Preparing for Standing Overhead Press

Training Log: Wednesday February 20, 2013

February 20, 2013 — Leave a comment

As Monday's bench press workout gets progressively heavier, I think it's affecting my overhead presses.

Texas Method recovery day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

Low Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 335 lb: 5
    • +2.5 lb from last week.

High Bar Squat (Paused)

  • 335 lb: 5
    • +2.5 lb from last week.

Overhead Press

Cleaned from a stack of rubber mats about 3" high, except for last set.

What a crappy OHP day!

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 2,2
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292.5 lb

Training Log: Monday February 18, 2013

February 18, 2013 — Leave a comment

Happy Family Day!

Also, today is Texas Method volume day.

Foam Rolling

L-Sit Chin Ups

  • Body weight (200 lb): 8

Low Bar Squat

About 3.5 minutes in between sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 410 lb: 3,3,3
    • +5 lb from 2 weeks ago.

High Bar Squat

  • 410 lb: 3,3
    • Same weight as last week, but only 2 sets (last week did 5 sets and no low bar squats).
  • 360 lb: 5,5,5

Face Pulls

  • 70 lb: 13

Reverse Grip Bench Press

292.5 lb

Reverse Grip Bench Press: 292.5 lb

Paused until work sets. Paused first rep on work sets.

Right pec a bit sore.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 292.5 lb: 5,5,5,5,5
    • +2.5 lb from last week.
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Squat 5RM, Modified Bradford Press, Strength, Static Streching Mistakes and Tracy Anderson

February 17, 2013 — Leave a comment

This week my lower back was bothering me more than normal so I decided to replace low bar squats with high bar squats.

They have allowed me to squat despite low back pain in the past, and I can still say it's still effective.

I even hit a 5 rep max at 427.5 lb!

Bench press (reverse grip) is continuing to progress, as I hit the prescribed sets and reps at 317.5 lb (3x3). Recorded it at different angles to see what it looked like:

Also played around with the "Modified Bradford Press", which is essentially an overhead press followed by a behind the neck press. Not bad.

Anyway, check these out:

  1. Strength: An Endangered Species by Joe Amberlock (Orlandi)
  2. 15 Static Stretching Mistakes by Eric Cressey
  3. A Logical Argument Against the Tracy Anderson Method by Dean Somerset
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Training Log: Friday February 15, 2013

February 15, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

High Bar Squat

Normally I do low bar back squat (3x3) followed by high bar squat (2x5). But I got a 5RM today so it's good enough.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: 1
  • 427.5 lb: 5 *PR!
    • 5RM! Didn't even feel that difficult. Pretty sure I could have gotten 430x5 haha

Face Pulls

  • 70lbs: 13

Reverse Grip Bench Press

Wanted to film this at multiple angles to see what it looks like.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
    • Missed on 2nd rep. Maybe I need to cut down the volume on OHP on Wednesday.
  • 317.5 lb: 3,3,3
    • +2.5 from 2 weeks ago.

Rack Pulls

Set the safeties in the number 4 hole in my rack. Just below the knees. Kinda.

  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 500 lb: 1
  • 550 lb: 1
  • 600 lb: 1
  • 550 lb: 3,3
  • 500 lb: 5
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Training Log: Wednesday February 13, 2013

February 13, 2013 — Leave a comment

Texas Method recovery day.

Foam Rolling

L-Sit Chin Up

  • Body weight (200 lb): 8

High Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 332.5 lb: 5,
    • +2.5 lb from last week.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 200 lb: 1
  • 240 lb: X,1
    • Bar was too far forward on the 1st set.
  • 225 lb: 3,3,3
    • Nice, got 3x3.

Modified Bradford Press

Basically an overhead press alternating with a behind the neck press.

Or a Bradford press, but locking out at the very top.

Muscle cleaned into position.

  • 140 lb: 5,5
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