Overhead press rep PR and cardio shoveling

Winters have been pretty mild the last few years, cold yes, but not much snow.  As a result, I usually don't have to deal with shoveling snow.  At most it's a few times a winter and usually not much work.  We got a pretty decent storm yesterday and after spending an hour shoveling yesterday and another 45 minutes this morning, my back and my left arm and shoulder were pretty beat.  I can't shovel with both hands so I end up doing all my shoveling with my left hand on the handle end and my right hand down near the shovel blade.  It's too bad I can't shovel the other way since I'm a right handed golfer and I could at least use a turn to the left as a training move.

Anyways, because I'm impatient, I try to get the shoveling done as quickly as possible.  While it's good exercise that way, I often end up tweaking something because the shovel blade catches on an uneven part of the asphalt.  When this happens, one area in particular starts to hurt, my left elbow flexors at either the origin or the insertion--sometimes both if I've been particularly careless with my form. So with a tired back and a sore left arm, I didn't have high expectations for today's session but I figured I'd take what I could get.

Overhead presses went better than I thought they would.  I had planned on going up to a top set with 225 lbs but after the shoveling, I was prepared to shut it down early. Instead, everything felt good and I ended up doing 225x2, the first time I've done 225 for more than 1 rep in a set.  Looking back at my training log, I started working on the overhead press back in November 2011 and on Jan 31, 2012 I hit a 1 RM PR of 225 lbs.  I eventually got up to a 1 RM of 235 on April 17, 2012.  After that I put the overhead press on the back burner because I was prepping my bench press for meets in June and December.  Good thing about my current training schedule is I won't have to do that in the future because, for the moment, I'm recovering very well from my current training split.

Since putting overhead press work back into 'primary movement' status after my meet in December, I've managed to greatly improve my core stability and I'm on pace to exceed my 1 RM PR from last April.  Since I have yet to achieve a 1 BW overhead press, that's my next goal.  I'm still carrying 250 lbs so unless I lose weight in the near future, that's the number I'll be shooting for in a few weeks.

Overhead Press: 45x10, 95x10, 135x5, 185x3, 205x3, 225x2, 185x5, 185x5

Front Squats:  135x5, 185x5, 225x5, 225x5

Bench Press:  135x10, 185x10, 225x5x3 sets  all paused, speed reps

High Bar Squat:  135x10, 225x5, 275x5, 315x5

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