November 19, 2012 – Press Training

Can't begin to describe how pissed off I was with how atlas stone training went Sunday. Going to have to fix that and just chalk it up to being out of practice. Starting to streamline my ideas for this workout routine so getting close to the final product. Thinking about three possible contests early next year and then probably a break until the CT Pro/Am (if it happens this year).

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x2
175x2
205x2
235x2
250x2
270x2
290x2
305x2
280x6

Wide Grip Barbell Bench Presses (paused)
230x6
230x6

Close Grip Barbell Dead Presses (short rests)
270x1
270x1
270x1
270x1
270x1
270x1

Overhead Barbell Quarter Squats
225x1
275x1
315x1
365x1
405x1
445x0,0,0,1
480x1 (plus 4 second hold)

Parallel Bar Dips
bwx3
bw+45x5
bw+90x5
bw+90x5
bw+90x5
bw+90x5
bw+90x5

36 Minutes of Stretching

Comments: Been reading and purchasing new training information. This workout was close to perfect of what I want these workouts to be like. Bench focused workout working on getting the shoulder girdle and triceps strong. No issues with close grip. Wide grip was really weird feeling. Hands were outside the rings. First set was odd and I had to find my form with the wide grip. Much better on the second set. Surprised with how light the dead pressing felt. Quite easy. Only hiccup of the workout was the overhead support training. Initially planned on doing sets of five but I figured the idea is to get used to moving a supramax weight, rather than repping the weight. Felt off on my form (got to find the sweet spot or it stays locked down) and it showed when I missed 445lbs four times before getting it. I was going to call it there but I felt like I was finally awake and put on more weight and got it in one shot. Held it for a little over four seconds at the top. Maybe five plates next time. Finished up with weighted dips. No more high rep stuff on these as my goal is limit strength improvement. Felt good. Lots of stretching to end the day.