Training Log: Friday January 30, 2015

January 30, 2015 — Leave a comment

The last few OHP training sessions felt weak. I'm trying for 265 lb x 3, and managed to get 2 sets of 2 before, but dwindled down to only 1 rep for the last workout. I set the barbell on the safety pins today instead of suspending it from chains because I thought the chains were affecting my starting position and maybe switching back to pressing from safety pins might fix it.

But I don't think it's a set up problem now (because I only got 1 rep with 265 lb today and it felt hard). I think my overhead pressing muscles are on vacation after pressing 300 lb a few weeks ago.

So, to continue to hit OHP PR's, I've finally implemented a close variation: the dead stop overhead press. I needed to play around with my grip width to get the bar touching my collar bones, and breath at the bottom (instead of the top).

Overhead Press

  • 45 x 10
  • 100 x 5
  • 140 x 3
  • 190 x 2
  • 230 x 1
  • 265 x 1
    • WEAK.

Overhead Press (Dead Stop)

  • 250 x 0,0
    • WUT. Figured I could at least perform 1 rep.
  • 230 x 3 * PR!
    • 3 rep max. I can do 6 reps with a rebound.
  • 200 x 5 * PR
    • 5 rep max. I can do 10 reps with a rebound.
  • 140 x 6

John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.




Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)

Credentials


Programs
  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011