Yep, that's the bread and butter of every workout, anything else is just window dressing
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What Are You Training Today?
- Thread starter Oregonstrong
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insertnamehere
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Squats, bench, weighted pull ups.
In all reality that is all that is needed.
insertnamehere
New Member
Do you ever work in standing over head press?In my reality, I also need deadlifts
insertnamehere
New Member
I used to do standing strict OHP twice a week but since I had shoulder surgery, OHP irritates my shoulder. Its a shame because I really enjoy that lift. Very challenging when done strictly.
I started doing it recently. I'm thinking of doing a 3 day per week routine that incorporates them, something like:
Monday: Squat, bench, row
Wednesday: Clean, overhead press or push press, leg press
Friday: Deadlift, dips, chins
Kinda like a push, pull, legs session 3x per week
Got any thoughts?
insertnamehere
New Member
Based on the information provided, it looks good.
If you want to get good and strong at strict OHP, only start adding push presses when you hit a plateau, to help you bust through it.
If you would like more advice or critiques to your programing, make a new thread in the training sub forum for us to comment on.
insertnamehere
New Member
Squats, deads, bench, and weighted pull-ups.
Feedback please.
Do you guys find that you can go heavier on decide bench than flat bench. Is that "normal".
Do you guys find that you can go heavier on decide bench than flat bench. Is that "normal".
Casca
New Member
Gradually worked up on Jm presses and my final set was 285lbs for 10 reps. Stopped b4 I injure myself.
Today was bi's and tri's, very happy with progress as of late.
Assuming you meant decline bench?
Yes, ppl are generally able to handle more weight on decline than either flat or incline benches bc of a reduced ROM.
Bench and accessories.
Yes. Decline.
Thank you.
That makes sense considering the steeper you go on inclines the less you can lift .
I feel way more pec involvement on the decline and I am stronger for sure. My shoulders do a lot less complaining as well!
weighted chinup
Member
Push
Weighted Dips at 216.4lb bodyweight
100lb x 6 , 5 , 5 , 5 , 5 , 4
Incline Barbell Bench
210lb x 6 , 5 , 5 , 5 , 4 , 5
Dumbbell Lateral Raises
30lb x 25-30, several sets performed
Tricep pressdowns
110lb x 10 , 10 , 10 , 10 , 10 , 10
Excellent session, completed in about 2 hours. A bit quicker than usual for push but strength and performance was through the roof today.
I suspect I will be making some good increases in weight on my push movements fairly soon - it has been stagnant for a while. I want the weights for dips and incline to become closer to a 8RM before I increase the weight this time though.
Weighted Dips at 216.4lb bodyweight
100lb x 6 , 5 , 5 , 5 , 5 , 4
Incline Barbell Bench
210lb x 6 , 5 , 5 , 5 , 4 , 5
Dumbbell Lateral Raises
30lb x 25-30, several sets performed
Tricep pressdowns
110lb x 10 , 10 , 10 , 10 , 10 , 10
Excellent session, completed in about 2 hours. A bit quicker than usual for push but strength and performance was through the roof today.
I suspect I will be making some good increases in weight on my push movements fairly soon - it has been stagnant for a while. I want the weights for dips and incline to become closer to a 8RM before I increase the weight this time though.
Solid workout. Digging it.
weighted chinup
Member
Thank you doc.
I should also mention - this session was the first time I ever had a liftoff on bench. I believe this helped performance a bit as well because my setup was much tight prior to each set - I didn't compromise my tightness or scapular retraction trying to derack the bar. I will most likely be taking advantage of a lift off whenever I can moving forward.
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