Tag: OHP

2024-03-04 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 100 lb x 5
Set 2 : 110 lb x 3
Set 3 : 125 lb x 4

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

My shoulders are hurting from the dips. Sorta worth it? Will speak to Doc Eliza at PT in a couple of days. Today was solid. I didn’t force the 5th rep and stopped when form gave out. I don’t bench well on the fat pad. I’m kinda over it. Had some forward movement again and that’s due to my rear delts/lats pushing off the edge of the fat pad. I’m the perfect width for it to be annoying. Go figure.

Lat pull downs dropped to 150×5 due to my shoulders being tweaked. Will get that back up in due time. Tri’s could have been a bit heavier today. Will add a set.

2024-02-26 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

OHP is getting better. Worked with Zack today for form. He adjusted my grip and that made all the difference. Presses looked the best they have so far. Bench was solid as well. Need to push faster and explode harder off my chest. Everything else today was solid. I probably should move tris up at least one set or go up to 15 reps. They were gassed by the end of last Thursday. Will see how this week goes. Feel very good about my OHP progress after today.

2024-02-19 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 5
Set 2 : 100 lb x 5
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Bench Press (Barbell)
Set 1 : 225 lb x 2
Set 2 : 225 lb x 2
Set 3 : 225 lb x 2
Set 4 : 225 lb x 2
Set 5 : 225 lb x 2

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Today rocked. Covid hit me hard. Last week’s “heavy singles” were heavy but not because of the weight. Today felt strong. Introduced a secondary bench day. Taken from the Jailhouse Strong book, 2 reps at what we’re calling 80%, 5 sets + a set every week. I want 225# to look fake because it moves so fast off my chest. OHP was better today. Form is better. I’m really happy with my lats. I’m not far away from just rocking 160 for 5 sets. Might as well give it a go Thursday.

2024-02-12 – Heavy Singles

Overhead Press (Barbell)
Set 1 : 65 lb x 5
Set 2 : 95 lb x 1
Set 3 : 115 lb x 1
Set 4 : 135 lb x 1

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 12
Set 2 : 120 lb x 12
Set 3 : 120 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10

First time in the new Boneyard. Good to be back after dealing with covid for the first time. I wanted one plate over my head and I got it. It moved quick enough I could have gone heavier but wasn’t looking for a max. Solid first day back. Looking forward to tomorrow.

2024-01-22 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 105 lb x 3
Set 3 : 115 lb x 6

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Seated Row (Cable)
Set 1 : 145 lb x 10
Set 2 : 145 lb x 10
Set 3 : 145 lb x 10
Set 4 : 145 lb x 10
Set 5 : 145 lb x 10

Skull Crusher
Set 1 : 60 lb x 12
Set 2 : 60 lb x 12
Set 3 : 60 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I miss Boneyard. Golds isn’t bad in a pinch but I’m horribly spoiled by my home gym. Last time I had 115# AMRAP I only got 5. Today was a solid 6. Getting stronger bit by bit. App called for cable rows today but should have been pulldowns. I assume it’s a bug/glitch but I don’t know that. Could be how it’s linked exercise wise in the program. Who knows. Just something to be aware of and adjust accordingly. Skull crushers felt good but could still be heavier. Good effort today overall.

2024-01-15 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 5
Set 2 : 100 lb x 5
Set 3 : 110 lb x 8

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Skull Crusher
Set 1 : 50 lb x 10
Set 2 : 50 lb x 15
Set 3 : 50 lb x 15

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Good OHP day. I’m making steady progress strength wise. My form is bad. Needs time and reps and luckily this program allows for both. Didn’t have any issue today skipping the deload. Skull crushers were guessed at 50, which is light. Go up to 60# next week. Last two sets of pulldowns moved up to 160#. They felt good. I think I’ve found what caused the shoulder impingement. With that gone, will probably just rock this 5×160 and see how it goes next week. Pulldowns will only be one week this miniblock.

2024-01-08 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 95 lb x 5
Set 2 : 105 lb x 3
Set 3 : 120 lb x 3

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

I’m pleased with the initial progress. 1+ AMRAP yielded 3 solid reps today, same as last W3D1. Was able to burn through and superset the 5×10’s as well. OHP increases next block – starting next week. No deload for another 531 cycle. Pulldowns will move the last 2 sets up and see how that goes. Fun growing wings. Painful, but fun. Lat raises stay at 20. They serve their purpose as a finisher well. Ran those superset with tris. Tris need to move up in reps to 15, and then increase the weight.

2024-01-01 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 3
Set 2 : 100 lb x 3
Set 3 : 115 lb x 5

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 120 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Solid OHP day. My form is far from perfect, I mostly blame Drew, but it’s getting better. My form is going to be bad for at least the next 6 months. It’s still a relatively new movement. Lats back down to 150 felt great. Next block we’re going to introduce the earthquake bar. My shoulders need the stability work. I’ve gotten over the ego bruising OHP day brings. I did every single one of those reps today. I’m getting stronger.

2023-12-25 – Week 1 Day 1

Overhead Press (Barbell)
Set 1 : 80 lb x 5
Set 2 : 95 lb x 5
Set 3 : 105 lb x 8

Overhead Press
Set 1 : 65 lb x 10
Set 2 : 65 lb x 10
Set 3 : 65 lb x 10
Set 4 : 65 lb x 10
Set 5 : 65 lb x 10

Lat Pulldown
Set 1 : 160 lb x 10
Set 2 : 160 lb x 10
Set 3 : 160 lb x 10
Set 4 : 160 lb x 10
Set 5 : 160 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

I wasn’t good about keeping up during last week’s deload. I’ll have to be better about that going forward. OHP moved up weight wise but percentage, the weights are the same. The reps were higher this week. 8 on the AMRAP vs 6 and the full 5×10 after. The session I want to compare to was pre-journal or whatever this should be called and I can’t link. So again, proof why doing this helps. Moved lat raises up to 160. Spicy towards the end and felt my biceps taking over. Have to be careful to not let that happen. We’ll see how Thursday goes with pulldowns and maybe drop the weight if it doesn’t go well.

Merry Christmas All.

2023-12-08 – Week 3 Day 1

Overhead Press (Barbell)
Set 1 : 90 lb x 5
Set 2 : 105 lb x 3
Set 3 : 115 lb x 3

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 110 lb x 12
Set 2 : 110 lb x 12
Set 3 : 110 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

3 reps felt solid for the 1+ AMRAP. This has been a solid OHP block with a deload next week. Nailed the 5×10 with 60# today. OHP increases next block.