Monday's Post Irene Double Session

Morning Session (@Skiba's Barbell Club Carteret NJ):

Moderate Special Bar Squars
Deep Camber Bar Box Squats
60 x 5; 150 x 5; 200 x 3; 240 x 3; 290 x 3; 330 x 3; 380 x 3; 420 x 3

Speed Deadlifts
135 x 1; 225 x 1; 315 x 1; 405 x 1

GHR's (Glute Ham Raises)
3 sets x 6 reps

Ab Solo Sit Ups
3 sets x 25 reps


Afternoon Session (@World Gym, Dunellen NJ)

Special Exercise
Standing Overhead Press
45 x 10; 135 x 1; 165 x 1; 195 x 1; 225 x 1; 235 x failed to lockout
185 x 1 rep x 2 sets
135 x 15 reps

DB Bench Press
105 's x 6 reps x 3 sets

DB Incline Press
75's x 15 reps x 3 sets

JM Press
115 x 8 reps x 4 sets

Standing Overhead Cable Extensions
150 x 15 reps x 4 sets


Only did the double session to catch up post Hurricane Irene.  Eastside was cancelled yesterday, World Gym was closed, and I had no way to get out and get to Skiba's yesterday to squat.  Clint was at my house at 7 am and we shot down to Skiba's this morning.  Clint ran the monolift for me between his own work sets, and I was able to get in some squat work.  I didn't want to do too much, but I didn't want to miss a second week of Squat and Pull work.  I feel I got in enough work, with a more difficult bar, yet one of my personal favorites (cause I am strong with this particular bar). 

Back at it again at 4pm with my regularly scheduled Special Exercise in my bench program.  I chose to get after the Standing Overhead Press.  I first did these on July 17th and I hit 225.  This was my second time with this exercise in a long time and I was confident I'd hit a PR.  I guess the fatigue from the double session hit me, after smoking 225, I failed 235 at lock out.  For the record when I do the standing overhead press, I use absolutely no leg drive, I begin from a dead rest position with the bar sitting on the top of my chest, then I lock out the bar fully and hold it in lock out position for a couple of seconds before putting the bar down. 

The double session was killer, and I am sure I would have been able to hit a Overhead press PR today if it was my only focus.  Truth be told, it's not part of my meet, and it is just a special exercise.  The squat and pull work was absolutely necessary.  Glad to be caught up!  Back at it tomorrow with GPP, then posterior chain asssistance Wednesday,

Awaiting a new Spuds Long Ab Strap and the Band Pack from Elite.  Yes Elite finally got the band pack back in stock!  Best news I've gotten in awhile!