Seems OHP is lagging behind your other lifts? Where’s the boulder shoulders?
Yeah my OH Press has always been the one I’ve struggled with, after bench. I’ve tried numerous shit over the years and had periods where I’ve hammered the fuck outta them, but I just suck at em, haha.
Saturday Morning Squats
Squat
20kg x5
60kg x5
100kg x5
140kg x5
170kg x5
180kg x5
190kg x5
SSB Squat
140kg x5
120kg x5
100kg x5
Standing SSB Calf Fluff
100kg x30 x30 x30
SSB Good Mornings
60kg x6
80kg x6
100kg x6
Belt squats
80kg x8 x8 x8
Doesn’t seem like much but too fukin ages! Bit sluggish this morning
Mate that is a fair hit of squat volume. How’s the quads??
Yeah they’re fine a little jelly like a few times but all good, just did a 3km walk
Feeling slightly flat today. Kicked off the day with a 3km walk.
Bench
20kg x5
40kg x5
60kg x5
80kg x5
90kg x5
100kg x5
105kg x5
Close Grip Bench
80kg x8 x8 x8
Incline DB Press
25kg X10 X10 X10
Parallel Bar Dips
BW x15 x15
Underbar Tri Extension
BW x8 x8 x8
Floor Skullcrushers
30kg x8 x8 x8
Have been walking a shit load again lately,usually get up early and do 2.5 or 3k’s, and again at night.
Have been late at work, grrr, parent interviews! Did my last one today and booted for the carpark to come home and deadlift!
Deads
20kg x5
70kg x3
110kg x3
150kg x3
190kg x3
150kg x3
easy and light one
Bent Over Row
110kg x6
90kg x6
70kg x6
Standing BB Shrugs
190kg x8
150kg x8
110kg x8
Seated Cable Row
40kg x12 x12 x12 slow and pause
Lat Pulldown
40kg x12 x12 x12 slow and pause
Then some abs, heap of leg raises and band crunches.
Metallica from Monsters of Rock 91 playing!
Does walking take anything at all away from your lifting?
I don’t reckon, I’ve always walked alot, sometimes 6k’s a day with the dog. plus a few at work. If anything it helps with recovery, it’s low impact and gets the blood flowing.
Tried to leave work as soon as I could again, bloody hate being late to lift!.
OH Press
20kg x5
30kg x3
40kg x3
50kg x3
60kg x3
62.5kg x3
67.5kg x3
72.5kg x3
Arnold Press
22.5kg X 6 x6 x6
DB Side Laterals
22.5kg x6 x6 x6
Rear Delt Cable Row
30kg X10 X10 X10
EZ Bar Curls
30kg X10 X10 X10
Seated DB Curls
22.5kg x6 x6 x6
Cable Curls
30kg X10 X10 X10
Front raise to side Laterals
5kg X heaps
Korn Live: the Encounter blasting!
Flat stick today, heaps of shit on, so it was the necessities, main lift, done!
Squats
20kg x5
60kg x3
100kg x3
140kg x3
180kg x3
185kg x3
195kg x3
205kg x3
Easy does it!
Oh and a 3km walk @5am this morning
Had a few too many brews last night, but did spend a good hour or so kicking the footy with the kids, and a long walk home, haha.
Bench
20kg x5
40kg x3
60kg x3
80kg x3
100kg x3
107.5kg x3
112.5kg x3
Close Grip Bench
80kg x8 x8 x8 x8
Incline DB Press
25kg X10 X10 X10 X10
Underbar Tri Extension
BW x8 x8 x8 x8
Floor BB Skullcrushers
30kg x8 x8 x8 x8
Then abs
Was feeling a little sketchy today, 3km walk before work did the trick, then after lfiting I feel great.
Deads
Bar X heaps
70kg x3
110kg x3
150kg x3
170kg x3
185kg x3
200kg x3
Standing BB Shrugs
200kg x8
160kg x6
120kg x8
Bent Rows
120kg x6
100kg x6
80kg x6
Straight Arm Lat Pulldown
30kg x8 x8 x8 x8
Seated Cable Row
30kg x15 x15 x15 x15
Cable Face Pulls
20kg X10 X10 X10
Then abs
That’s a lot of walking to loosen up. To be fair I get stiff as sitting there studying/procrastinating. I’ve found recently a couple of mins with a soccer ball incredible. 10/10 warm up
Oh, haha, the walk was at 5:30 this morning, lifting was at 4pm this Arvo
I love a good walk, will go again with the soon, about 7pm. Have walked a shitload today at work too, watch says 9k’s all up so far.
Fluff Day
OH Press
20kg x5
30kg x5
40kg x5
50kg x5
60kg x5
67.5kg x3
75kg x3 PR
1 was the target, managed 2 more ugly reps
Arnold Press
22.5kg x6 x6 x6 x6
Side Laterals
22.5kg x6 x6 x6 x6
Rear Delt Fly
5kg x15 x15 x15
Seated DB Curl
22.5kg x6 x6 x6 x6
EZ Bar Curls
30kg X10 X10 X10 X10
Front Raise to Side Laterals
5kg x15 x15
Will walk 2.5 -3 k’s later
Nice workouts Luc.
Great PR on press.
The new BB stuff I’m about to try out looks very similar to yours.
I’ll just do something like 5x5 on the first lift.
I really like your back day, I might even borrow that one.
Good press mate. Time for you to up the stakes and get it up to bodyweight
Hmm I wasn’t too far off BW Press myself a bit ago but I wasn’t thinking of it at the time and couldn’t care less now. Dunno how much @I_Luc weighs but it’d be a great goal to shoot for
@mortdk @simo74 @guineapig
Thanks fellas. BW is a long way off, I hover between 100-105kg I’m not too fussed about bench and OH Press, I’ve always sucked at them, a heavy squat and ripping a heavy dead from the floor is a way better feeling