Put me overhead big press daddy
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Brb, getting in my Tarzan costume.
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20.05.
Spent all day renovating again prior to this workout. I VASTLY undererstimated how much work and time I would have to invest in this. Didn’t help my fatigue for sure.
1 deadlift (67.5%)
8 x 3 @ 142,5 kg
2 good morning off pins
1 x 20 @ 50 kg
3 back extension
30, 20 (glutes too fatigued to get 50 in 1. Should have rested a bit more after GMs)
4 db row
2 x 25 @ 32,5 kg
the dbs have a smooth plasti grip an I didn’t use chalk. Made the gripping very difficult.
3 plankes
3 x 1 min
Notes:
- first time over 3 plates in forever, wuhu!
- I know this is a weight that I have used in deloads before, so definitely nothing impressive but still: It felt crisp! Very fast movement (well for me, who only ever moves fast during an overhead press or with a yoke on his back)
- I really enjoyed the format of this block. High amount of sets and low reps. There was/ is a tnation member whom’s log I followed a long time ago (sadly his name slipped my memory). He didn’t do too much specific strength stuff besides deadlifts, some bench and a few squats here and there but hr had a monster pull! Which he trained basically only with singles, doubles and occasionally triples but an insane amount of sets. That is a pretty cool approach looking back.
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Sexy deads big fella.
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23.05.
1 hicks press
Up to
1 @ 120 kg
1 @ 130 kg
1 @ 140 kg - PR!
2 x 3 @ 120 kg
2 strict log press (clean once)
5 x 5 @ 76 kg - total volume PR
Me thinks this would even be a volume PR for strict barbell. Holy triceps gainzzz!
3 lat pull down
5 x 10
4 face pulls
5 x 15
5 triceps extensions
5 x 10
Notes:
- Okay the good news is I got it. But I’m not sure if I should be proud or disgusted with that hell of a grinder it took to get.
Bench/ triceps power is definitely up. I’ll try to either get this a lot smoother or maybe do a double when I’m refreshed in 2 weeks + hopefully have a handout and spot. I should not have gone for it as fatigued as I am but… I got better with discipline and listening to my body, I never said I was perfect!
Patent pending on the spotter system 3000. - I wonder if I could press 140 kg now with a normal grip/ full range. Or maybe 135 kg. We won’t know, don’t worry I won’t try.
- did the big Z thing of not looking forward again. I think I understood it way better today. Worked great, felt very stable.
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Disgusting.
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Exactly my thoughts.
I’ll still take it though!
Is hicks press just block press?
with an almost exaggerated close grip and a pause, but yes. Graham Hicks promoted it a while back as the main exercise to drive his overhead power.
But nowadays he says incline is where it’s at. I have used the Hicks press in the past with success to drive my ohp.
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Does not compute.
Is almost regular width for me.
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One thumb wide from the smooth part? That is surprising. For my arm length, that’s super close.
That’s my regular grip right there.
Close is first two fingers on the smooth
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Oh wow I guess I have been really off about that. Or I have way longer arms than you.
A lot (maybe most?) powerlifters I see, especially in lower weight classes, seem to prefer a wider grip.
It depends where you look.
The IPF brigade seem to favour as wide as is legal across all the classes. I don’t know why.
Lighter lifters do seem to go wider and I think that’s partly to reduce ROM. Some do very well with it, some don’t. I think the idea of reducing ROM is fine, but an even better way is to get thicker. I get it if you’re a heavy hitter in your class and can’t afford to get heavier, but a lot of lighter lifters don’t fit in that category.
I took Bradon Lilly’s advice and set my grip the same as for pushups. It helped heaps. Wide is fine if it works for you, but I’ve found closer gives me more power and stability.
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Ima benching at the grip width. Is relatively close but I like in many ways
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24.05.
Only living via naps. Gyms are reopening tomorrow in lower saxony. It’s gonna be interesting how work will impact me on top.
Stuff sucks and also things.
1 box squat (briefs + sleeves)
4 @ 155 kg
4 @ 165 kg
4 @ 175 kg
2 medley
3 sets of:
2 lanes farmer’s walk (turn on the spot, no drop!) @ 105 kg +
2 lanes sandbag @ 100 kg
Had to run, so no assistance. No big deal though.
Notes:
- can’t complain about squats. Weights didn’t feel heavy and I am finally pleased with my knee tracking again.
- medleys eat dick. Much CrossFit.
- didn’t get muvh done obv. but what I did was solid. Deload next.
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Good workout. Squats are looking nice.
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Good lifting man. Everything ok?
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Well no not really, but nothing new or particular as far as I can tell.
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U inspired me to hit some PBs on squat. Can’t let myself be beat
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