Two questions:
Yes. You can do them with minor assistance via band or even using your hands if needed.
Its an OHP that keeps tension on the delts the entire time.
Normal form OHP has little to no tension on the muscle at the top… it’s mostly triceps.
Alternatively, you can do something like a fly press…
Think of the ROM of an DB OHP
Think of the ROM of a DB Fly
Now combine them for a harder version of OHP.
Right on! I’ll stick with it for now. I’ll give a good few months and reassess.
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x35lbs
Set 2 - 20x40lbs
Set 3 - 20x45lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x150 s21
Set 2 - 20x160 s21
Set 3 - 20x170 s21 (with straps) maybe start at 180 next time?
Underhand Cable Row (12-20)
Set 1 - 20x120 s21
Set 2 - 20x130 s21
Set 3 - 28x140 f29 (start at 160)
Sitting Chest Supported Cable Row (12-20)
Set 1 - 10x130lbs f11
Set 2 - 15x110 f16
Set 3 - 20x90 s21 (bump to 100)
Lat Prayer (12-20)
Set 1 - 20x90 f21
Set 2 - 20x90 f21 (start with 100 next time)
Hammer Cable Curl (12-20)
Set 1 - 20x40 f21
Set 2 - 18x30 f19
Set 3 - 12x30 f13
DB curl (Rest Pause 20-30)
Set 1 - 12x25lbs
Set 2 - 7x25lbs
Set 3 - 5x25lbs
@Andrewgen_Receptors Is this supposed to be the same DB weight all the way through the three sets?
Nordic Curls (2xFail)
Set 1 - 12xBW need a knee pad
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 20x200
Set 2 - 20x200
Set 3 - 20x200
Set 4 - 20x200
Yes.
When you get up to 30 total reps, add 2.5 - 5lbs and repeat the process. Your reps will drop, just go back to beating the logbook.
The point of this is to help with learning what Failure feels like. At some point, it’d be worthwhile to switch all sets to be like this (except squats and deadlifts).
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12
Set 2 - 8x240 f9
Set 3 - 7x200 f8
Cable Flys (12-20) - lower weight and try better form
Set 1 - 20x60lbs s21 (maximizing stretch)
Set 2 - 15x50lbs f16
Set 3 - 20x50lbs s21
DB Bench (12-20)
Set 1 -16x50s f17
Set 2 - 9x50s f10 (maybe less rest between sets?)
Set 3 - 11x50s f12
OHP - Ahrens aggravated my inner elbow (6-12)
Set 1 - 8x160 f9
Set 2 - 8x140 f9
Set 3 - 12x100 f13
DB Lateral Raises (6-12)
Set 1 - 12x15 f13
Set 2 - 12x15 f13
Set 3 - 13x15 f14
Tricep Pushdown (12-20)
Set 1 - 18x150 f19
Set 2 - 16x130 f17
Set 3 - 17x110 f21
DB Tricep Extension (12-20) overhead
Set 1 - 16x120 f14
Set 2 - 15x110 f16
Set 3 - 23x100 f19
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x380
Set 4 - 12x380
Calf Raises (12-20) - stand on bench
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Set 4 - 25x200
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x40lbs
Set 2 - 20x45lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x170 s21 (190 next time)
Set 2 - 20x170 s21
Set 3 - 20x170 s21
Underhand Cable Row (12-20)
Set 1 - 20x160 s21 (increase weight and sit on bench and brace feet next time)
Set 2 - 20x160 s21
Set 3 - 19x160 f20
Sitting Chest Supported Cable Row (12-20)
Set 1 - 14x120lbs f15
Set 2 - 16x110 f17
Set 3 - 13x100 s21
Lat Prayer (12-20)
Set 1 - 20x100 s21
Set 2 - 14x100 f15
Hammer Cable Curl (12-20)
Set 1 - 20x40 f21
Set 2 - 15x30 f19
Set 3 - 10x30 f11
DB curl (Rest Pause 20-30)
Set 1 - 12x25lbs
Set 2 - 5x25lbs
Set 3 - 7x25lbs
Nordic Curls (2xFail)
Set 1 - 15xBW
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Push
Incline Cable Bench (6-12)
Set 1 - 10x280 f12
Set 2 - 8x240 f9
Set 3 - 8x200 f9
Cable Flys (12-20) -
Set 1 - 20x40lbs s21 (maximizing stretch and pinch)
Set 2 - 20x40lbs s21 (much better, I really feel the muscle fatigue under less weight with better RoM)
Set 3 - 20x40lbs s21
DB Bench (12-20)
Set 1 -19x50s f20
Set 2 - 11x50s f12
Set 3 - 10x50s f11
OHP (6-12)
Set 1 - 11x160 f12
Set 2 - 9x140 f10
Set 3 - 9x120 f10
DB Lateral Raises (6-12)
Set 1 - 20x15 f21
Set 2 - 14x15 f15
Set 3 - 12x15 f13
Tricep Pushdown (12-20)
Set 1 - 20x150 f21
Set 2 - 15x130 f16
Set 3 - 15x110 f16
DB Tricep Extension (12-20) overhead
Set 1 - 15x120 f16
Set 2 - 16x110 f17
Set 3 - 16x110 f17
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x380
Set 4 - 12x380
Calf Raises (12-20) - stand on bench
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Set 4 - 25x200
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x45lbs
Set 2 - 20x45lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x190 s21
Set 2 - 20x190s21
Set 3 - 20x190 s21
Underhand Cable Row (12-20)
Set 1 - 20x180 s21
Set 2 - 20x180 s21
Set 3 - 20x180 s20
Sitting Chest Supported Cable Row (12-20)
Set 1 - 16x120lbs f17
Set 2 - 15x110 f16
Set 3 - 12x100 f13
Lat Prayer (12-20)
Set 1 - 17x110 f18
Set 2 - 13x100 f14
Hammer Cable Curl (12-20)
Set 1 - 21x40 f22
Set 2 - 15x30 f16
Set 3 - 14x30 f15
DB curl (Rest Pause 20-30)
Set 1 - 15x25lbs
Set 2 - 6x25lbs
Set 3 - 7x25lbs
Nordic Curls (2xFail)
Set 1 - 15xBW
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Yesterday and Today
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12 up 1
Set 2 - 9x240 f10 up 1
Set 3 - 10x200 f11 up 2
Cable Flys (12-20) -
Set 1 - 20x40lbs s21 (maximizing stretch and pinch)
Set 2 - 20x40lbs s21 (much better, I really feel the muscle fatigue under less weight with better RoM)
Set 3 - 20x40lbs s21
DB Bench (12-20)
Set 1 -17x50s f18 down 2
Set 2 - 10x50s f11 down 1
Set 3 - 15x50s f16 up 5
OHP (6-12)
Set 1 - 10x160 f11 down 1
Set 2 - 12x140 f13 up 3
Set 3 - 10x120 f11 up 1
DB Lateral Raises (6-12)
Set 1 - 16x20 f17 up 5lbs
Set 2 - 15x20 f16
Set 3 - 12x20 f13
Tricep Pushdown (12-20)
Set 1 - 17x150 f18 down 3
Set 2 - 14x130 f15 down 1
Set 3 - 14x110 f15 down 1
DB Tricep Extension (12-20) overhead
Set 1 - 10x120 f11 down 5
Set 2 - 16x110 f17
Set 3 - 16x110 f17
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x380
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x45lbs
Set 2 - 20x45lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x200 s21 up 20lbs
Set 2 - 20x200s21
Set 3 - 32x200 f33
Underhand Cable Row (12-20)
Set 1 - 20x200 s21 up 20lbs
Set 2 - 20x200 s21
Set 3 - 20x200 s20
Sitting Chest Supported Cable Row (12-20)
Set 1 - 18x120lbs f19 up 2
Set 2 - 19x110 f20 up 4
Lat Prayer (12-20)
Set 1 - 13x110 f14 slower and more controlled down 4
Set 2 - 15x100 f16 up 2
Hammer Cable Curl (12-20)
Set 1 - 22x40 f23 up 1
Set 2 - 17x30 f18 up 2
Set 3 - 19x30 f20 up 5
DB curl (Rest Pause 20-30)
Set 1 - 16x25lbs up 1
Set 2 - 6x25lbs
Set 3 - 7x25lbs
Nordic Curls (2xFail)
Set 1 - 15xBW
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12 same
Set 2 - 9x240 f10 same
Set 3 - 8x200 f9 down 2
Cable Flys (12-20) -
Set 1 - 20x40lbs s21
Set 2 - 20x40lbs s21
Set 3 - 20x40lbs s21
DB Bench (12-20)
Set 1 -17x50s f18 same
Set 2 - 12x50s f13 up 2
Set 3 - 10x50s f11 down 5
OHP (6-12)
Set 1 - 8x160 f9 down 2
Set 2 - 8x140 f9 down 4
Set 3 - 10x120 f11 same
DB Lateral Raises (6-12)
Set 1 - 15x20 f16 down 1
Set 2 - 15x20 f16 same
Set 3 - 16x20 f17 up 4
Tricep Pushdown (12-20)
Set 1 - 12x150 f13 down 5
Set 2 - 15x120 f16 down 10 lbs
Set 3 - 17x110 f18 up 3
DB Tricep Extension (12-20) overhead
Set 1 - 15x120 f16 up 5
Set 2 - 20x110 f21 up 4
Set 3 - 21x110 f22 up 5
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x400
Calf Raises (12-20) - stand on bench
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x45lbs
Set 2 - 20x50lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x200 s21 slower eccentric
Set 2 - 20x200s21
Set 3 - 33x200 f34
Underhand Cable Row (12-20)
Set 1 - 20x200 s21 up 20lbs
Set 2 - 20x200 s21
Set 3 - 20x200 s21
Sitting Chest Supported Cable Row (12-20)
Set 1 - 18x120lbs f19 same
Set 2 - 23x110 f24 up 4
Set 3 - 23x100 f24
Lat Prayer (12-20)
Set 1 - 15x110 f16 up 2
Set 2 - 14x100 f15 down 1
Hammer Cable Curl (12-20)
Set 1 - 24x40 f25 up 2
Set 2 - 22x30 f23 up 5
Set 3 - 23x30 f24 up 4
DB curl (Rest Pause 20-30)
Set 1 - 17x25lbs up 1
Set 2 - 6x25lbs same
Set 3 - 8x25lbs up 1
Nordic Curls (2xFail)
Set 1 - 15xBW
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12 same
Set 2 - 9x240 f10 same
Set 3 - 10x200 f11 up 2
Cable Flys (12-20) -
Set 1 - 20x40lbs s21
Set 2 - 20x40lbs s21
Set 3 - 20x40lbs s21
DB Bench (12-20)
Set 1 -20x50s f21 up 3
Set 2 - 17x50s f18 up 5
Set 3 - 14x50s f15 up 4
OHP (6-12)
Set 1 - 13x160 f14 up 5
Set 2 - 10x140 f11 up 2
Set 3 - 12x120 f11 up 2
DB Lateral Raises (6-12)
Set 1 - 20x20 f21 up 5
Set 2 - 16x20 f17 up 1
Set 3 - 16x20 f17 same
Tricep Pushdown (12-20)
Set 1 - 15x150 f16 up 3
Set 2 - 18x120 f19 up 3
Set 3 - 23x110 f24 up 6
Tricep Extension (12-20) overhead
Set 1 - 20x120 f21 up 5
Set 2 - 25x110 f26 up 5
Set 3 - 23x110 f24 up 2
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x400
Set 4 - 12x400
Calf Raises (12-20) - stand on bench
Set 1 - 25x200
Set 2 - 25x200
Set 3 - 25x200
Set 4 - 25x200
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 25x200 s26 up 5
Set 2 - 20x200s21
Set 3 - 30x200 f31 down 3
Underhand Cable Row (12-20)
Set 1 - 20x150 s21 less weight, slower eccentric, more control
Set 2 - 20x150 s21
Set 3 - 30x150 s21
Sitting Chest Supported Cable Row (12-20)
Set 1 - 21x120lbs f22 up 3
Set 2 - 25x110 f26 up 2
Set 3 - 25x100 f26 up 2
Lat Prayer (12-20)
Set 1 - 18x110 f19 up 3
Set 2 - 17x100 f18 up 3
Hammer Cable Curl (12-20)
Set 1 - 17x50 f18 up 10 lbs
Set 2 - 17x40 f18 up 10 lbs
Set 3 - 18x30 f19
DB curl (Rest Pause 20-30)
Set 1 - 15x25lbs down 2
Set 2 - 7x25lbs up 1
Set 3 - 8x25lbs same
Nordic Curls (2xFail)
Set 1 - 15xBW I’m increasing my angle slowly making each rep harder.
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 30x200
Set 2 - 30x200
Set 3 - 30x200
Yesterday and today:
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12 same
Set 2 - 11x240 f12 up 2
Set 3 - 10x200 f11 same
Cable Flys (12-20)
Set 1 - 20x50lbs s21 up 10 lbs.
Set 2 - 20x40lbs s21
Set 3 - 20x40lbs s21
DB Bench (12-20)
Set 1 -19x50s f20 down 1
Set 2 - 17x50s f18 same
Set 3 - 16x50s f15 up 2
OHP (6-12) - didn’t count the initial raise
Set 1 - 11x160 f12 down 2
Set 2 - 10x140 f11 same
Set 3 - 9x120 f10 down 3
DB Lateral Raises (6-12)
Set 1 - 15x25 f16 up 5 lbs
Set 2 - 14x25f15
Set 3 - 17x25 f8
Tricep Pushdown (12-20)
Set 1 - 10x150 f11 down 5 (maybe 140 is better?)
Set 2 - 23x120 f24 up 5
Set 3 - 21x110 f22 down 2
Tricep Extension (12-20) overhead
Set 1 - 16x130 f17 up 10 lbs.
Set 2 - 16x120 f17 up 10 lbs.
Set 3 - 26x110 f27 up 3
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400
Calf Raises (12-20) - stand on bench
Set 1 - 30x200
Set 2 - 30x200
Set 3 - 30x200
Set 4 - 30x200
Pull
Single Leg Stiff Legged DL DBs (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Set 3 - 20x50lbs
Narrow Grip Lat Pull Downs (12-20)
Set 1 - 20x200 s21 using a different posture trying to isolate back better
Set 2 - 20x200s21
Set 3 - 20x200 s21
Underhand Cable Row (12-20)
Set 1 - 20x160 s21
Set 2 - 20x160 s21
Set 3 - 30x160 s31
Sitting Chest Supported Cable Row (12-20)
Set 1 - 18x130lbs f19 up 10 lbs
Set 2 - 19x120 f20
Set 3 - 20x110 f21
Lat Prayer (12-20)
Set 1 - 20x110 f21 up 2
Set 2 - 19x100 f20 up 2
Hammer Cable Curl (12-20)
Set 1 - 20x50 f21 up 3
Set 2 - 20x40 f21 up
Set 3 - 13x40 f14 up 10lbs
DB curl (Rest Pause 20-30)
Set 1 - 18x25lbs up 3
Set 2 - 6x25lbs down 1
Set 3 - 8x25lbs same
Nordic Curls (2xFail)
Set 1 - 15xBW
Set 2 - 15xBW
Calf Raises (12-20)
Set 1 - 30x200
Set 2 - 30x200
Set 3 - 30x200
Push
Incline Cable Bench (6-12)
Set 1 - 11x280 f12 same
Set 2 - 10x240 f11 down 1
Set 3 - 12x200 f12 up 2
Cable Flys (12-20)
Set 1 - 20x50lbs s21
Set 2 - 20x50lbs s21 up 10lbs
Set 3 - 20x50lbs s21 up 10lbs
DB Bench (12-20)
Set 1 -17x50s f18 down 2
Set 2 - 15x50s f16 down2
Set 3 - 16x50s f15 same
OHP (6-12) - didn’t count the initial raise
Set 1 - 11x160 f12 same
Set 2 - 9x140 f11 down 1
Set 3 - 11x120 f12 up 2
DB Lateral Raises (6-12)
Set 1 - 15x25 f16 same
Set 2 - 15x25 f16
Set 3 - 17x25 f18 same
Tricep Pushdown (12-20)
Set 1 - 18x140 f19
Set 2 - 20x120 f24 down3
Set 3 - 21x110 f22 same
Tricep Extension (12-20) overhead
Set 1 - 18x130 f19
Set 2 - 14x120 f15 down 2
Set 3 - 20x110 f21 down 6
Squat (6-12)
Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400
Calf Raises (12-20) - stand on bench
Set 1 - 30x200
Set 2 - 30x200
Set 3 - 30x200
Set 4 - 30x200