over head press workout

[t3c]

Had a good day today and tried something new

military press
barx15
95x6
120x5x3 sets
http://www.grambo.org/afa/users/tec/ohp9/set1.WMV
http://www.grambo.org/afa/users/tec/ohp9/set3.WMV
held last rep over head

Heavy full OHP singles
155x1
http://www.grambo.org/afa/users/tec/ohp9/155.WMV
165x0
http://www.grambo.org/afa/users/tec/ohp9/165no.WMV
this was BS that i couldn't "clean" it. I've cleaned this before..bah. this was MINE if i could have cleaned it...

seated overhead lockouts (chain suspended)
135x5x2 sets
http://www.grambo.org/afa/users/tec/ohp9/lockout135.WMV
these felt good, i tried to tuck my elbows in as much as possible to recruit more triceps.

Tricep pushdowns
45lbs 3x12 fast, little rest

pull ups
6,6,5

Face pulls and standing rows with mini band
3xvery high reps

BW calve raises on my 2x4 thinggy contraption
3x20


Felt strong today...i will keep military pressing for a few more weeks and hopefully my OHP will go up alot more. Life is good at the moment...when i feel strong and have a good workout EVERYTHING seems so much better...even stuff that sucks like school. Well school doesn't seem that much better...but certainly better than bad workout days. i'm rambling...

 

[coolcolj]

Videos a re a bit choppy for me, but nice skipping

interesting lockouts


what are you encoding the clips with?

 

[t3c]

I'm using windows media player...its not an encoding problem...its a problem with my firewire card. Gotta get a new one real soon.

The lockouts killed my tris

I figured these lockouts would do what the boardpress does for the bench. With my chain setup you can vary the heights like varying the boards. I was thinking i should be training the tris in the plane of the OHP since thats what i'm training for. Right?

by the way i really liked the holding the bar overhead at the end of the last set. I got the idea from you...thanks!

 

[coolcolj]

Yeah the lockout holds work the core real hard! Cuffs too I'd imagine

And off course overhead isometric strength - which I need for snatches etc. I do the holds on the last rep of half my sets for 3 secs. But 10sec on the very set's last rep.


You can walk in a figure 8 pattern to really work the core and cuffs harder if you want

 

[DrBones]

Awesome job man! you'll get that 165 next week!

 

[BigBadBootyDaddy29]

Nice job, I love seeing guys train the overhead press as a priority......any lift where the only thing between the ground and the weight being lifted is your body is gonna develop the most functional strength to carry over into life......Keep posting your progress.