#olympicpress

[stratfit-studio]

The Olympic Press or simply “the Press” is the fundamental exercise for developing Strength, Mass, and Power in the upper body, while requiring you to be able to stand on your own two feet, which is a requirement of athleticism. Just as everyone should know how much they can Bench Press, Squat, and Deadlift, you should also know your Press. In fact the Olympic Press historically proceeded the Bench Press, although the bench overtook it in popularity after the Press was eliminated from competition in 1972. The Press builds overall lifting dexterity and is the primary mass builder for the shoulders and triceps. - - - - #olympicpress #shoulders #delts #shoulderworkout #militartpress #standingpress #weightlifting #fitness #gym #muscle #workout #womensfitness #crossfit #fitnessmodel #barbell #gymmotivation https://www.instagram.com/p/CPDhxOjsWZh/?utm_medium=tumblr

[vegbulk]

Press Session 9

Not feeling too bad today and went ahead with the session going through the main assistance work as well. I decided I would add 5kg to weighted pull ups and stay at 3x5.

Press - 

15@20/10@30/8@40/5@50/3@55/1@60

[email protected]

Press Reps -

[email protected]

Weighted Pull Ups -

3x5@15

[vegbulk]

Press Session 8

Finished work and hit this session. Everything went great apart from weighted pull ups. They seem to be extremely inconsistent and adding volume in the way I have seems to have just not worked. I might try and increase weight whilst keeping the reps low and sets relatively high instead. Sunday me and my girlfriend went on another fruit and veg shopping spree at the local greengrocers. It was triumphant!

Press - 

15@20/10@30/5@40/3@50/1@55

5x3@60

Press Reps -

5x5@50

Weighted Pull Ups -

6/6/5/3@10

[vegbulk]

Press Session 7

This was the first session I had to grind out reps on the press. I reduced the strength work to 3x5 instead of the 5x5, I will switch to 5x3 next week. I had to drop off with the weighted pull ups due to mad lat fatigue presumably from a mixture of deadlifts and parkour training. Here's some pictures of some urban exploration me and some friends did when training Parkour.

Press -

15@20/10@30/8@40/5@40/3@50/1@55

[email protected]

Press Reps -

[email protected]

Weighted Pull Ups -

6/5/3@10

[vegbulk]

Press Session 4

Another day late session due to putting Wednesday forward. Breezed through this one easy after finishing a shift at work.

Press -

15@20/10@30/5@40/3@45

5x5@50

Press Reps -

5x5@40

Incline Bench -

5x5@50

Weighted Pull Ups -

5x5@10

[vegbulk]

Press Session 3

My sleep at the moment has been at 6-7 hours pretty consistently over the past week. I used to have quite a lot of problems with sleep and as a result my recovery would suffer. Right now I'm really enjoying my routine! The session was good today. I had set the weight quite low for press over the first month but it is starting to feel challenging to get the 5x5. I've also decided to slowly increase the sets and reps on weighted pull ups until I can get 5x10@10 for muscular endurance as the one arm chin training is enough to increase my max strength. After the session today I walked the 5 miles to work which was pretty enjoyable also.

Press -

15@20/10@30/5@35/3@40

[email protected]

Press Reps -

[email protected]

Incline Bench -

[email protected]

Weighted Pull Ups -

4x5@10

[vegbulk]

Press Session 3

Feeling pretty much back to normal this morning, and completed this session fairly quickly without having to rush. The strength work felt just challenging enough without having any grinding (last week felt too light), but it was easy to finish. I chose to do 3x8+ for Press reps as the weight was set pretty low for 5x5, and Incline Bench felt super easy. I managed to get hold of a dipping belt for Weighted Pull Ups (have always done it with a backpack or db inbetween the legs before) which was really comfortable.

Press -

15@20/10@30/5@40

5x5@45

Press Reps -

8/8/10@35

Incline Bench -

5x5@45

Weighted Pull Ups -

3x5@10