Monday, 24 October 2011

24 OCT 11 -- Overhead Press

The deload was good rest and now I am ready for some more fun.

Overhead press training max went up to 255 lbs and it's 3 x 5 day, the beginning of a new wave...I think?

Warm up sets

45 x 15
100 x 5
130 x 5
155 x 3

Working sets

165 x 5
190 x 5
215 x 4

Yep, 4 reps where the requisite number was 5 reps. I'll get back to this in a moment.

Push press

220 x 1
225 x 1
230 x 2
235 x 1

Assistance work

Military press 135 x 5 x 10
Chin ups BW x 12, 45 lbs x 3, 50 x 3, 55 x 3
Dips BW x 20

That was a wrap. As per Wendler's advice, I'm sticking with just requisite assistance work.

Now, as for not meeting requisite number on my last working set, I have decided to calculate a new working max:

215 x 4 x 0.0333 + 215 = 243.64 or 245

245 x 90% =  220.5 or 220 lbs

So, next week, or next cycle, whichever comes first, I will use 220 lbs for my training max and do the 3 x 3 workout with that number.  To paraphrase Wendler, a step backwards and three forward. The extra reps will do me good anyways.  For some reason, I am having difficulty with the overhead, but as this program goes, start light and let things snowball as you go along. For the 3 x 3 workout, my last set will be 200 lbs or 90% of the new training max. I hope it's a good one!

By the way, here's an incredible melody from Gjallarhorn. I like Nordic folk music, and this one has an ethereal sound which really transports my mind. I've never been to any Scandinavian countries, but the forest and landscape scenery in this video and in others resembles parts of  northern Ontario.

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