8/3- Upper Body

Standing Overhead Press: Sets of 7,7,5,5,3,3. Started with 5 more pounds than last week, then failed on the 4th set. Kepth with the 105 for sets 4-6 to get more exposure/volume/practice pushing 105. The intention is to get more total training volume with 105, so that I can complete the 4th set with 105, then hopefully press both 110 and 115 on the last 2 sets of 3 reps. We’ll see how well that works. Similar plan as what I did with my GVT squats the previous week, so I don’t expect much of a different outcome.

Weighted Chin ups w/ a supinated grip: Tough top set with 67.5. Plan was 6x5, and completed all sets. Just like last week, next week I’ll go up 2.5 pounds ✅. Adding in that additional rep (from 4 to 5) really makes it more difficult lol. I may start adding in more pull work for higher reps, as well as for overhead press movements, just to add more volume work with an attempt to widen the back/shoulders.

Close grip Incline Press (15 Degrees): Elbows are really enjoying the angle and the grip. Before it would feel a bit awkward as the elbows were not used to that much flexion (regardless if I was pushing/pulling). Now it feels like the elbows have more room to bend, or at least are now stronger in a more bent/flexed position and less prone to a future injury. One more rep than last week with 135s, as this last set was done with 130.

Single Arm Inverted Rows: Getting into deeper range with the inverted row. Definitely pretty tough, especially if I’m doing them for 4 sets following weighted pull ups. The goal with these eventually is to be fully underneath the pull up bar, feet elevated, and with a weighted belt. Just like with any other row/pull, focus is driving the elbow to the hip, then behind the ribs.

Tricep Kickbacks: The Tri’s were done after this set lol. This is a good alternative for people who like to do tricep pushdowns on cable machines, but only have access to free weights. It is also comparable do doing a “Seated Leg Extension” but for the arms/elbows.

Barbell Drag Curls: Drag curls are a good way to keep it strick and only using the elbows/biceps to move the weight instead of using momentum or the shoulders. I was able to get a few more total reps today compared to last week, incremental progress is the best progress 🤝

Workout Log:

• Barbell Overhead Press

  • Set 1: 7x90

  • Set 2: 7x95

  • Set 3: 5x100

  • Set 4: 4x105

  • Set 5: 3x105

  • Set 6 3x105

• Weighted Pull ups, supinated

  • Set 1: 5x55

  • Set 2: 5x57.5

  • Set 3: 5x60

  • Set 4: 5x62.5

  • Set 5: 5x65

  • Set 6: 5x67.5

• Close Grip Incline Press (15 Degrees):

  • Set 1: 7x135

  • Set 2: 7x135

  • Set 3: 6x135

  • Set 4: 7x130

• Single Arm Inverted Row:

  • Sets 1-4: 7xBodyweight

• Tricep Kickbacks:

  • Set 1: 12x17.5

  • Set 2: 12x17.5

  • Set 3: 11x17.5

• Barbell Drag Curl:

  • Set 1: 12x60

  • Set 2: 11x60

  • Set 3: 12x55