DE Press

Incline Bench:
10 x 45, 5 x 135, 2 x 185, 3 sets 5 x 225

Static Standing OHP (w/ mini bands):
3 sets 5 x 135

Explosive OHP:
5 x 135, 2 x 185, 7 x 225

Standing Hammer Curl and Press:
5 x 50, 2 sets 5 x 55

Neutral Dumbbell Incline:
12 x 60, 10 x 65, 8 x 70

Incline lateral shoulder raise:
3 sets 10 x 15

Standing Nuetral Grip Front Shoulder raise:
2 sets 10 x 25

Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200

Zottman Curls:
12 x 20, 12 x 25, 12 x 30

Spiders:
30 x 45, 44 x 65, 60 x 85

Hanging Knee Raise:
3 sets 10 x bodyweight

This workout was a big change for me. I am starting to feel close to 100% with my right bicep so I am getting back into OHP and dumbbell work. I did some incline today and I know for a fact that I need to work hard on this. I have almost no power on my incline. I did sets of 5 with 225 and even though I didn't struggle, they certainly weren't easy. I can throw 225 around on flat bench like bitch weight. I can do 25 reps with it, but I'm sure I can't do more than 8 or 9 on incline. This tells me that my upper pecs are small, weak, and imbalanced which could be setting me up for an injury. In fact last November I had a bad strain in my left upper pec that kept me from benching for 2 weeks. I think I am going to base the core of my upper body work around incline for the next 4-5 weeks because my wrists aren't feeling quite up to a lot of OHP volume. I did try a set of 225 to failure going explosive with the overhead but I couldn't get the 8th rep. I have done 10 before, but its been a while since I have done a lot of straight bar OHP. I am going to take it slow and do whatever I can to make my upper chest and shoulders strong. I did some incline lateral raises today and found these to be excellent for hitting the lateral and rear heads of the deltoids. They are very tough and you have to use a lighter weight. You also have to make sure that the front of the weight is lower so it hits more on the middle and rear heads. I did spiders again and they are awesome. I did them lighter for more reps and my forearms got jacked. I have been working a lot more forearms lately and I am really starting to see a difference. Today's workout was tough and felt different but in a very good way. I think I could stand to do a lot more of this dumbbell stuff and definitely more incline and OHP with bands.