ME Upper (OHP) - Suggestions from Lord Suston

[JOKER47]

Trying something new for ME upper(OHP) ala suggestions by Lord Suston


Warm-ups -
DB cleans - ~10lbs - 1x20, 1x15
Seated DB OHP (Palms facing) - 25lbs/hand - 2x12

Standing OHP (Strict) - 105lbs 3x8 (Up weight 10lbs next week.)

Clean and press - (I think I'll up the reps to 6 next week.)
1 clean, Push Press - 135lbs 2x4 - Focus is speed
1 clean, Jerk - 155lbs 2x4 - Focus is form

Face-Pulls - 4x10 - 30 secs between sets

CG press (index on smooth) - 135x8, 155x2x8

Tri pull-downs - 3x12 - 30 secs between sets, change grip width each set. (Tri's were totally fatigued after these.)


I plan to rotate between pulling from below shoulders and from above on face-pulls,
rotating 3/4 board press, CG press and JM press for heavy work on tri's,
and tates, DB extensions and pull-downs with high-reps and short rest periods to burn out my tri's.

Delts and tri's were shot. I had been doing low reps and singles for a few months, without much progress.
Thanks Lord Suston for the suggestions.


Thoughts always appreciated,
Joker

 

[Lord_Suston]

no problem bro, try overhead tricept move each time you do this routine. you can alternate from overhead Db ext (my favorite for locking out) and over head rope/band ext, for balance.

the weight look sgood, although for upper movement I like to only add 5lbs a weak when you start getting to heavy weight. also make sure you can hold it at clavicle level, this really put some major stress on the traps and delts

 

[JOKER47]

no problem bro, try overhead tricept move each time you do this routine. you can alternate from overhead Db ext (my favorite for locking out) and over head rope/band ext, for balance.

the weight look sgood, although for upper movement I like to only add 5lbs a weak when you start getting to heavy weight. also make sure you can hold it at clavicle level, this really put some major stress on the traps and delts

Good suggestions. Thanks.

One question though, what do you mean by "hold it at clavicle level"? Where else would I hold it before pressing, or between reps? (Assuming I don't bounce the bar off of myself each rep....)


Thanks,
Joker

 

[b fold the truth]

Looks pretty solid man. What day(s) are you doing lats on?

How many times a week are you doing triceps?

B True

 

[JOKER47]

Looks pretty solid man. What day(s) are you doing lats on?

How many times a week are you doing triceps?

B True

I've been working my lat's on DE Upper, and hitting tri's twice a week. On DE Upper and ME Upper.

I've generally been doing tri's with higher reps/short rest periods (3-5x10-12) on DE day, and heavy low reps (3-5x3-5) on ME day.

I tried something a little different this week with the 3x8 on CG press.



Joker

 

[b fold the truth]

I've been working my lat's on DE Upper, and hitting tri's twice a week. On DE Upper and ME Upper.

I've generally been doing tri's with higher reps/short rest periods (3-5x10-12) on DE day, and heavy low reps (3-5x3-5) on ME day.

I tried something a little different this week with the 3x8 on CG press.



Joker

Good plan!!!!

B True

 

[Lord_Suston]

well some peopl don't reset, they just get the bar to face level and dip their legs and shoot back up. this is good in contest to hammer out reps but I really think that if each rep you reset you get so much stronger

 

[Exodus]

I agree with LS on the reseting........... make your training as hard as possible, so that the contest day will be easier.

looking good joker, do you have a strongman contest coming up soon???

X

 

[JOKER47]

well some peopl don't reset, they just get the bar to face level and dip their legs and shoot back up. this is good in contest to hammer out reps but I really think that if each rep you reset you get so much stronger

Cool. I always do that already. Thanhks for clarifying it.

I agree with LS on the reseting........... make your training as hard as possible, so that the contest day will be easier.

looking good joker, do you have a strongman contest coming up soon???

X

No contests coming. I am not aware of any in the vicinity. S'ok though, I have plenty of work to do before another contest anyway.


Joker

 

[brian747478`]

you will do well though

 

[Lord_Suston]

you should find one, and compete, maybe another showdown in Kentucky

 

[JOKER47]

Thanks guys.

There aren't quite as many around here as there are down there. But there are more and more showing up. I actually only know of three that were in one of the 3 surrounding states this year. (Washington, Oregon and Idaho.)

I probably won't be able to swing another trip for this year. (B-Days, X-Mas, etc...) But I know I am planning for a trip next year for sure. If not for Bluegrass 2004, then a training day somewhere over that way.


Joker

 

[Lord_Suston]

got a place to stay if you ever need

 

[JOKER47]

got a place to stay if you ever need

You got it, bro.


Joker

 

[b fold the truth]

But I know I am planning for a trip next year for sure. If not for Bluegrass 2004, then a training day somewhere over that way.


Joker

Cyprus Training Day???

B True

 

[JOKER47]

Cyprus Training Day???

B True

Ummmm...Let me check on the round-trip costs on that......

Sure would be a blast though......You know I'd do it if I could swing it.....



Joker