Saturday, September 12, 2015

Saturday 12.9: Pause Ohs, Bench

Saturday. OHS, 10 sec eccentric, 10 sec pause (up to 65kg). Close grip bench press triples (up to 96kg).

There was no there option but to focus on barbell work. I wasn't going to get my heart beat up because my throat was more sore in the morning than it has been in the past couple of days. Other than that I feel great. Went to the gym at noon with mobility stuff in my mind. It turned out to be overhead squats and bench presses.


  • Overhead squat
  • 10 second eccentric phase, 10 second pause at the bottom
  • 40, 50, 60, 60, 65, 60kg

The reason behind this is mobility for snatch. This was way different than normal overhead squat. It was a slow motion movement. 10 seconds to lower my butt to the ground, then 10 seconds to hold at the bottom position. Idea is to see improvements in mobility in the long run. The weights were not super heavy at all. Mostly it felt in my wrists as it took 20 seconds per set to hold on to the bar. I felt relieved when I dropped the barbell.



  • Close grip bench press triples
  • 70, 80, 85, 90, 92, 94, 96kg

Bench never gets my heart rate up and it's kind of an easy element so it suited perfectly for today. Normally bench grip width is wider but this time I narrowed it to the same width as when cleaning or jerking. That feels much more natural anyway for me, now I realized that fact.

This felt ridiculously good. There is no doubt this is some sort of PR for me. I have never pressed these weights for a triple. And even the last set felt like there's more in the tank. Didn't have a spotter so I didn't dare to go heavier anymore. This was a huge positive surprise for me. In the end I took some box jump overs just for fun. But not too much to keep heart rate down.

No comments:

Post a Comment