March 27, 2013 – Overhead Event Day

Dynamic Warm-ups

Bigg Dogg Strongg Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 R
110x5 R
110x5 L
132x5 R
132x5 L
152x5 R
152x5 L

One Arm Overhead Axle Supports
72x3 R
72x3 L
122x3 R
122x3 L
172x3 R
172x3 L
192x3 R
192x3 L
212x1 R
212x1 L
222x1 R
222x1 L
232x1 R
232x1 L

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

Comments: Kind of an experiment day. Two overhead pressing day; one for general strength while the other is event specific and treated like an event day. Goal of this day is to get my dumbbell press up to snuff. Using a 5/3/1 protocol for now so I can get some rep work in and work up in weight. Basing the percents off of my actual max from last year before Nats. Forgot my collars so I was worried about the top set weights being a mess. Not bad on the dumbbell work besides and issue with my right hand. Dumbbell keeps trying to roll out of my hand and it feels like my thumb is going to tear off. Disrupted my last set and I had to rechalk my hand. Going to try some different positions for that side next time and see if that lessens the torque. Already decided to just use the left arm at the Pro-Am but I want to keep balanced. Tried out some overhead supports with the axle with one hand. I put a squat pad on it as well to make the bar diameter similar to the circus bell. Incredibly awkward with just the axle but I'm a fast learner. Hoping this well help with the balance issue. Surprisingly exhausting even with low reps. Had goal in mind for a single and hit that. Finished up with some high rep band stuff to get blood into the upper back and triceps.