Today was the the 3rd week of ramping up the weight on strict overhead press. I did a double with 215 then dropped down and did sets of 8 with 165. I've noticed on the heavier sets of OHP I'm shifting away from my left shoulder (the one that typically bothers me on bench). So for the sake of not taking steps backwards I'm going to use incline bench as my main movement on my secondary upper day and do OHP for lower percentage reps. I also neglected to set the pins or grab a spotter for my reps on incline bench, because as Murph and I would say.. "safety is for pussies" (kidding, this was stupid). This was all followed by some more shoulder, back, and tricep/bicep volume. Enjoy..
A. Wide Grip Lat Pulldown - 3x12
B. Reverse Grip Lat Pulldown - 3x10
C. Standing Overhead Press
[youtube=https://www.youtube.com/watch?v=waTaOjzErNQ]
215x2
165x8 for 2 sets
D1. Moderate Close Grip Incline Bench
[youtube=https://www.youtube.com/watch?v=QjoExBF4fNA]
Sets of 8 up to 225lbs
Drop to 185lbs for 2 more sets of 8
D2. Wide Grip Chins - 5x12
E1. Front/Side Dumbbell Shoulder Raises - 3x15 each direction
E2. Dumbbell Shrugs - 3x20
F1. Incline Rolling Dumbbell Tricep Extensions - 4x25
F2. Dumbbell Hammer Curls - 4x25
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