Seated Press Behind the Neck - bar x 30, 135 x 15, 155 x 8, 185 x 5, 225 x 5,5,5
Close Grip Bench - 135 x 5, 225 x 4, 275 x 3, 315 x 2, 365 x 1,1,1
Upright Rows / V-Bar Pushdowns (superset) - 5 sets of 10/15 up to 135/85
Notes - Felt like ASS tonight. I know why too. Big time sleep deprivation. I had a good friend in town and was out partying all weekend. A big time -10% session. Oh well, it was worth the awesome weekend. The weight says I'm 244 but I feel more like I'm 144 right now. I feel skinny as hell and weak.
Is there a right/best way to begin behind the neck pressing? I've done btn push presses and bradfords occasionally, but I don't think I'm getting them right enough to be useful if that makes sense. Is there a progression plan or a level of flexibility or grip width that I should be looking at? Should I try it on the smith first or seated? B
ReplyDeleteTake your grip really wide. I am a very narrow grip presser but if you're going to do PBN you need to get the hands out wide.
ReplyDeleteStart with the bar only for a while and add weight slowly. Some guys can do this lift with no problem and for other guys it's a complete shoulder wrecker. For me it's never been a problem. Just ease into it slowly.
I knew you would have a sensible useful answer, thanks Paul. I could probably start with a few sets of 10 as an assistance/finisher. Good stuff. B
ReplyDelete