Workout, continued

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Scott Birdby Scott Bird | February 14, 2006
Filed in workouts | 2 comments

The latest planned routine seems to have been almost completely thrown out. The sets/reps feel about right (still adjusting to longer sets, but it’s happening); however the days seem completely wrong. Today I decided to continue yesterday’s aborted effort and do a little overhead work.

After beginning the same way as yesterday (inclined, close-grip benching), I switched to some seated overhead pressing. Shoulder presses if you will. I lowered the pins slightly from my last attempt at these, and the extra range of motion made all the difference. This time the bar came down to the upper chest, rather than just below the chin.

Once again I began the slow ascent through the behind-the-neck presses, quickly discovering that the lower pin setting made these unbelievably painful (and not in a good way). Decided to give those a rest for now, and try them from higher pins later on.

The final player in the Overhead Press sequence was the Overhead Lockout, which is essentially a bench lockout performed whilst sitting up. The top 2-3” of an Overhead Press. Nice, although I suspect it’s the bottom part of the pressing motion I need to work more than the top.

Bench press (15°, close-grip) 2×20@20/44, 2×10@40/88
Seated overhead press 20@20/44, 10@30/66, 8@40/88
BTN press 5@20/44
Overhead lockout 2×10@40/88, 10@80/176


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

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Comments

1

Tread lightly on the overhead pressing, especially the btn. Start light and work up slowly.

Posted by: Jon | February 15, 2006 12:59 AM

2

Will do. With the BTNs, I’ll probably limit both the range and the weight for a while (at least until they feel normal).

Posted by: Scott | February 15, 2006 8:54 AM

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