Overhead Press. Week 1 Cycle 1.

I've decided to replace the clean and jerk with the overhead press in the hopes that this will help push my bench progress along at a faster rate. The clean and jerk really works the triceps, but pretty much takes the shoulders out of the equation. Anyway, I ran smolov jr. for OHP concurrently with Smolov for squats to get my shoulders at least used to the movement. I ended up with an OHP max of 190lbs. Today's weight called for 160 and with a max of 190 I figured 6-7 reps is what I should be able to manage.  Yup.

Goals for today:




Assistance work:

  • 10 sets of clean to press @135lbs x 3 reps per set. supersetted with 10 sets of chin ups @ 5 reps per set.
  • Shrugs (haven't shrugged in over a year), I figure I should try and get some traps. 4 sets of 8 reps @ 70, 90, 100, 110 lb db's. 
  • Curls two sets of 8 reps with the 40s. Haha, I can't curl at all, it's pathetic. 

Video of final set below:

Bonus Video. The reverse clean and press. These are fun.

1 comment:

  1. The press is my favorite excersise, nice to see you taking it up.