ME Upper - Vids and a couple PR's

[JOKER47]

ME Upper today. My lower back was still shot from the volume deadifting on Tuesday, so I decided to eliminate the normal Clean and push-presses to give it more time to recover for tomorrow's DE Lower. Still had a good workout, and it gave me a chance to try some different things for OHP, and a chance to test it.


Warm-up and AR
DB Cleans - 2x20

Reverse-Hypers(BW) - 3x10
AR for my very sore erectors, and form practice. (Legs straight and toes pointed.)

Strict Standing OHP - No clean. Decided to try for a 1RM which I haven't done in quite a while.
95x2x5
135x1
155x1
175x1 Might have been a PR.
185x0
180x1 PR!


Seated DB OHP - With back support and palms facing. I don't normally use any back support for OHP'ing, but wanted to give my erectors a little more rest.
60'sx3x8
2nd set, I think

Face-Pulls - Pulling from below my shoulders. After I saw the video, I looks like I really have very short ROM on these. But I sure feel it across my upper traps and rear delts. Must be doin' something right.
4x15 - Purple Bands
One of the sets

CG Bench Press - Index and middle fingers on smooth. Little narrower than normal.
155x3
175x3
195x3
205x3
225x2
235x1
245x1PR!

Finshed up with some purple band pull-downs just to finish off my tri's.

Overall, it felt pretty good. I didn't like not doing any push-presses as I need to work on form with those. But, my back needed to recuperate for tomorrow.
Haven't tried a 1RM on either Strict OHP or CG Press in a LONG time. Not positive on what my old PR's were, but I know they lower than I what I put up today.

Comments awlays welcome,
Joker

 

[b fold the truth]

Someone's triceps and core is getting A LOT stronger.

Be sure and study WHY this is...so that you can analyze it, remember it, and come back to it someday.

B True

 

[JOKER47]

Someone's triceps and core is getting A LOT stronger.

Be sure and study WHY this is...so that you can analyze it, remember it, and come back to it someday.

B True

Thanks man.

I know my tri's have been getting stronger, just haven't been testing them. With 1RM's, thjat is. (Maybe that's why...)

The 6-8 rep range that Suston suggested for my OHP'ing has really been making a difference, as well.



Joker

 

[slobberknocker]

Awesome job man. I love your training setup. Looks like a dungeon, lol.

 

[JOKER47]

Awesome job man. I love your training setup. Looks like a dungeon, lol.

Thanks man. I kinda like it that way.........I don't like to feel "pretty" when I'm in the gym.


Joker

 

[WalkingBeast]

Awesome gym Joker! And fucking solid workout! Your getting strong! Nice!

 

[JOKER47]

Awesome gym Joker! And fucking solid workout! Your getting strong! Nice!

Thanks bro. Been tough trying to get my OHP up to where I want it. But gettin' closer.


Joker

 

[Mike_Rojas]

GO JOKEER

 

[Zander1983]

Nice strict press

 

[JOKER47]

Thanks Mike and Zander.



Joker