M95C20T4 Overhead Press Medley

19 Jan 2017 M95C20T4

SHOULDER Day

I have an idea I am going to toy with for OHP. Today was an experiment day just to see how it felt. I'm going to do 3 variations of OHP going from most technical to pure brute strength. I know there are many other variations like Big Z Press, Push Press, etc that I can use but right now I am keeping it to the very basics. This OHP Medley is going to be similar to the 4 Squat Workout Eric Troy taught me back in 2008. The way I plan on playing with the OHP for the near future is:

Unilateral OHP - 4 sets x 8-12 reps

OHP - 3 sets x 3-7 reps

OHP Pin Press - 3 sets x 1-3 reps

The training parameters are flexible and there are many many ways I can play around with this to keep progress going. I can switch the rep ranges going from low reps to high reps at the end, vice versa, multiple sets, drop sets, cluster sets, etc. There are many options but this is how I am going to begin training this. This was a VERY enjoyable workout and I had a hella of a fun time pressing.

Dips:

BW x 15 reps x 3 sets

Unilateral OHP:

20 x 10

25 x 6

30 x 3

35 x 2 (1 on the left side)

Overhead Press:

65 x 5

75 x 3

85 x 1 x 2 @ Relative Max

OHP Pin Press:

75 x 2 x 2