Mon 9/29 - Push (OHP Rep Goal)

Workout: LA Fitness
(105#OHP)10,9,9,8 (36/35 - reps/goal) - beat goal
(70#Inc)9,8,8 Very good
(60#Inc)11,10
(LyingLegRaise)20/4x6
(135#Decline)15,14
(45#IsoShldr)10,8
(35#IncFly)2x10
(58#RopeExt)13,11,13
(DecCrunch)2x20
(15#LDelt)2x12
(35#Rope)2x12
64 + 7 w/u = 71 mins

So I decided that I'd start my pressing days by alternating Over Head Press (OHP) and Incline. So, today was OHP. My rep goal was 35 reps across 4 sets. I haven't done barbell OHP in quite a while, so I wasn't quite sure what weight to use. I had 115#'s written in, but on warming up I felt that was going to be too heavy, so I used 105#'s as my working weight. I got 36 reps (beat goal by 1 rep) so next WO I'll add 5#'s and still use 35 as my rep goal. This was a good weight to start with. I had to work hard on every set and I didn't want to start too heavy.

Next was incline. I warmed up starting with 45#DB's as usual and it felt "heavy" and my R shoulder was a little sore. I had 70#'s written as my working weight but felt that might be too heavy so I started with 60#DB's.  I got 11 reps. Oops, too light. I think during warmups I hadn't rested long after my last OHP working set, so it felt heavier than it actually was. I bumped up to 70's as the WO called for and did 3 sets. I increased the angle of the incline and did a back-off set w/ 60 (so I counted that first 60# set with this set in the notes above).  Good pressing. Really good.

Chest/tri's needed a breather, so I did lying leg raises and then decline. I used 135#'s again and did them reverse grip as usual. Good reps, but too light. I'll need to bump this weight, but I don't like going too heavy on this movement w/o a spotter.  Iso shoulder press felt heavy, but weight OK. I started incline fly's with 30#DB's, but it felt light, so I bumped up to 35's. Good.  Finished up with some more tri, lateral delt and ab work. Great WO! Getting strength back and eating to fuel my WO's. Only concern will be what I'll do when I start packing on some fat. Gotta be willing to do it, but it's going to be hard. I've been fairly lean all summer and like it.

Nutrition:
I weighed 176.2 this morning. Not bad after the weekend I had eating. Yesterday helped I guess because it wasn't too out of control and we did a lot of hiking/walking. I did have 3 ice cream cones before bed though :)