Archives For ohp

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Fat Gripz

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

All reps paused.

Used a clean grip for warm up sets, then switched to straps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: X,1
    • Used a clean grip, but missed on the first try. Used straps and got it.
  • 370 lb: X
    • Missed - wasn't committed to pushing 110%
  • 370 lb: 1 * PR!
    • Paused front squat PR!
  • 295 lb: 2,3,3,3,3
    • Paused.
    • Same weight as last week, but more sets.
    • 1st set = clean grip. I suck at clean grip.

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: 2,2,1,1

Barbell Curl

  • 45 lb: 10
  • 100 lb: 6
  • 45 lb: 20

Getting back into the swing of things after taking nearly 1 week off from lifting weights.

Monday's workout was tough and I had to cut down the volume.

But the extra rest combined with lowered volume might have helped me hit a few PRs this week:

PRs This Week

Low Bar Squat: 460 lb x 5 (5RM)

Hit this on Friday. I tried 500 x 3 before, but only managed 2 wobbly reps before re-racking the bar.

Also a +20 lb PR!

Been a while since I got a double-digit PR in anything.

Reverse Grip Bench Press: 375 lb x 2 (2RM)

This was my second attempt. The first time my back slipped on the bench during the 2nd rep.

Decided to try again and got a 2 rep max!

A few more rep PRs and I'll attempted 400 lb again.

High Bar Squat: 405 lb x 10 (10RM)

Nailed this on Saturday.

After the 8th rep, I was exhausted and looked down and thought to myself:

"Maybe I should quit now. This is already an 8 rep max".

But then I remembered watching Russian powerhouse Dmitry Klokov squat 240 Kg for 10 reps (that's 529 lb, which is just about my low bar squat 1RM) that morning and thought:

"FUCK IT! I'm going for 10!"

True story bro.

Also this is a +35 lb PR. Not bad!

After 10 reps it felt like my heart was going to explode. I was exhausted and couldn't think straight for the next 10-15 minutes.

Some people on Facebook talked about 20 reps at 405 lb (LMAO4PLATE Widow Maker). The most I've ever done with 20 rep is an empty bar!

I think I'll probably end up squatting 500 lb x 10 before 405 lb x 20.

Heavy Bag: Kicks, Punches, Knees & Elbows

Tuesday's are turning out to be heavy bag and neck day. I think punching the heavy bag might be affecting my OHP's the next day. Couldn't even press 230 lb! Usually that weight is no problem.

But I think I'll stick to hitting the heavy bag, mostly because it's fun, and punching & kicking stuff just feels good and makes me feel like a bad-ass.

PHUNG-ctional "cardio", too 😉

I think I'll start using the Bas Rutten MMA/Muay Thai/Boxing workouts (which are pre-recorded drills where Bas shouts out various combos) next week to step it up a notch.

Stuff You Should Read (and Watch)

  1. Dave Tate Interviews PL Legends Steve Goggins and Ed Coan by Dave Tate
  2. Meatheads Aren't Doctors - Injuries, Overuse, And Rolling On Shit by Paul Carter
  3. Stuff I have Learned, Part One by James Steel

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

Paused up to 330 lb, and again at 295 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
    • Missed on 2nd rep. Wanted 3 reps :/
  • 295 lb: 3,3,3
    • Paused.
    • +2.5 lb from last week.
    • 3 sets instead of 5. I'll do 5 sets next week.

Clean & Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: X
    • Blah. Not feeling the power today!

My first article is published on T-Nation titled "Master The Reverse-Grip Bench Press"!

Coincidentally another article was published on Fitocracy: How To Bench Press Safely Without A Spotter.

Also got a front squat PR today!

SWEET.

Dragon Flags

  • 6

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Rogue Cannon balls.

  • Body weight (~200 lb): 6

Front Squat

Beltless up to 330 lb.

Paused up to 330 lb, and again at 292.5 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1 * PR!
    • +10 lb PR!
    • Took a step forward with my right foot, but whatever.
  • 292.5 lb: 3,3,3,3,3
    • Paused.
    • +2.5 lb from last week.

High Bar Squat

  • 292.5 lb: 10

Clean & Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 3

Overhead Press

  • 230 lb: X,X,2,2,2
    • Wrist didn't feel stable the first 2 tries, probably because I was wearing the leather wrist wraps. Put on my Titan Max RPMs and got a set of 2.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 8
  • 45 lb: 15
    • Drop set

Dragon Flag

  • 4

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 280  lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 410 lb: 1 * PR!
    • +5 lb 1RM with knee wraps.
  • 280 lb: 3,3,3,3,3
    • Paused.
    • +5 lb from last week.

High Bar Squat

  • 280 lb: 13
    • Drop set. Performed after last set of front squats.

Overhead Press

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 2
    • Tweaked something in my neck, right side. Blah. Going to move on.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 10
  • 45 lb: 12