press

Close grip Cambered bar bench
worked up to 340x1
then:
280 2x8

Then we did some crazy shoulder circuit that Dave dreamed up
a bunch of stuff x a lot

Wed
Hex bar DL (17" pick up) - to simulate a car DL
Worked up to 610
As many reps as possible in 60 seconds, 16 reps

Sandbag load on Rev Hyper machine
262 sand bag - 5,4,3,2,1

Called it a day after that, some good stuff

Thur, Fri, Sat, Mon

Haven't loaded anything in a while so here it goes

Thursday,
Axle Clean and Press
Worked up to 330 almost locked it out 3 times, finally just jerked it, PR for anything overhead, I should be able to push press 330 real soon

Friday
Yoke Walk
Up to 880 felt alright, not really fast but grinded it out

Stone over bar
Hit the 378 stone again, the tacky and stone didn't want to bond so it was tough

Saturday
Bench Strip Set 275 down to 135

Shoulder circuit 2x12

Ran the rack with curls

Steady state running :(

Monday
Worked up to 140 kilo clean x 2, just missed the 3rd one

Squats
Worked up to 455x3 high bar olympic squats

Neutral grip BO Row
Up to 400x5

The whole no carb thing is really bogging me down, I'm sleeping well but just don't have a lot of energy, it is what it is

Monday, Tuesday

Monday,

Power Cleans (kilos)
60x5
100x3
110 2x3
120 3x3
Caught all very high, good strong pulls

Back Squat
warm up to:
180 kilos 5x5

200 kilos 5x3

4x400 m sprints


Tuesday

Bench Press
135x5
225x5
275 2x3
295 2x3
315 3x3
335 2x3
345 x3

Cambered Bar Strict OH Press
135x8
185x8
205x8
Paired With
3 way neck x12 w/ 120#

Single Arm DB OH press w/ Fat Gripz
90# 2x8 ea arm
P/W BTW Dips 2x10

Tonight I'll hit arms 10x10 Straight bar curl with 100# P/W Band push down

Thursday night pressing at Daves

Trained with Joel, Dave and Ben. My back was pretty beat up from Wed's PRs but the more log I did the more it loosened up.

Log Clean and Press (kilos)
100 1 clean 3 presses
100x2
110x2
120x1
130x1
137x1 - PR
141x1 - PR
125x4
100x5 - tech work, didn't move my feet, clean and press was 1 movement, I was tired after

Incline Bench
135x5
225 2x5
295 3x3

By this point I was getting pretty tired but Dave got a new wrist roller that is 2.5 in thick has knurling and can slide on the power rack saftey bars so we rolled it forward and reverse and timed ourselves

95# in 35 seconds
140# in 45 seconds
then we went 185 just forward and joel finished it reverse.
I have never had a forearm pump like that!

Here is a video of my Log pressing:

Monday, Tuesday

Monday,

Speed squats
Warmed up then:

140 kilos tendo squats 2% drop off, 5 sets, cut it off at 5 reps, 3 total reps were under 1m/s

Tuesday
Strict Press (kilos)
60x5
80x5
100x3
110x2
120x1 - PR
110x2
100x3

Incline bench lock outs with green band
135x5
185 2x3
230x1

KA Curls w/ Fat Gripz 3x12
P/W
Band Tri Push down 3x12

Tomorrow I hit 700 deadlift!

Friday Pressing

Bench
45x5
135x5
225x5
Added 4 Board
315x3
365x5
405x5
455x5
505x2 - PR

Cambered bar Strict OH Press
135x5
185x6
205x6

DB Incline Bench
110# 3x6
P/W
3 way neck 3x10 @ 120#

Shoulder Circuit 3x9
Cambered Bar Front raise 50# 6 sec hold every 3 reps
Upright Row 132#
Blast Straps scare crows

Dips 2x10
P/W
GH HYper sit ups 2x10 @ 100#

Bar Curls w/ fat grips 2x8 @ 98#

Good workout today, my 4 board bench was sweet. Thursday I played raquetball so I didn't lift because I was exhausted. Tomorrow I think I'm going to get a light squat it and shut it down. I need to be fresh for Wednesday

Monday, Tuesday

Monday

Cambered Bar Squat
140x5
230x5
320x3
410x3
500 2x3
550x3

Single Leg Leg Press 3 plates 1 25 3x3
Paired With
Partner Band Abs 3x6

Tuesday
Bench Pressin
135x5
225x5
315x3
365x2
405x1
365 2x3
405x3

2 hrs later
Push Press (kilos)
60x5
100x5
120x3
130x1
140 4x1 - good stuff

Felt good to get push some heavy weights today, I've concentrated on my deadlift for so long it's about time to set some OH PRs, but my priority is to pull 700!

Thursday OH Pressing

Axle Clean and Press
did a few warm up sets then we did:
231x2
253x1
275x1
321x1 - Big PR
343x0 - completed the clean but just missed the jerk

Viking Press w/ Purple Bands
0x10
90x5
180x3
230x0 - stapled
140 3x5

Blast Strap push ups
2x10

Farmer's hold w/ revolving handles (150# in ea hand)
51 sec

Standing Abs 2x20

Good stuff good stuff, kinda disapointed I missed the jerk at 341 but I haven't jerked in a while. Dave and I talked about when we OH Press we should clean the first rep each time and not just take it out of the rack, I like this idea. Here is the video of my Axle C&P PR

Tuesday Upper

Neutral grip bar push press
+ 96# in chains
50x5
140x5
190x3
210x3
230x1
190x3
200x3
210x3

Close grip Bench Press
225x5
275x3
325x3
365x3
325x3
345x3
felt strong here 365x3 is a new pr

Face PUlls
2x8 @ 135#
P/w
3 way neck 2x8 @ 100#

one arm DB strict press
75x5
100 2x3

good stuff today, my workout got split up because of the golf team coming in right after my bench, so it was hard to get going again. It is what it is! Still happy with my push pressing

Olympic Fridays and Saturday

Haven't been very good at keeping up with my work out log, I'll try to do better this next week.

Olympic Friday

Cleans (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 2x0 - got pissed at this moment and decided I wasn't going to spend the rest of my day trying to get a weight that is easy for me so I moved on

Squats (kilos)
100x5
140x3
160x3
180 2x3
160 2x5

Snatch Grip Dead Lift
160x5
180x3
200x1
220x1
240x1

Incline GH Hyper
3x8

Saturday
OH Press w/ 96# in chains
Strict Press
95 2x5
135x3
185x1
Push Press
185x3
205x3
225 2x3

High Incline OH Lock out w/ green bands
Worked up to 225 for a few sets of 3

DB Bench Press 3x8 @ 110#
P/W
GH Hyper weighted sit ups 3x10 @ 100#

Kiser Air Rear Delt 3x10
P/W
Face Pulls 3x10 @ 120
P/W
3 way neck 3x10 @ 100

Neutral Grip Bar Curls 3x8 @ 116#
P/W
Dips 3x10 w/ micro mini band

4 x 400 meter Sprints

Good stuff on Saturday, I didn't know the chains weighed that much until I measured them, so thats always fun, going to switch up my split a little, going to go back to the lower body m,w,f upper body t, th, s going medium heavy on M, T, max effort heavy on w, th, and increase my volume work on F, and S, to include a little more running. I do have a PT test in the future that I need to do good on!

Wed, Thursday

Deadlift Wednesday

Pulling from the floor with a York Power bar
135x5
225x3
315x3
405x3
Added Soft Belt
495x2
Added Belt
585x1
700x.99999 This was a grind, it took me 2 seconds to pull it above my knee and then struggled for 14 seconds to try to lock it out, long story short..I didn't lock it out

Rack pulls from just above the knee
225x3
405x2
585x1
675x1
765x1
820 2x1

Pull Ups 2x10

Called it a day, that long pull took a lot out of me

Thursday night at Dave's

Bench
135x8
225x5
275x3
Added 4 board
315x5
365x5
405x5
455x5

Seated log press
140x5
160x5
180x5

Standing strict Axle OH press
135x8
185x6
205x6

punched the clock, really tired Thursday due to wed.'s lift and the lack of heat in our house causing the repair man to come over at 12:30am Thursday morning....oh boy

Monday OH Press night

Pressing at Dave's house

Viking Press w/ no bands
90x5
180x5
230 x3
280 2x3
300x2 - this is big for me

Close grip flat bench
135x5
225x5
315x5
365x2
385x1
315 2x3 - paused reps

Face Pulls - a bunch x 2

Scare Crows 3x10
P/W
Kaz Shurgs 3x10 90 kilos

That was it for tonight, a good training session. I'm going to do as many presses with 300 or more lbs as I can, this will give me more confidence with a 300 log

Saturday

A little under the weather Saturday but still got some good work in:

OH Strict Press w/ Fat Gripz & 90# in chains
45x5
95 2x5
115 2x3
135x3
165x3
185x2 - grind
145 3x3

Strip Set Bench Press
275x11
255x7
185x9
115x18
Felt very swol after this

Farmers pick ups
73x1
161x1
249x1
293x1
325x0 - felt my back tighten up and shut it down, I very well could have picked this but I need to keep my back fresh for Wednesday

Press night and Olympic Fridays

Press night at Dave's

Bench Press
135x5
225x5
Added 4 Board
315x5
365x5
405x5
425x5
455x5
505x1 - PR
weight just feels light

"high" incline bench, the bench was at about 85 degrees, but Dave says it's a high incline
135x5
225x3
275x0
225 2x3

One Arm DB OH Strict Press
50x5
85x3
100 2x3

Kaz Shrugs
120 kilos 3x10

Good Stuff tonight!

Olympic Fridays
We watched the snatches and clean and jerks of the 83 kilo lifters at the Atlanta Olympic Games and became inspired

Clean (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 0,0,0,0,0,1

Finally on the 5th or 6th rep I power cleaned 140, each attempt was so close, but then I told myself that I would go one more attempt at it and nailed it, barely had to squat under it...ridiculous

Olympic Back Squat
100x5
140x3
160x3
180 2x3
180x2 - no hands!

3 in Battling Ropes,
Tabata interval.....helll


Good couple of training Sessions!

Monday Overhead

Heavy lock out work tonight at Dave's

High incline Axle banded rack presses, from just above the head
35x5
Added Choked green bands
135x5
225x5
315x3
365 2x3
385x2
315x5

Viking Press - no bands
90x5
180x5
230 3x3 - easy reps, this was crazy different not using bands

Band tri push down 3x15

That was it tonight, had to get home to watch the National Championship game, what a game!

Front Squat & Back at the Viking

Front Squats last Sunday,

I watched WSM all day long and got excited to train. Jason Bergman's Squats were amazing and really motivating,

So sunday night I went down to the basement and hit some front squats
135x5
225x5
275x3
325x1
275 4x3

Snatch Grip RDL
275 3x5

A good little drip in for the new year....

Monday, back at the Viking at Dave's house
We started with Clean and presses with the Axle (kilos)
55x3
105 2x3
115x3
124 2x0 - so close but didn't get the cleans

Viking Press w/ Purple Bands
90x5
140x3
160x3
180x2
200x2
230x1 - PR
200 3x2

Called it a night after that, Dave is injured so the training intensity wasn't what it normally is but still some good stuff. Going to hit some bench and Acc pressing stuff today

Last Workout of 2010

I didn't have to work during the day today but I have to work the hockey game. We are also having a party at my new house so I wanted to get a little pump in before I go home and play some beer pong. It turned out to be a little more than a little pump...

Cowboy bar OH Strict Press
50x8
100x5
140x5
Added Purple Bands
50x5
100x5
120x2
140 2x2
125 3x2

Incline DB Bench w/ Fat Gripz
90x8
100 2x8
Paired With
3 way neck 100#

Kaz Shrugs 495 4x8
P/W
Standing Calf Raises 270# 4x25

Face Pulls 3x10 @ 105#
P/W
Dips 3x10 BTW

Tate Presses w/ Fat Gipz
3x8 @ 40#
P/W
Incline DB Hammer Curls w/ Fat Gripz
3x8 # 40#

Good stuff tonight, got a pump

Also, I'm really excited that big Brian Shaw is sending me his new stone sleeves. I'm really excited to get them and try them out, although the absence of Dave my training partner will hinder my stone training I will still knock it out. Hopefully I don't kill it too much tonight b/c I would like to do some front squatting tomorrow... We will see

Monday

13" Log (kilos)
80x5
100x3
100x3
110x2
120x2
130x1
130x.5
125x1

Dead Start OH Strict Press
135x5
185x5
205 2x3

Close Grip Bench Press
225x5
275x3
295x3
315x3

Night workout in my basement :)
Olympic Squats
135x5
225x4
315x3
405 5x2
315x1 - no hands

Pull ups
3x5

Good stuff today, finishing out a download getting ready for a big deadlift day on Wed.