Caravanbrah is gonna OHP 225lbs (eventually)

**caravanbrah** · 03-06-2019, 03:29 PM

Seated dumbell press
12kg×10×1
24kg×5×1
32kg×5×1
36kg×5×2

After heavy bench. Feeling strong af

**caravanbrah** · 03-11-2019, 05:51 PM

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×1
65kg×1×1
75kg×1×1 That's a PR!! FUK YEAH!
70kg×2×1
65kg×5×2

Dumbell front raise
12kg×10×1
14kg×10×1
16kg×10×1
18kg×10×1

Lateral raises with dumbells
14kg×12×1
16kg×12×1
18kg×10×1

Pretty drained after that top set. Went up easy as hell but everything after was a grind.

**caravanbrah** · 03-19-2019, 08:00 PM

Ohp
Bar×10×2
40kg×3×2
50kg×3×1
60kg×1×1
70kg×2×2
65kg×3×3

Behind the neck press
40kg×8×1
50kg×8×2

Dumbell front raise
12kg×10×1
16kg×10×1
20kg×10×1

Lateral raises with dumbells
14kg×12×1
18kg×12×1
18kg×10×1
20kg×8 12kg×8
12kg×20×1

**caravanbrah** · 03-24-2019, 04:05 PM

Ohp
Bar×10×2
40kg×3×2
50kg×3×1
60kg×3×1
65kg×3×1
67.5kg×3×1
60kg×5×1

Lateral raises with dumbells
12kg×12×2
14kg×12×1
16kg×12×1

Hurt my back pretty bad doing firewood yesterday. No records were going to be broken today.

**caravanbrah** · 03-26-2019, 11:04 PM

Seated Arnold press
12kg×12
22kg×8
30kg×4×2
12kg×8×1
12kg×12×2

After a heavy incline bench session. Get it.

**caravanbrah** · 03-31-2019, 10:16 PM

Ohp
Bar×10×2
40kg×3×2
50kg×3×1
60kg×1×1
70kg×1×1
65kg×1×1
65kg×2×1
60kg×4×1

Dumbell front raise
12kg×10×1
16kg×10×2

Lateral raises with dumbells
12kg×12×2
14kg×12×2
16kg×12×1

**** workout, back still sore, distracted, whatever will hit again this week.

**caravanbrah** · 04-04-2019, 09:54 PM

Seated dumbell press

12kg×12×1
24kg×10×2
30kg×6×2

After my heavy bench for the week. Will aim to hit some log presses tomorrow. See how I go.

**caravanbrah** · 04-09-2019, 12:20 AM

Ohp
Bar×10×2
40kg×1×2
50kg×1×1
60kg×1×1
65kg×4×1
65kg×3×2
60kg×4×1

Dumbell front raise
12kg×10×1
16kg×10×1
18kg×10×1
12kg×10×1

Lateral raises with dumbells
12kg×12×2
16kg×12×1
18kg×10×1
12kg×20×1

**caravanbrah** · 04-15-2019, 07:20 PM

Ohp
Bar×10×2
40kg×3×1
60kg×1×1
70kg×2×2
65kg×3×3

Upright row
60kg×5×3

Rear delt flys
10kg×10×5

Lateral raises with dumbells
10kg×12×2
12kg×12×4
10kg×20×1

**caravanbrah** · 04-24-2019, 08:53 PM

Few days ago. This was done with chest mixed in since I'm heading away this week and am short on time.

Ohp
Bar×10×2
40kg×3×1
60kg×1×1
70kg×1×1
72.5kg×1×3
65kg×3×3

Rear delt flys
12kg×12×5

Lateral raises with dumbells
10kg×12×2
12kg×12×2
16kg×12×3
12kg×12×1
10kg×12×1

**caravanbrah** · 04-25-2019, 03:46 AM

Push press
60kg×5×2
70kg×3×1
75kg×3×1

After squats.

**caravanbrah** · 05-02-2019, 08:48 PM

Forgot to post this the other day...

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×1
67.5kg×1 I wanted 3×3 today but no dice
67.5×2×2
60kg×5×2 feeling weaker than I should. Disappointed. I'll smash it again in a few days.

Rear delt flys
10kg×12×1
12kg×12×3

Lateral raises with dumbells
12kg×12×3

**caravanbrah** · 05-05-2019, 06:11 PM

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×2
67.5kg×3×3 well that is a 3 rep PR and I got 3 sets so I guess I should be happy.
60kg×5×2

Upright row
60kg×5×3
40kg×12×1

Seated Arnold press
12kg×12×1
22kg×8×1
30kg×5×2
12kg×12×1

Rear delt flys
12kg×12×3

Lateral raises with dumbells
12kg×12×3

Just got some stuff SBD wraps. Felt pretty good pressing with them.

**caravanbrah** · 05-12-2019, 06:42 PM

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×2
70kg×2×2
65kg×3×1
60kg×5×2

Rear delt flys
12kg×12×5

Lateral raises with dumbells
12kg×12×5

**caravanbrah** · 05-21-2019, 11:28 PM

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×2
70kg×2×2
60kg×5×3

Seated Arnold press
12kg×12×1
22kg×8×1
30kg×5×2
24kg×5×1
12kg×12×1

Lateral raises with dumbells
12kg×12×5

Cable face pulls 6 sets 12-15 reps. Increasing weight.

Disappointed. Will add in more volume and different exercises.

**caravanbrah** · 05-26-2019, 08:17 PM

Started smolov jr on OHP today let's see how it goes. Wont do many accessories while I do it. RIP sweet shoulders.
52.5kg×6×6

Cable face pulls 6 sets 12-15 reps. Increasing weight.

Finished with some biceps.

**caravanbrah** · 05-28-2019, 08:21 PM

Smolov jr day 2
55kg×7 sets×5 reps

Then some chest cable flys.

Feeling good.

**caravanbrah** · 05-30-2019, 04:40 PM

Smolov jr day 3
60kg×8 sets×4 reps

Feels good.

**caravanbrah** · 05-31-2019, 08:51 PM

Smolov jr workout 4 of 12
62.5kg×10 sets×3 reps

Lateral raises with dumbells
12kg×3×12

Finished with some tricep work.

Shoulders feel great. I anticipate that this will change lmao.

Just realised that my sets /reps have been reversed to the standard when writing this log. Will be in standard form of weight/sets/reps from now

**caravanbrah** · 06-02-2019, 07:09 PM

Smolov jr workout 5 of 12
Day 1 of week 2
57.5kg×6 sets×6 reps

Cable face pulls 7 sets 12-15 reps. Increasing weight.

Finished with some bicep work.

Shoulders feel fukn excellent.

**caravanbrah** · 06-04-2019, 09:21 PM

Smolov jr workout 6 of 12
Day 2 of week 2
60kg×7 sets×5 reps

This was hard. Fatigued today.

**BootneckBrah** · 06-04-2019, 11:04 PM

Am I reading your log right?

At post #45 excluding the warm up with the bar.

You did 9 sets of OHP?

That’s Serious volume training.

the most I do is pyramid with 6 sets per exercise.

You finding it’s Good for strength, improving etc etc?

**caravanbrah** · 06-04-2019, 11:12 PM

Originally Posted by BootneckBrah

Am I reading your log right?

At post #45 excluding the warm up with the bar.

You did 9 sets of OHP?

That’s Serious volume training.

the most I do is pyramid with 6 sets per exercise.

You finding it’s Good for strength, improving etc etc?

Yeah but there's not a huge amount of reps there...

Volume has increased massively since then when I started smolov jr.

I think that I respond really well to volume. I'm excited to see what the new max will be in a few weeks when I've finished smolov jr.

On spread brah

**caravanbrah** · 06-05-2019, 01:14 PM

Rest day today. Fuk I need it, feeling drained as hell. No work, so I'm just gonna lay on the couch and eat all day lol.

**caravanbrah** · 06-06-2019, 04:05 PM

Smolov jr workout 7 of 12
Day 3 of week 2
65kg×8 sets×4 reps

Did a late notice night shift last night which was good for the pocket but meant I did this workout after 28ish hours without sleep. Was hard, pleased I didnt miss any reps. Will hit some accessories after OHP tomorrow.

**caravanbrah** · 06-07-2019, 08:10 PM

Smolov jr workout 8 of 12
Day 4 of week 2
67.5kg×10 sets×3 reps

Started feeling pretty heavy during the 7th set.

**caravanbrah** · 06-09-2019, 08:46 PM

Smolov jr workout 9 of 12
Day 1 of week 3
62.5kg×6 sets×6 reps

4th set was brutal. Missed the lockout of the 6th rep on 5th set. Did heavy squats yesterday, and trying to keep quads and glutes tight is hard.

Finished with cable flys and tricep work

**ECGordyn** · 06-10-2019, 02:47 AM

Originally Posted by caravanbrah

Smolov jr workout 9 of 12
Day 1 of week 3
62.5kg×6 sets×6 reps

4th set was brutal. Missed the lockout of the 6th rep on 5th set. Did heavy squats yesterday, and trying to keep quads and glutes tight is hard.

Finished with cable flys and tricep work

Yeah press after squats is rough. Need that core strength to be fresh.

2 plate press for reps is one of my goals too, I've got some months before I get it.

How do you like this program?

**caravanbrah** · 06-11-2019, 12:53 PM

Smolov jr workout 10 of 12
Day 2 of week 3
65kg×7 sets×5 reps

Did this at 4.30am before work. Hard.

**caravanbrah** · 06-11-2019, 01:03 PM

Originally Posted by ECGordyn

Yeah press after squats is rough. Need that core strength to be fresh.

2 plate press for reps is one of my goals too, I've got some months before I get it.

How do you like this program?

Program is alright, I'll be glad when it's done. Pressing 4 times a week just kind of gets monotonous. The amount of sets is a bit of chore too but I think its helping my strength. When I finish this program on Saturday I'll take a week off pressing and then test my 1rm.

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