Tuesday, July 24, 2012

5/3/1 OHP. 3+ Day.

How to not have twig arms, pls?

Another good pressing day. Today's final set called for 185lbs. Last cycle I did 180x9 (with none left in the tank, as I failed a 10th rep) and today I did 185x9 with 1 left in the tank. Wish I got it on video, but my bag fell in front of the camera. Oh well. I wanted to get something on video so I did a PR at 230lbs (some knee kick). I felt really strong today and did a ton of volume and got back into weighted chins as well. Again, pressing is responding well to the heavier singles and doubles after my main set (something that doesn't work for me with deads and squats).

Goals for today:

145x3
165x3
185x3+

Lifted:
145x3
165x3
185x9
--------
assistance pressing:

205x1
215x1
230x1 (on video)
215x1 (1 min rest for all sets after)
215x1
215x1
205x1
205x1
205x1
205x1
205x1
205x1
135x10 ( 135lb sets supersetted with +95lb weighted chins)
135x10
135x10
135x10
135x10
--------


Week 2 progress over last 6 cycles. I've been real patient with OHP and it's starting to pay off now. 

cycle1: 170x5 (bounced reps)
cycle2: 175x5 (bounced reps)
cycle3: 175x6 (deload to work on form/dead stop reps)
cycle4: 175x8
cycle5: 180x9
cycle6: 185x9


Video of 230 PR below w/ some knee kick (or am I actually using my hips & back properly?):


2 comments:

  1. Cool that you switch back to 531 again.
    Wich template do you follow from 531

    ReplyDelete
  2. Thats a nice olympic press, with hip kick.

    ReplyDelete