M95C22T4 Overhead Press Medey

01 Feb 2017 M95C22T4

SHOULDERS & SQUAT Training

Training talk! I'm fed up of squats lol... I have always shared a love-hate relationship with them and right now the counter is set on Level Hate! I went back and read some of my old training logs and wayyy back in the Summer of 2009 I had dropped all barbell squat variations for 3 months. I spent that time absolutely destroying my legs via Pistol Squats. In that single summer I went from not knowing how to perform one rep of a PSQ to nailing them for reps with 20 kgs added to me. This is back when Eric was hand-holding me one workout at a time and he had just formalized his Single Double Triple Progression protocol. So back then, all I did for "lower body" work is Deadlifts via SDT Progression and hell of a lot of Pistol Squats.

So what I am going to do next week is drop barbell squats and either do Bulgarian Split Squats (because I can try to go super heavy of those) or I will do some Pistol Squats. I will focus on this unilateral leg work for some time and if I get paranoid I will throw in some Front Squats at the end of this workout for maybe a single with 125 kgs 275 lbs just to keep form and technique in mind. I don't really need to do this because as long as all my other lifts stay the same I can throw front squats out for years and come back and hit my maxes in 2-3 sessions. I expect the unilateral leg work to get my legs stronger, in fact; and I also expect them to pack on some size. There is another tool that I plan on using judiciously: heavy barbell walkouts. I am going to do those at the end of this workout every week.

Front Squats:

125 kgs x 1 + 1 reps

125 x 1 + 1

Unilateral Overhead Press:

20 x 11

25 x 7

30 x 4

30 x 3

Overhead Press:

65 x 6

70 x 4

75 x 3

80 x 2

Overhead Pin Press:

75 x 3 x 2 sets

Bicep & Grip Stuff:

Rolling Thunder Intensity

Rope Pull-ups

Preacher Curls

Hammer Curls

Reverse Wrist Curls