#overhead work

[wetfloorsigns]

I'm not a wet floor sign, but equally important standing here to warn you of overhead work.

[abnormalstrength]

Back to work

The rest is over.   In chasing my 100 lb one arm press I am choosing to focus on joint strength.   lots of isometrics where I attempt to press a weight too heavy for myself.  Not only does this increase the strength of my shoulders it is increasing my capacity to hold a heavier weight. lots of high rep presses of a very light weight to get my reps in and blood flowing.  somewhere in the range of 50-100 per workout.  Usually at the end or the beginning or as recovery on a light day. Using the weight that I can strict press I practice many partials at the bottom and top, twenty-ish at the bottom and about 6-8 at the top.  Repeated for a few reps.  At the top I try to come down to just before my shoulders start to work hard, about 3-4 inches.  I aim to hit the elbow with a lot of force here, while at the bottom my goal is to hit the shoulder harder.  I will press barely and 2-3 inches at the bottom. All this partnered with some strict presses of 63 pounds and some slow negatives ~6-10 sec.  With just free weights, (more like a dumbbell or two), heavier partials are too difficult to manage especially overhead and with a cement floor.  Cant risk dropping a weight for two reasons!! My plan to is to master the 63 lbs and move on when its easy or when that isometric "press" starts to move.  Then its time to add weight and start from there.