Press! Your! Duck!


No Whammy... no Whammy...

15/9/3+ Overhead Press Day

Yep, back to the iron mines for my weakest lift. Being stubborn, I’m going to keep going with the 15’s (3×5) as long as I can manage. I also incorporated some of Wendler’s traditional supplemental work from 5/3/1.

Warmup:

Overhead Press: 1×10 @ 45 / 1×5 @ 75

Work Sets:

Overhead Press: 3×5 @ 100 / 3×5 @ 115 / 3×5 @ 125 / 1×10 @ 95 (PR)

Supplemental:

Bent-Over Rows: 4×15 @ 95 (alternating grip with each set)

Barbell Shrug: 1×10 @ 135 / 3×10+5 @ 225

Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s