I decided to do an advanced overhead press workout, instead of the regular bench press session today, in light of the competition next Saturday. This is 3 x 3 day. I was away yesterday, so I couldn't work out.
Warm up sets
45 x 15
95 x 5
120 x 5
145 x 3
Working sets
190 x 3
205 x 3
215 x 3
I worked on the push press some more. Today, I didn't have it in me to go harder, so this is what it looked like:
225 x 2
230 x 1
235 x 1
220 x 2 x 2
Assistance work was 60% of the training max --> 145 lbs for 5 x 10
Hang cleans 145 x 3, 155 x 2, 165 x 2, 175 x 2 (the last one went up, but was like a twisted pretzel, looking absolutely retarded, lol).
I did one set of hammer curls for 10 reps with 50 lbs dumbbells, but stopped there, as I am going to attempt to do some tire flips tonight, and will need some energy for that.
PS -- I was finally able to get some tire flips in. I was very tired going into these, having driven for 10 hours on a major multi-lane highway the day before. I used the 660 lbs tire, and while I originally planned to do 10 consecutive reps, I just didn't have the steam to go with that plan tonight, so I broke it up like this:
2 x 5 flips
5 x 3 flips = 25 total flips
It had been a couple of weeks since the last flip session, and things seemed rusty at first, but for the last sets, the form came back and the tire was nice and controlled. Man, I am tired! I'm going to sleep in tomorrow!
Stay tuned for squats tomorrow, dear readers :)
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