M95C19T6 Unilateral OHP 35x1x3

12 Jan 2017 M95C19T6

SHOULDER Day

I am a little dissatisfied with this workout. I think I need to program it better - possibly even change some of the training parameters. This week I have put in 102 reps of Dips with 12 of those being weighted. But I do not know if this is going to help my bench. The Unilateral OHP work was good, but the problem is the same as with Dips: is this enough? I have a feeling that I will need to throw in something more for bench.

I have considered doing something of an OHP Medley where I begin with say Weighted Dips for 3 sets going heavy and getting them out of the way and then focusing on Unilateral OHP followed by regular standing OHP and finishing the workout with some OHP Pin Presses. The issue is: this type of workout will get me really good as far as OHP strength goes. But will it boost my bench? I have a bodyweight OHP of 90 kgs+ (so a bit more than my BW if you want to be technical) but I can bench only 117,5 kgs (1.3x BW)... so I definitely need something more that will directly impact my bench and so far I am coming up with no ideas.

Front Squats:

125 kgs x 1 rep paused

Unilateral Overhead Press:

20 x 10

25 x 6

30 x 3

35 x 1 x 3 sets

30 x 3

25 x 6

20 x 10 x 2

Weighted Dips:

+20 x 6 x 2

BW x 15 x 2