Overhead pressing and accessory work

After last week's overhead press 1 RM PR, I decided to get in some repetitions in.  Also, my traps and middle back were still sore from Thursday's deadlifting so I didn't think it would be a good day to hit anything heavy over my head.

I decided to video my top set just to check on my form.  They're not the prettiest reps but they look about what  I'd figure they would look like.  Since I had to lean my phone in the window sill, I was forced to shoot the video from the perfect angle to show the double chin that I've been trying to disguise with a little goatee.  In addition, the afternoon sun coming in the window ended up being the perfect lighting to highlight my completely-devoid-of-muscular-separation-or-definition arms.  While the plates aren't visible, it was a set of 205x5 which happens to be a rep PR so I got that going for me.


After overhead presses, I did pause squats.  My lower back felt pretty good despite the deadlifts two days prior.  I finally remembered to grip the floor with my toes, that always makes a big difference for me in getting quad activation but I manage to forget to do that when I'm concentrating on spreading the floor and keeping the weight on my heels.

Medium intensity bench presses were next and they went well.  Based on my last few heavy bench press sessions, I decided to up the work weight on these paused sets to 240.  Felt fine, just as fast as the 235 used the two previous weeks.

Finished up with Kirk Shrugs and then EZ bar curls.  I video'd my first set of Kirk Shrugs to see what I was doing and while they aren't super clean (the pause at the top gets noticeably shorter as I get tired) they looked fine I guess.  In any case, they seem to be working well so I'm not going to mess with my form on them other than continuing to try to get the bar higher than my belly button.  I would like to get to where I can get the bar to my chest with my work weight of 225.  Plus, my grip endurance is a factor so I'll keep working on increasing my ROM while I work on my ability to hold the bar for longer durations.

225x8 Kirk Shrugs

Overhead Press:  45x10, 95x10, 135x5, 185x5, 205x5 rep PR, 205x4, 205x3

Pause Squats:  135x10, 225x5, 275x5, 315x3, 315x3, 315x3

Bench Press:  all reps paused, 135x10, 185x10, 240x6, 240x6, 240x6

Kirk Shrugs:  225x8, 225x6, 225x6

EZ bar curls:  75x8, 95x6, 95x6

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