Caravanbrah is gonna OHP 225lbs (eventually)

[caravanbrah]

Thought I'd make my first training log finally, and what better way to start than with trying to strict OHP 225lbs. Sorry to any Americans, that was the last time I'll use lbs in this thread from here it's all metric baby. I had my first shoulder training session in 2 months yesterday (was on holiday) and I'm surprisingly feeling pretty good. I'll be aiming to hit em heavy twice a week and I want to achieve this goal by the end of 2019 at the latest. I will start posting vids when I get close. Feel free to criticize, give tips, whatever. It's all appreciated.

First sesh:

Ohp
Bar×10×2
40kg×5×1
50kg×5×1
60kg×1×2 last set of this I did 3 push press after the clean rep when I realised I wouldn't get it up again lol.
50kg×4×2
40kg×5×3

Upright row
Bar×10×2
30kg×10×2
40kg×8×2
50kg×3×3

Seated Arnold press
12kg×10×1
16kg×8×2
20kg×5×1

Lateral raises
12kg×10×3
14kg×8×2

Dumbells shrugs
34kg×12×1
38×12×1
40kg×12×1

[caravanbrah]

10 minutes of skipping to warm up.

Ohp
Bar×10×2
40kg×5×1
50kg×5×2
60kg×1×2 4 push presses after the clean rep
40kg×8×3

Upright row
40kg×8×2
50kg×5×3

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

Lateral raises
12kg×12×3

Feeling pretty fatigued from the gym this week. It's my first week back and I am sore as hell every where.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×2
50kg×3×1
60kg×1
65kg push press×3×2
70kg push press×1
Push presses used only a tiny bit of leg assist to get past my sticking point about two inches higher than my front rack position.

Seated Arnold press
10kg×10
20kg×10
26kg×5×2
26kg×3×1

Upright row
Bar×12
40kg×10×2
50kg×8×3

Lateral raises with dumbell shrugs superset
12kg×12  40kg×12
14kg×12  40kg×12
16kg×12  40kg×12
Straight into a lateral raise drop set
12kg×10
6kg×10


From next week I will do shoulders earlier in the week than chest because I definitely think my workout today was impacted by how sore my chest is from 2 days ago. I was pretty pleased with how easy 60kgs went up. I tried 65kg strict but failed hence the push presses. I'll try 62.5kg next week and then move on to some heavier push presses. Home time now to have a shake, stretch and roll out on the floor while watching ozark.

[caravanbrah]

Ohp
Bar×10×2
40kg×5×1
50kg×3×1
60kg×2×1
62.5kg×1
65kg push press×3×1
50kg×5×5
40kg×10×1
Push presses used only a tiny bit of leg assist to get past my sticking point about two inches higher than my front rack position.

Front raises with dumbells
10kg×10×1
14kg×10×1
18kg×10×2

Lateral raises with dumbells
12kg×12×2
14kg×10×1
16kg×10×1
Straight into a lateral raise drop set
12kg×10
6kg×10

Monday today, will try get another session in on Friday if I feel good.

[caravanbrah]

Ohp
Bar×10×2
40kg×8×2
50kg×5×5
40kg×8×1

Barbell upright row
40kg×8×3
50kg×8×3

Lateral raises with dumbells superset with dumbell shrugs
12kg×12    36kg×12
14kg×12    40kg×12
14kg×12    40kg×12

Second shoulder sesh this week. Chest is sore from yesterday. Not heavy today but a fair few reps. Will hit it heavy on Monday. Happy with the days work.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1
65kg failed first attempt. Left shoulder was easily strong enough but not my right.
65kg take 2. Not happening today... push pressed it for 3.
40kg×10×1

Arnold press
14kg×10×1
18kg×10×1
24kg×6×1
28kg×3×1
20kg×10×1

Lateral raises with dumbells
12kg×12
14kg×12   
14kg×12   

Not feeling it today... will rest my shoulders for rest of week and get some next week.

[caravanbrah]

Ohp
Bar×8×2
40kg×3×1
50kg×3×1
60kg×1
65kg×1×2 (PR BABY!)
60kg×1×3

Push press
60kg×3×1
70kg×3×1
60kg×3×1

Behind the neck press
40kg×8×3

Front raise
12kg×10×3

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

Shrugs
40kg×10×5

Hit that 65kg pr twice so that feels good. Happy with the work today. My new belt from pioneer arrives this week... hopefully. Let's see if using a belt will help me next week.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1
67.5kg×1 Yeah buddy, PRs 2 weeks in a row.
70kg-fail
70kg-fail push pressed both these failed reps
60kg×1
60kg×3- that's a 3 rep PR.

Push press
60kg×5×1
65kg×5×1
70kg×3×1

Lateral raises with dumbells
12kg×12
14kg×12   
16kg×12
18kg×10
12kg×12 w/superset 6kg×12  ×2

Shrugs
40kg×12×1
42kg×12×2

PR again! 70kg is easily there next week.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1
70kg-fail push pressed it... disappointing.
60kg×3×4

Push press
70kg×2×1
Lol quads are fukd, that feels like enough.

Upright row
40kg×8
50kg×8
60kg×5×2

Front raise with dumbells
12kg×10
16kg×10
18kg×10×2

Lateral raises with dumbells
14kg×12×2  
16kg×12
18kg×10
14kg×12

Shrugs
42kg×12×3


Disappointed... gonna get some again on friday

[caravanbrah]

Standing Dumbells strict press
12kg×10×2
24kg×8
28kg×6
30kg×4
24kg×8 fuark this set was a grind

Lateral raises with dumbells
12kg×12
14kg×12×2  
16kg×12×2
18kg×10
14kg×12

Did this just after some rehab and front squats. Feeling good.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×3×1
70kg×1×1 PR!!!!
60KG×4
60kg×3×2

Seated Arnold dumbell press
12kg×10×1
22kg×8×2
28kg×6×1

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

Woo feeling fatigued after the pr but I'm happy with the work.

[caravanbrah]

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

Front raises with dumbells
12kg×10×1
14kg×10×1
16kg×10×2

Lateral raises with dumbells
12kg×15×1 
16kg×12×3

Felt like **** today. Had a couple big weeks with alot of night shifts and alot of booze, and my numbers are suffering as a result. Not happy with the numbers but happy with the effort. Oh well 2 shoulder sessions next week, will drop some weight and try get some serious volume in. Gon get some.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×1×1
65kg×1×1
72.5kg... lol was a lil optimistic
60kg×3×3
40kg×10×2

Behind the neck press
40kg×6×3

Upright row
40kg×8
50kg×8×3

Seated Arnold press
12kg×10
20kg×10
26kg×6×2

Lateral raises with dumbells
12kg×15×1 
14kg×12×3
16kg×12×1
12kg×12×1

Is what it is.

[caravanbrah]

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

Seated Arnold press
12kg×10
22kg×8
28kg×5×2

Front dumbell raise/superset with shrugs

12kg×10      32kg×20  ×3

Lateral raises with dumbells
12kg×15×1 
14kg×12×3

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×3×1
60kg×5×1 well that's a new 5 rep PR I guess.
60kg×3×1

Push press
60kg×5×5

Lateral raises with dumbells
12kg×12×5

Body is sore is fuk today. Happy with the reps I got out though.

[caravanbrah]

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

Push press
65kg×5×5

Front dumbell raise
12kg×10×3

Lateral raises with dumbells
12kg×12×1
14kg×12×1
16kg×12×1
12kg×20×1

[caravanbrah]

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

Lateral raises with dumbells
12kg×15×2
14kg×12×3

Pushed for time. Taking a week off to enjoy the beach.will hopefully come back rested and ready for some PRs.

[caravanbrah]

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

Push press
70kg×5×3

Behind the neck press
40kg×6
40kg×10
50kg×6×2

Front dumbell raise dumbell shrugs superset
12kg×10×3                 40kg×12×3

Lateral raises with dumbells
14kg×12×2
16kg×12×2
12kg×20×1

Hit some farmers walks yesterday... fuark I can feel it today. Will aim to do alot more farmers, dead, and cleans, I feel like these might help my press.

[caravanbrah]

Did chest today and finishing with hitting shoulders with the Savickas press.

Bar×8×2
40kg×6×4

That chit is hard.

Gonna start doing a shoulder exercise after most workouts regardless of body part. I seem to respond well to volume.

[caravanbrah]

Did some OHP today after a session of physio, squats, deads, power cleans and farmers walk.

OHP
bar×10
40kg×3
50kg×3
60kg×3
65kg×3
60kg×5

Fatigued now I tell ya

[caravanbrah]

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

[caravanbrah]

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

Seated dumbell Arnold press
12kg×12×1
22kg×10×1
26kg×6×2

Lateral raises s/set front raises
12kg×12                    12kg×10    ×3

[caravanbrah]

Ohp
Bar×10×3
40kg×3×2
50kg×3×1
60kg×1×1
72.5kg-fail fuk sake.
70kg- wtf I'm going backwards...
65kg×3×2
60kg×3×2

Behind the neck press
40kg×5
40kg×10
50kg×6×2

Dumbell front raise
12kg×10
14kg×10
16kg×10×2

Lateral raises with dumbells
14kg×12×2
16kg×12×2
14kg×20×1

Not my day for a PR. Whatever I just need to pick it up.

[caravanbrah]

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

Dumbell front raise
12kg×10
14kg×10
16kg×10×2

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

Lateral to overhead finisher
4kg×12×2
6kg×12×1

[caravanbrah]

Ohp
Bar×10×3
40kg×3×1
50kg×3×1
60kg×1×1
70kg×1×1
67.5kg×1
60kg×3×2

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

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×1×2
60kg×1×1
70kg×1×1
72.5kg×1×1 That's a PR!!
60kg×3×2


Lateral raises with dumbells
12kg×12×3
16kg×12×3

Finally got the 72.5kg(160lb). Happy ish.

[caravanbrah]

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

Push press
75kg×5×3

Upright row
Bar×8
50kg×8×2
60kg×5×2

Dumbell front raise
12kg×10
14kg×10
16kg×10×2

Lateral raises with dumbells
12kg×12×1
14kg×12×1
16kg×12×2
6kg×12 straight after last set.

[caravanbrah]

Ohp
Bar×10×3
40kg×3×2
50kg×1×1
60kg×1×1
65kg×1×1
70kg×1×2
72.5×1×1
60kg×3×2

[caravanbrah]

Seated dumbell Arnold press
22kg×8×1
26kg×8×1
30kg×5×2

After heavy bench session.

[caravanbrah]

Ohp
Bar×10×2
40kg×3×1
50kg×1×1
60kg×1×1
70kg×2×1 this was a 2 rep PR
70kg×1×1
65kg×3×2

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×10×2