Week 1 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
I hadn't done strict standing overhead press in a long time, and I did my first week of light 3x8 (7ish RPE) OHP - It was humbling haha. I used to be able to do reps with 225lbs, and in order to keep it light I had to use 115lbs this first week. Positive news is that it's an obvious glaring weakness that should help my bench along as I improve it. I think at a certain level of OHP strength it's a point of diminishing returns when it comes to bench (at least that's what I've observed with some really strong pressers), but with how weak mine is right now? It should make a big difference...
Today's Training:
This is the first week back deadlifting, and I'm following suit with my other lifts for the week, using 3x8 with RPE of about 7 (so staying light for week 1).
Warm-Up:
*500 meters on rower
*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A. Standing Overhead Press 3x8 w/ 115lbs
A2* 3x5 of Med Ball Throws in between warm-up sets
A3* 3x10 of band pull aparts between warm-up sets
B. Weighted Chin Ups w/ 53lb Kettlebell - 4x6
C. Dumbbell Bench (very slow tempo for burn) - 3x12 w/ 70lb dumbbells
D. Cable Tricep Pushdowns - Ladder (10 reps at a time) from 20lbs to 60lbs then back down.
E. Supinated Bicep Curls - 3x10
Conditioning:
*Had to run and get ready for our trip with the Women's Lifting Group to OSU for the weekend, so had to nix conditioning for this day.
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