Tag: Single Arm DB Press

A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)

Pegboard Pull-ups

Sore all over from “Barbara”!! Quads, obliques, abs, lats, scaps, delts, and biceps. Did I forget anything? My early in the week plan for yesterday was to get in the Push-Only Pull-up day, but obviously that wasn’t going to work after that workout, so I had bumped it out until today. Got out in the garage at night after work. Thought I’d mix things up a bit and get some use out of the pegboard.

  • 3×15 Pegboard Pull-ups (3×5 each round)
  • 3×15 Rack Chins
  • Uneven Pegboard Pull-ups
    • 2×6/6
    • 2×4/4
  • 3×20 Hammer Curls (15#)
  • 3×20 Should IYTs (purple Crossover Symmetry)

Pump!! I really need to use the pegboard a lot more since I have it. If my previous uses have taught me anything, I’m going to be extremely sore for the next few days.

The Performance Plus programming fit in pretty well today…

5 Sets

  • 6 Russian Push-ups (video)
  • 6/6 Half Kneeling DB Press (40#)

Wow, I thought I was taking it easy picking 40#. Weak ass!! Supposed to be bottoms-up KB presses, but I have none at home. I could bring my 50# one home but that’s too heavy anyway.

Conditioning

  • 20:00 Airdyne

Aerobic work, but the damn Garmin was reading a heart rate of 101 again. Starting to really piss me off. I did 7.39 miles (11.89 km) for 568 calories. Thought about running, but it was already getting pretty dark outside. Good excuse anyway.

Get To It

Warm-up

  • 2×15 Reverse Hyper (90#)
  • 2 Rounds
    • 200m Run
    • 10 Air Squats
    • 10 PVC Passes
    • 15 Jumping Jacks

Strength – Front Squat

  • 10×45#
  • 6×135
  • 4×185
  • 4×215
  • 2x3x245

My back is definitely tight.

Warmed up cleans with 5×45, 5×95, and 5×135.

Conditioning

30:00 Partner AMRAP

  • 10 Power Cleans (185#)
  • 20 Burpees
  • 30 Row Calories
  • 40 alt Box Jumps (24″)
  • 50 Wall Balls (20#, 10′)
  • 200m Run

Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.

Midline

Max Plank

With my mid back already tight I didn’t push it. Stopped at 3 minutes.

Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5x5x205
  • 3×30 alt DB Bench Press (50#)

Those dumbbell presses get much harder on the short rest.

Shoulder Press

  • 5×95#
  • 5×115
  • 5×120
  • 5×125

I haven’t done a shoulder press in months.

Accessory

  • 3×15/15 Half-kneeling Single Arm DB Press (30#)
  • 3×15/15 OH Single Arm DB Tricep Extensions (15#)
  • 3×15/15 Landmine Press (75#)
  • 3×15 Z Press (65#)

Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.

I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!

The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.

Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.

Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.

Mobility