Press Wednesday: Almost Back to Form

I AM hitting a wall with my strict overhead presses. It’s actually a good sign as it’s the same wall. I feel about as strong in the press as I was before the injury… that set of 95 kilos for six isn’t my best at that weight but it’s close enough. And the single of 105 after it wPTC clinic 150725as really, really slow. But I locked it out. If everything feels good I’ll test my max on the log this weekend and begin a new (probably more periodisation) program in due course.

Bench is feeling better. Tonight I performed my heaviest set in months. Nothing remotely heavy. I’m really just hoping I can get back up to 150 kilos or thereabouts… a new PR in April is really not on the cards I don’t think.


Cardio: Assault bike 5 minutes  DB S/Set rotators & supine curls: 4 kgs x 2 x 10

Axle OHP (strict):
25 kgs x 8
45 kgs x 5
65 kgs x 3
80 kgs x 1
95 kgs x 6
105 kgs x 1

Bench press:
20 kgs x 10
60 kgs x 10
80 kgs x 10

EZ bar curls:
30 kgs x 10
40 kgs x 10
45 kgs x 8

DB front raise static holds:
Left & Right
7.5 kgs x 45 seconds each

1-arm triceps pushdowns:
Left plate 9 x 13, 12, 6
Right plate 9 x 15, 15, 9