ME Upper

[JOKER47]

I'm still nursing what appears to be a slightly pulled hamstring,
so I skipped push/jerk presses to give it some more rest. Still had a good day, though.


Warm up -
Rotators - DB cleans - 1x20, 1x10
Windmills - 10lbs plate, 10 swings per arm

Strict standing OHP - 5lbs more than last week.
110lbsx3x8, 110x1x5
I added the extra set due to no push/jerk pressing today.

Seated OHP rack lockouts (No back support) - Starting point upper arms parallel to the floor.
135x3
155x3
165x2
170x1
135x2x5

Face-Pulls - Pulling from below shoulder level
4x15 - w/Light bands (Purple)

CG Press - Index on smooth
135x5
155x5
165x5

Tri's were pretty fatigued by this point.

First time doing the rack lockouts. I really liked tham, and they blasted my tri's. Going to work these into my regular rotation.

No events. Didn't want to aggrevate the hamstring.


Comments are always welcome,
Joker

 

[NWinters]

thats the way i do my CG's Index on the smooth!!!! Very nice!, I bet your tris will be aching for 3 days!!!

 

[kingc_79]

nice workout man...how long have ya been doin the ohp lockouts? do ya like them?

 

[JOKER47]

nice workout man...how long have ya been doin the ohp lockouts? do ya like them?

Today was the first time doing them. I really like them. Great for the tri's and core. I am going to work them into my regular rotation now.



Joker

 

[JOKER47]

thats the way i do my CG's Index on the smooth!!!! Very nice!, I bet your tris will be aching for 3 days!!!

They're still pretty pumped, and that was almost 6 hours ago.



Joker

 

[PolishHammer1977]

nice job man. when you perform your close grips do you use the same set up technique as flat bench?

also

doyouhave acess to apool? i think hydrotherapy would be excellent forthe hammie. Light to moderate massage as well.

 

[Lord_Suston]

I would use ICYhot

Nice workout, where did you bring the bar to? hopefully clavicles...
CG is great I did them today and did reverse bench with light weight as well

 

[JOKER47]

nice job man. when you perform your close grips do you use the same set up technique as flat bench?

also

doyouhave acess to apool? i think hydrotherapy would be excellent forthe hammie. Light to moderate massage as well.

For my CG presses, the only difference between my bench set up and my CG set up, is that I don't utilize leg drive. Other than that, it is the same.


No, no pool. I have tried to massage it, but can't seem to find how to hit it right. Light stretching and keeping it warm with a neoprene sleeve has been helping quite a bit.

You think ice hot would help, too?


Joker

 

[PolishHammer1977]

Sure

I make a regular application of icy hot whenever anything hurts real bad.

Smelly though lol

 

[JOKER47]

I would use ICYhot

Nice workout, where did you bring the bar to? hopefully clavicles...
CG is great I did them today and did reverse bench with light weight as well

Gonna hit the icy hot later this evening if it tightens up on me again. Thanks for the input, guys.


I bring the bar down as far as I can each rep. It doesn't quite touch my clavicles, but it's close. I also pause very briefly to help eliminate any possibility of "bouncing".

I'll get a video of them next week. As soon as my website completely propogates through the web.

Joker

 

[Zander1983]

Clavicles is the only way to go with full OHPs.

I did lockouts for the first time yesterday too, working my weak points. I thought they were great. I did them standing though, because that's how I OHP afterall. I don't like seated pressing. My core is much stronger when I'm on my feet. To get the bar going I used a small amount of drive, but nothing significant.

 

[Lord_Suston]

still have to add overhead db ext, great for pressing lockouts

 

[JOKER47]

still have to add overhead db ext, great for pressing lockouts

I added those in at high reps/low weight on my DE Upper day. I did them this week. They definately killed my tri's.

They are in my weekly rotation now for DE Upper.


One question, I did them with one hand behind my head. Is that the way you were expecting?


Joker

 

[Lord_Suston]

nope both hand and remember to lock out smoothly not fast

 

[JOKER47]

nope both hand and remember to lock out smoothly not fast

Got it. I'll make the change for next week. Thanks.



Joker

 

[thebrute]

great workout. i've been using bengay and some ice to heal up my shoulder. oh and the occasional ibuprofen as well. tb