DE Upper 9/18

[Zander1983]

Speed Bench
143 x 3 x 8 sets

Speed OHP
100 x 3 x 4 sets

Standing Overhead Lockouts (from eye level)
176 x 1
193 x 1
204 x 1
215 x 1
226 x Miss (moved 2-3 inches)

Pullups
BW x 5 x 2 sets

Hang Snatch
110 x 5 x 2 sets

Static Hold
220 x 30 seconds

Plate Raise
45 x 10

Bye-byes
11 x 10 x 2 sets

That was a nice workout.

My speed on the bench needs a lot of improvement. Overheads were much more explosive though. Both at 50% of last tested 1RMs.

The lockouts were fun. It was cool to have all that weight overhead. It got me thinking my OHP might be around 215 rather than 200...

I threw the pullups in because my back and lats in particular need extra work. The hang snatches were awesome. I was stomping down on the ground nice and hard. Very explosive.

 

[NWinters]

very good

 

[PolishHammer1977]

nice man.

How'd you like the speed OHP?

 

[revexrevex]

excellent workout man

 

[Exodus]

ahhh.......... i have converted another into the ways of speed ohp........lol

just kidding. how do you like them>???

X

 

[thebrute]

keep up the work brotha!! your gettin strong again!! tb

 

[Lord_Suston]

Solid bro, having a lot of weight overhead is daunting at first then it becomes addicting

 

[kingc_79]

nice workout man..i might have to try those lockouts...sounds fun...by the way...ur back in the avatar is lookin a lot bigger.keep up the hard work

 

[Zander1983]

Speed OHP was great. I think it felt so fast because of the leg drive. My bench lacked the same explosiveness.

king, yeah, its looking bigger. I'm also a hell of a lot fatter!

 

[kingc_79]

Speed OHP was great. I think it felt so fast because of the leg drive. My bench lacked the same explosiveness.

king, yeah, its looking bigger. I'm also a hell of a lot fatter!

yea...me too

 

[Lord_Suston]

get use to the speed and it will have a carry over to most pressing movements. Look thick BTW

 

[Zander1983]

Look thick BTW

Thanks bro. Got a long way to catch you though!

 

[Lord_Suston]

what's the weight at Zander

 

[Zander1983]

188 yesterday, 5'8.

 

[Lord_Suston]

13lbs Playa

 

[Zander1983]

Minus 3 inches makes it ~30-40 pounds though!

 

[Lord_Suston]

shit man I am 5'7" playa

 

[Zander1983]

Hammer, are those beers exaggerating the extent to which you've been playing down his height? lolol...

 

[WalkingBeast]

Aesome lifts Zander! Especially the overhead presses. Thats strong as hell. 226? Shit. Im thinking I should try these with everyone talking about them. Congrats bro, you just inspired me to try them next shoulder workout! Nice!

 

[Exodus]

Speed OHP was great. I think it felt so fast because of the leg drive. My bench lacked the same explosiveness.

king, yeah, its looking bigger. I'm also a hell of a lot fatter!

hmm................ i guess thats ok if you need work on your ohp form, but when i do speed presses, i do them strict pressing, no legs. i find that as a better carryover to ohp w/ leg drive.

but thats just me.

X

 

[Zander1983]

hmm................ i guess thats ok if you need work on your ohp form, but when i do speed presses, i do them strict pressing, no legs. i find that as a better carryover to ohp w/ leg drive.

but thats just me.

X

Thanks for the suggestion. I guess it makes more sense.