I had no plans for training today, so I messed around for a bit, took a look around the gym and wouldn’t you know it? I ended up with barbell in my hand…old habits die hard I guess.
I ended up doing a little bit of pressing, nothing crazy to report. I decided to work up to a heavy triple, which only ended up being a heavy double, because that’s all I had in me today, but it still ended up to be a good day of pressing. I also had the opportunity to hang out with a friend and colleague who happen to be training at the same time I was, and he gave me some ideas that may help me improve my press. My goal, since I started overhead pressing, is to get a strict standing overhead press of 225 lbs. Right now my current PR is 215 lbs. Although I haven’t tried to push that limit in a while.
He mentioned that some kettlebell training might help. So I took some of his advice today and threw in some double overhead kettlebell presses using the 74 lbs bells. He also took me through a tension drill that could help me keep a firm base to press from, and when it comes to moving heavier and heavier weights tension is key. I could definitely tell the difference when handling the kettlebells. There is an amount of stability required to maintain a strong position throughout the press, and I could feel the challenge to try and maintain that position.
I don’t typically use kettlebells in my training, anymore. I never really got used to them, but today with the help and encouragement of Coach Brian Fox I felt that I could probably get used to them, at least with pressing. So you may be seeing them pop up here and there in some of these training vids.
I’m thankful to be working in a place where I can continue to learn and try new things, and I am blessed to be in an environment with so many coaches that are skilled and talented at what they do, because I don’t know everything, so I am always open to learn something new.
Todays Run Down
Standing Shoulder Press
Warm up/Ramp Sets
- 1 set of 8 with the bar
- 1 set of 5 @ 135 lbs
- 1 set of 3 @ 155 lbs
- 1 set of 3 @ 175 lbs
- 1 set of 2 @ 190 lbs
- 3 sets of 8 @ 155 lbs
Double KB standing overhead press
- 2 sets of 4 @ 74 lbs (done in between sets of repetition work)
Cable Bicep Curls
- 3 sets until failure