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Tblock1
New member
what are rotary overhead presses?
Workout Notebook
- Thread starter lweaver
- Start date
what are rotary overhead presses?
lweaver
New member
7/25
Worst Workout Ever! Not enough rest this weekend and shitty diet to boot, hardly ate yesterday and had some stomach issues that I dont wanna get into. Lets just say I had to have been dehydrated, and my body hasnt been absorbing many nutrients. Feeling better now so tomorrows lifting should be ok...went in, did a few sets before I realized my lifts were shit and was spinning my wheels for nothing. Left after 20 mins, saving my energy for tomorrow.
Flat Bench
240x4 ...should have gotten it, felt alot heavier than it should have...
235x4...what the fuck?
230x4...fuckin hell I cant get 5!
225x4...???
Then I did a set of a single plate w/ 2 heavy chains for close grip. This would normally be easy shit, but I was exhausted and it felt like a shit-ton of weight. So I left, fuck that shit...
I should have taken Dave Tate's advice and just stayed home til I was ready to give it my all....FUCK!
Worst Workout Ever! Not enough rest this weekend and shitty diet to boot, hardly ate yesterday and had some stomach issues that I dont wanna get into. Lets just say I had to have been dehydrated, and my body hasnt been absorbing many nutrients. Feeling better now so tomorrows lifting should be ok...went in, did a few sets before I realized my lifts were shit and was spinning my wheels for nothing. Left after 20 mins, saving my energy for tomorrow.
Flat Bench
240x4 ...should have gotten it, felt alot heavier than it should have...
235x4...what the fuck?
230x4...fuckin hell I cant get 5!
225x4...???
Then I did a set of a single plate w/ 2 heavy chains for close grip. This would normally be easy shit, but I was exhausted and it felt like a shit-ton of weight. So I left, fuck that shit...
I should have taken Dave Tate's advice and just stayed home til I was ready to give it my all....FUCK!
Tblock1
New member
Man I know exactly how you feel....dont stress it. You should have seen how pissed I was....I was finally getting my strength back after my backpacking trip....I go on another and my bench goes from 235x4 to 235x1
MOTHERFUCKER!!!!!
lweaver
New member
Late night workout, but was determiend to get there...
Back 7/27
Have been using the pyramid bar for deads, which has been going pretty well. I feel my grip and lower back getting stronger, so I'll run with it for now. Got some generic flat soled canvas shoes (how different could chucks be from any other canvas shoe? Its canvas...) and some magnesium carbonate chalk. Fucking awesome, my grip was amazing, Im hooked on the shit now. I though my shorter hands were going to be a limitation but I think the chalk will help me alot. Doesnt look like I did much but I hit some PR's and my lower back was on the fringe after that. Tried to pyramid down after the last PR but my back was getting spasmic so I listened to it and moved on.
Deadlifts
225x10...warmup
315x6...not to failure, but a working set
405x1 PR...felt pretty good
425x1......PR...felt pretty fuckin heavy
BW Pullups (pause at bottom)
10 PR
6
6
Did a set of BB rows, just 135x10, but my lower back was being a dick so I did some machine rows:
1x6
1x8
1x8
Wanted to stat and do some other shit but I need to get to bed at a reasonable time, have been on the go since 5 in the morning.
Tomorrow will be shoulders and maybe tricep work if Im feeling energetic.
Then leg day thursday!
Back 7/27
Have been using the pyramid bar for deads, which has been going pretty well. I feel my grip and lower back getting stronger, so I'll run with it for now. Got some generic flat soled canvas shoes (how different could chucks be from any other canvas shoe? Its canvas...) and some magnesium carbonate chalk. Fucking awesome, my grip was amazing, Im hooked on the shit now. I though my shorter hands were going to be a limitation but I think the chalk will help me alot. Doesnt look like I did much but I hit some PR's and my lower back was on the fringe after that. Tried to pyramid down after the last PR but my back was getting spasmic so I listened to it and moved on.
Deadlifts
225x10...warmup
315x6...not to failure, but a working set
405x1 PR...felt pretty good
425x1......PR...felt pretty fuckin heavy
BW Pullups (pause at bottom)
10 PR
6
6
Did a set of BB rows, just 135x10, but my lower back was being a dick so I did some machine rows:
1x6
1x8
1x8
Wanted to stat and do some other shit but I need to get to bed at a reasonable time, have been on the go since 5 in the morning.
Tomorrow will be shoulders and maybe tricep work if Im feeling energetic.
Then leg day thursday!
Tblock1
New member
nice man! I cant wait to get my deadlift going again....500 here I come! Had a great defecit dead workout yesterday though, and I'm gonna deadlift again this week! 2x a week is sweet!
lweaver
New member
Was really in the mood to hit shoulders today despite some DOMS in my traps...lifts seemed weak at the beginning of the training session but then I got into the groove...
7/30
Seated BTB Press (rest periods ~90 secs)
95x15
115x12
135x7
135x7
Standing Smith Machine OHP (used it to do reps in slow motion, nice burn in my anterior delts)...used 1 minute rest periods
135x9
135x7
135x6
DB Shrugs (my grip was the limiting factor so Im going to keep working on these as more of a grip ex....damn short fingers!)
120x10
120x8
120x7
Shrugs with Hammer Strength Hack Press (found this to be way better than the hammer strength shrug machine, though I had to press the weight from the floor, which was only about as high as a dimeplate, so it felt like some half hack squat, half deadlift bullshit...shitty idea for a hack squat or at least thats what I think it was meant for, but it worked great for heavy shrugging)
The machine itself felt like 45 pounds or so in addition to the added weight as follows...
90x20
180x15
270x10
360x7
360x7 These sets not only felt pretty heavy, but were hell to get off of the ground...the amount was just under my max deadlift except it was much lower...
Facepulls
100x25
100x20
100x17
100x15
Lateral Raise
30 lbs-->25-->20-->15-->10-->5
9-->5-->3-->5-->9-->5 then like a minutes rest haha
2-->4-->3-->5-->2-->3 then 2 mins rest
8-->6-->4-->3-->5-->2...burnout.
7/30
Seated BTB Press (rest periods ~90 secs)
95x15
115x12
135x7
135x7
Standing Smith Machine OHP (used it to do reps in slow motion, nice burn in my anterior delts)...used 1 minute rest periods
135x9
135x7
135x6
DB Shrugs (my grip was the limiting factor so Im going to keep working on these as more of a grip ex....damn short fingers!)
120x10
120x8
120x7
Shrugs with Hammer Strength Hack Press (found this to be way better than the hammer strength shrug machine, though I had to press the weight from the floor, which was only about as high as a dimeplate, so it felt like some half hack squat, half deadlift bullshit...shitty idea for a hack squat or at least thats what I think it was meant for, but it worked great for heavy shrugging)
The machine itself felt like 45 pounds or so in addition to the added weight as follows...
90x20
180x15
270x10
360x7
360x7 These sets not only felt pretty heavy, but were hell to get off of the ground...the amount was just under my max deadlift except it was much lower...
Facepulls
100x25
100x20
100x17
100x15
Lateral Raise
30 lbs-->25-->20-->15-->10-->5
9-->5-->3-->5-->9-->5 then like a minutes rest haha
2-->4-->3-->5-->2-->3 then 2 mins rest
8-->6-->4-->3-->5-->2...burnout.
