T Nation

All Out Attack


#1742

What’s reverse OHP?


#1743

Reverse grip overhead press


#1744

PM Conditioning

Farmers’ Walk
10 - 50 Yard Sprints
Backwards
Crossover
Change of Direction Agility Ladder

Handstand Push-Ups:
7

I think the Farmers’ Walk and running wore me out. I was only able to do seven handstand push-ups. Two short of my personal best.


#1745

7’s fine, keep it up. I can feel this exercise working both my back and front muscles as well as shoulders.

You’re easily strong enough to work up to multiple sets of 10, with those 405 rack pulls and 455 shrugs in your regular workouts.


#1746

Congrats on the 17 lb weight lose. My bench dives when I lose weight. But I’m sure your handstand pushups feel easier.


#1747

They sucked last night. My bench has been a little more of a struggle with the weight loss. I’m at 18 now, but for some reason I can’t bet past this point.


#1748

Crippler wrote: It took me a while to be a handstand believer, but I’m in now.

Glad to read that.


#1749

Closes I ever came to doing these were a straight bar power curl into a press. A favorite of the legendary Al Oerter.


#1750

9/1/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 315 x 2, 335 x 2, 375 x 2

Bench Against Band:
245 x 3, 225 x 5, 185 x 10

Svend Press:
4 sets x 20 reps x 2 - 25s

As NHLFTR pointed out it is very hard to keep the bench up while losing weight. I’m now down 20 pounds and the bench is showing it. The first rep of 375 was not too bad. I needed some help with the second.

My friend has a meet in two weeks, so I also helped him get is lifts in. It’s his second meet and he’s pretty jacked.

Now I plan on sitting on my butt all day watching college football.


#1751

9/2/18

Rack Pulls (from knees):
135 x 10, 335 x 5, 425 x 3, 475 x 2, 535 x 1, 405 x 5, 315 x 10

Zerchers:
240 x 5, 290 x 3, 330 x 2, 350 x 1

Leg Curls:
4 set x 10 reps x 130

I use a belt and straps for the heavier sets of rack pulls. 475 was not very good. I don’t think I locked out on the second rep. The same is so for Zerchers. My second rep of 330 sucked. I did not go very deep. Still it was a crap load of weight to hold onto.


#1752

It certainly was a crap load of weight to hold onto.


#1753

I’m trying.


#1754

9/3/18

Seated Plate Lift:
4 sets x 15 reps x 45
1 set x 5 reps x 90

Above Head Plate Hold:
1 set x 1 plate x as long as possible

BB Hold (as long as possible):
315, 365, 405, 455

EFX Stepper:
10 minutes

Stair Stepper:
20 minutes

I used the extra day off from work to lift random things and do some conditioning.

About a year or two ago I saw Branch Warren do the plate lift exercise with two plates. He knocked out at least 10 to 15 reps like it was nothing. I thought I must be pretty close to him, in strength anyway. I was wrong it. It was pretty hard. I would have stopped after one rep, but some dude was watching me.


#1755

About 5 years ago I saw a fireman effortlessly doing that 2 plate lift standing for sets of 10. Never saw that before so I started with a 25 and worked finally up to 2 plates. Good exercise.
I was “young” then.

Reads like you did 2 plates on first time trying that. Great.


#1756

It’s really hard to grab, because two plates are pretty think.


#1757

9/4/18

Biceps Gauntlet

Concentration Curls:
4 sets x 10 reps x 40

Reverse DB Curls:
4 sets x 10 reps x 35

Tate Press:
4 sets x 10 reps x 40

Kickouts:
4 sets x 10 reps x 35

Pulldowns:
4 sets x 10 reps x 100

Cable Extensions:
4 sets x 10 reps x 94


#1758

9/4/18

After Work Conditioning

Farmers’ Walk
10 - 50 Yard Sprints
Backwards
Crossover
Change of Direction
Agility Ladder

It was only 85 degrees. I kinda felt like I was cheating with the cooler temps.


#1759

9/8/18

Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 1, 275 x 7, 225 x 10

Hammer Strength Press:
4 sets x 10 reps x 2 plates

Svend Press:
4 sets x 50 reps x 3 plates (10s)

I didn’t have a whole lot going to today. I went lighter and worked on form and reps.


#1760

9/9/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1
3 sets x 3 reps x 330
Speed Sets:
3 sets x 3 reps x 280

Power Shrugs:
3 sets x 3 reps x 280

Handstand Push-Ups:
10

Treadmill:
12 minutes / 122 calories

I finally did it. I tied biker in handstand push-ups!!! I’ll admit I was kind of falling over on number 10, but I got there. He’s still the champ, but it felt good.


#1761

Good.

You’ll be doing sets of them in time.