My Training

Shoulder Pressing on a Friday

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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

Top Set

  • 1 set of 2 @ 190 lbs

Repetition Work

  • 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


Boxy Squats, Fronty Squats and Sh*t I Can’t Do

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I felt like doo doo today, and I was contemplating whether or not I should just take the day off or just get after it.  I chose the latter.

The session turned out to be not as bad as I thought it might be.  I was able to get what I wanted accomplished albeit at a lighter weight than I wanted to use, but work is work.

I don’t usually do box squats, but I felt that they might be a bit more forgiving on my body today, and they would help with my concentric power coming out of the hole, which is something I could use some improvement on.  I was able to get 3 sets of 2 @ 415 lbs after my warm up sets and then I finished up with some front squats.

I really suck at front squats.  I just never found them to be a very comfortable lift for me, but I think that may change as I get more used to them, and now that I am writing about it, I think that I may be incorporating them more often.

Full Run Down

Box Squats

Warm Ups

  • 1 set of 5 with the Bar
  • 1 set of 5 with 135 lbs
  • 1 set of 3 with 185 lbs
  • 1 set of 2 with 225 lbs
  • 1 set of 2 with 275 lbs
  • 1 set of 2 with 315 lbs
  • 1 set of 2 with 365 lbs
  • 1 set of 2 with 405 lbs (forgot to record this one)

Working Sets

  • 3 sets of 2 with 415 lbs

Front Squats

  • 3 Sets of 5 with 245 lbs

After squatting I tried to do a yoga pose a colleague and friend of mine was doing while I was working out.  Now I am not the most flexible or the most mobile, most of that comes from the type of training I do, but I do try and keep a requisite amount of mobility and flexibility.  Usually just enough to make sure I just don’t become a ball of stiff tissue and muscle, but none of that helped me.  Instead I just failed miserably…but it’s always good to know I have things to work on.


Bench Training (Pause Bench Set PR)

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Yesterdays workout was really good bench session.

Those of you that talk to me about training, know that I am a “how do things feel today” kind of trainee.  I do not follow any set or rep protocols, nor do I adhere to any training programs.  Some would refer to this as auto regulation type of training.  Whatever they call it, doesn’t really matter to me it just how I do it, and I’m good at doing me.

The plan for yesterday to hit a heavy overload single using the reactive slingshot and then some pause benching with 315 lbs for 4 sets of 3.  I knew that if I can hit that, that it would be a set PR.  I like using a variety of “PRs” because it allows me to gauge my progress while keeping me safe and allowing me to train more often; rather than always trying to get a MAX Single every time, which can wreak havoc on your body and CNS (central nervous system).

I am happy to report that the 4 sets of 3 at 315 lbs was relatively easy! So things are moving in the right direction.

After that it turned into an “anything goes show” because I had a friend and co worker jump in on a few sets of bench with me, and I happy he did.  He is stronger than me when it comes to pressing, so it pushed me to try to keep up even after completing what I had planned to do that day.  If can remember correctly (and should be…I am not that old) it worked out to look something like this:

  • 2 sets of 10 @ 225 lbs
  • 1 set of 7 @ 275 lbs
  • 2 sets of 4 @ 315 lbs

So here is the run down of yesterdays training:

Warm up

  • 1 set of 5 with the Bar
  • 1 set of 3 @ 135 lbs
  • 1 set of 2 @ 185 lbs
  • 1 set of 2 @ 225 lbs
  • 1 set of 1 @ 275 lbs

Ramp Sets (all sets of one)

  • @ 315 lbs
  • @ 325 lbs
  • @ 335 lbs

Overload set (sling shot)

  • 1 rep max @ 410 lbs

Working Sets – Pause Bench

  • 4 sets of 3 @ 315 lbs

Extra Bench Work

  • 2 sets of 10 @ 225 lbs
  • 1 set of 7 @ 275 lbs
  • 2 sets of 4 @ 315 lbs

Additional Work

  • Destabilized/Suspension Push Ups – 3 sets of 12
  • Cable Face Pulls – 3 sets of 15

I had a lot of fun yesterday and I am happy with how things are progressing.  Looking forward to the next one.