ME Press

Warm up:
Plate Swims with 5s

Overhead Press:
10 x 45, 5 x 135, 3 x 185, 2 x 225, 1 x 245, 2 x 275, 2 x 275, 2 x 260

Bench:
10 x 45, 5 x 135, 3 x 225, 1 x 315, 3 x 330, 3 x 315, 5 x 300, 10 x 275

Strict Standing Neutral Press (Static Log with Dumbbells):
10 x 50, 10 x 55, 8 x 60, 6 x 65

Aichs Press:
3 Sets 8 X Bar + Light Band

Shoulder Raises:
2 sets 10 x 20 (front and side)

Rotator Cuff Rotation and Press:
2 Sets 5 X 5

Overhead Plate Press:
5 X 90, Attempted 135 but stopped when something popped in my right bicep.


Well this workout started and ended horribly. I was feeling really good going in today, but I quickly ran into trouble with the overhead press. I was really fired up, but I lacked explosiveness on almost all of the reps. I don't know if I was overhyped and not making the press on account of technical errors or what, but it went shitty for the most part. I managed 2 sets of 2 x 275 but it should have been a lot easier than it was. I think maybe catching the press in an olympic style split stance may be something I'm just not used to and is causing me problems with firing my CNS efficiently. Hopefully this does not become a lasting trend.

I dropped down to 260 after the sets with 275 hoping to get in a few 4 rep sets but the first 2 reps went like shit so I racked it and said "Fuck it off to bench." Bench was perhaps the lone high point of my workout. I had originally planned on doing 3 x 325, 3 x 315, and 3 x 310 as the bulk of my bench work, but after my less than stunning performance in the overhead I decided to go a little heavier. I took very few warmup reps becuase I was feeling good and loose. My arch is getting a lot better on acount of doing some arch work with my foam roller and some PVC pipe for thoracic lumbar mobility. I easily smoked all the reps on Bench. I felt very fast and strong here and a lot of people in the gym, even Shinya, were asking me how I do so much and questions on technique.

Neutral Press went well too I suppose. I kept the weight a little out in front of me so it would feel more like the log. I think I now have a really good idea of just how much Lat and Ab involvement there is in the log press. I kept these all very strict so I could get a little more shoulder work and use this as my supplemental tricep work. I decided to try the Aichs Press or at least the way that I understand it. I put my light band under the top of the bench and grabbed it with my thumbs. Then I unracked the bar and tried to press it down as much as I could. I did this for 3 sets of 8 reps and it felt pretty good. I hope this will help teach me how to press in a lower groove because I've had problems with the bar coming too much back over my face at the top off the press.

I did my shoulder prehab work with no problems. I should have gone and done abs and called it a day. But I decided to do some overhead plate press because its a strongman type event. I do my set with 90 no problem. I get set to do 135 and squeeze too hard with my biceps because I popped something in my right bicep. I hope its nothing to serious. I immediately stopped for the day and went down to IPC to get an ice wrap. I kept that on for 25 minutes and took a hot shower, some ibuprofen, and rubbed some blue heat on it. I guess my girlfriend will have to rub it down for me later. I imagine she'll enjoy it anyway. Hopefully I can still squat tommorow, but I think deadlift may be out of the question. I'll skip my next pull workout and hopefully it will be good to press in 4-5 days. I guess I'll have to go light and be smart. You just have to make sure that You don't turn a small injury into a bigger one.