M96C15T3 Unilateral Overhead Press 37,5 kgs x 4 reps

04 Sep 2017 M96C15T3  

OVERHEAD PRESS Assistance

Despite killing arms yesterday I am happy with the way Uni OHP’s went down. On the 3^rd / 4^th rep with 37,5 kgs I did lose my footing and that threw me off a bit. I probably need to take a wider stance. I am going to progress by adding to the rest-paused reps for as long as I can. I am also going to reduce the weight on DB Rows because with 65 kgs and thereabouts it ceases to be about the pump / muscle and I don’t want that. My deadlifts are heavy enough where I don’t need to do “heavy” rows and I can focus on packing my upper back.

Giant Sets

Unilateral Overhead Press:

22,5 kgs x 10 reps

27,5 x 7

32,5 x 5

35 x 4

37,5 x 4 PR + 1

30 x 6

20 x 10 x 2 sets

V = 57 (+2)

DB Rows:

30 x 10

35 x 7

45 x 5

55 x 4

65 x 4 + 1

35 x 6

25 x 10 x 2

V = 57 (+2)

Rolling Thunder:

60 x 2 seconds

57,5 x 2

55 x 2

55 x 4

52,5 x 5

50 x 5

V = 20s