27 Aug 2017
M96C14T3
OVERHEAD PRESS Assistance
Unilateral
Overhead Presses are coming along smoothly. The bulk of my work sets are in the
30+ kgs range so I am glad to be focusing on that. I did a triple with 37,5 kgs
for a PR and then I rest-paused it with a single which I am not counting
because I just wanted the confidence boost. Most of my assistance day workouts
have big supersets or alternate sets (it’s a superset with a break in-between
because this isn’t Crossfit). Today’s workout was no different. I supersetted /
alternate-setted Unilateral Overhead Presses, DB Rows and Grip work. That means
first I did 6 sets of Uni OHP, DB Rows and Rolling Thunder. Then I did 2 sets
of Uni OHP, DB Rows and Rope Pull-ups. The arm work was also done in triset /
superset format.
Unilateral Overhead Press:
22,5 kgs x
10 reps
27,5 x 7
32,5 x 5
35 x 4
37,5 x 3 PR
+ 1 bonus (not counted)
30 x 6
20 x 10 x 2
sets
V = 55 (+2)
DB Rows:
30 x 10
35 x 7
40 x 5
50 x 4
65 x 3
35 x 6
25 x 10 x 2
V = 55 (+2)
Rolling Thunder:
60 x 1
second
57,5 x 1 + 1
55 x 4
52,5 x 6
50 x 6 x 2
V = 25s
Rope Pull-ups:
BW x 5 x 2
Preacher Curls:
10 x 8 x 2
7,5 x 11 x 2
5 x 15 x 2
Tricep Skullcrushers:
25 x 12 x 5
Tricep Band Pressdowns:
No. 1 x 20 x
5
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