Press specialist

[BarbellJunkie]

Hello all.

I'm a broken down ex-powerlifter. My hips are stuffed to the point where I can't squat and deadlift and I'm now waiting for a surgical solution.

I've done a bit of benching on and off over the last couple of years. I got up to a 147.5kg/325lb bench @90kg/198lb. I got pretty busy with life and to be honest a bit bored of benching. I ended up having a few months off, but now I've been back in the gym the last few weeks. My new motivation is to improve my press. It's always been pretty rubbish.

Goals:
Before the end of the year: BW press (probably around 85kg/187lb)
2017: 100kg/220lb

I'm running a modified Sheiko template that I used for benching. I can do trapbar work, so I throw that in to keep a pitiful amount of leg strength.

Sunday 13 November 2016

1 "Klokov" Press
40kg x 5
5 x 45kg x 5 (99lb)

2 Trapbar Deadlift (high heels)
5 x 140kg x 6 (308lb)

I wear my 5cm benching shoes while doing this to get a bit more quad work in.

3 CG Bench Press
80kg x 5
4 x 90kg x 5 (198lb)

4a Dip
3 x 10

4b Facepull
3 x 20

4c Decline DB Hammer Curl
3 x 30lb x 10

A bits and pieces day today (as all Sundays are for the most part). Back to regular pressing tomorrow.

[BarbellJunkie]

Thanks to mother nature's shaky fury, I have only had two hours sleep and get the day off work today.

I couldn't get back to sleep so headed down to the gym and helped pick up some of the plates which had been shook off the racks. No major damage though. I've got a bit on this weekend so this training day has been brought forward one day. That makes three days' training in a row. Not optimal, especially on two hours' sleep!

Monday 14 November 2016

1 Press
40kg x 5
47.5kg x 4
2 x 55kg x 3
5 x 62.5kg x 3 (138lb)

2 WG Pullup
5 x 7.5kg chain x 3

3 Press
5 x 58.5kg x 4 (129lb)

4 3-way DB Shoulder Raise
3 x 20lb x 10(x3)

1 set = 10 front raises, 10 side raises, 10 rear delt raises

5 DB Wrist Curl
5lb x a bunch

I strained my wrist the other week, so trying to strengthen things a bit more here.

I took some videos of my pressing for the first time ever. Lots to work on. I'll upload them later on for your comments.

[BarbellJunkie]

This is outside the apartment building where I used to live!

[BenM]

Are you in NZ at the moment? Hope everything is ok over there, if so. Terrible news that they've had another big one.

[BarbellJunkie]

Are you in NZ at the moment? Hope everything is ok over there, if so. Terrible news that they've had another big one.

Yeah my location on this was a bit dated (moved back a couple years ago now). Just worked out how to update it.

Lots of property damage but not many injuries in Wellington. We were lucky it was at night or people certainly would have been killed by falling debris.

[BenM]

Damn, glad you're ok. Just read 2 killed.

I have very fond memories of my trips over there, I know it can't be the same as folks who call it home but always feel it when these quakes hit.

[BarbellJunkie]

When it rains it pours, literally. The earthquake was promptly followed by heavy rains and massive flooding around the region.

Wednesday 16 November 2016

1 Press
40kg x 5
47.5kg x 5
2 x 55kg x 5
2 x 58.5kg x 4
2 x 62.5kg x 3
2 x 66.5kg x 2 (147lb)
2 x 62.5kg x 3
2 x 58.5kg x 4
55kg x 5
47.5kg x 6
40kg x 7

2 Trapbar Deadlift
5 x 175kg x 3 (385lb)

3a Incline DB Bench
55lb, 65lb, 75lb x 10

3b DB Hammer Curl
2 x 30lb x 12
30lb x Arnold style 21s coz gunz

Uploading some press vids when I get home.

[BarbellJunkie]

Critique appreciated. Both @ 66.5kg/147lb

[BarbellJunkie]

Monday 18 November 2016

1 Press
40kg x 5
47.5kg x 4
2 x 55kg x 3
5 x 62.5kg x 2 (138lb)

2 WG Pullup
4 x 6

3 Press Grip Steep Incline Bench
4 x 75kg x 6 (165lb)

4 Rear Delt Flies
3 x 20lb x 15

Quick session before work. Experimented on press technique a bit and got some results.

[BarbellJunkie]

Saturday 19 November 2016

Press
5 x 55kg/121lb x 5

And that was that. Did several hours of spotter loading at a powerlifting competition afterwards. While shifting some equipment during a break I had a 15kg plate land on my hand and it's very swollen and bruised now as a result. I'm lucky I didn't break it.