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  1. what are SOHPs?
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net


  2. Quote Originally Posted by Bnatural View Post
    what are SOHPs?
    Strict Overhead Press. Done standing, no back bend, no leg drive. I have found them to be an excellent exercise for developing overal strength. I like both barbell and dumbbell SOHP, but find that the barbell variant tends to subtract from my bench. As such, I only do barbell SOHP work once per month, and I do it on the week prior to my deload week, so by the time I'm back under a heavy bench it doesn't bother me.

  3. very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

    The SOHP adds nice detail to the upper back too!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
    •   
       


  4. Quote Originally Posted by Bnatural View Post
    very interesting. I've added this in recently as my seated military topped off, so I went back to standing, and I've found we have a seated machine press that works well as a standing press (lucky me).

    The SOHP adds nice detail to the upper back too!
    Try doing them with a barbell or dumbbells. They are a humbling exercise. I have only done seated once in the past 2 years, I wanted to see how it felt. At the time my best DB SOHP was probably the 80's for a tough set of 20. My first try seated I did the 100's for 20. They felt like candy in my hands with the back support. I think seated and SOHP are useful tools, but SOHP IMO has a higher overall strength carry-over, and because the weight is less, the wear/tear and chance of injury is less too. I'm pretty rough on my shoulders with benching, so this may not be as applicable to those who don't do what I do.

  5. Tues 12/15/09
    Stairmill * 30 min

    Turkish Getups
    25 * 10
    65 * 5

    Treadmill * 10 min


    Weds 12/16/09

    Stairmill * 30 min

    SSB Squats, low box (elite box all the way down)
    bar * 5
    135 * 3
    225 * 3
    325 * 3

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    80 * 20 * 3 sets

    Ab Wheel * 10

    Elliptical * 10 min

    BW: 264

    -Pop

  6. 100sx20 damn, i thought i was rollin doin 105sx6

    ive got some work to do. i usually do the stand mil with bb, rarely with db's
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net

  7. Thurs 12/17/09

    Stairmill * 30 min

    DB SOHP
    20 * 20
    40 * 20
    60 * 20
    80 * 15 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 5 * 8 sets

    Pulldowns w/tyler grips
    150 * 10 * 3 sets

    DB Side Raises
    20 * 20 * 3 sets

    BW: 264


    Friday 12/18/09 @ Dover Gym

    Stairmill * 30 min

    Stretching

    Lying Rear Delt Cable Flyes
    15 * 20 * 3 sets flat + 3 sets incline

    DB Bicep Preacher Curls
    15 * 10 * 3 sets, I was messing around with working on muscle contraction vs/ just lifting the weight. My right biceps has been bothering me for a while and I'm just trying something new.

    DB Shrugs
    60 * 20 * 3 sets


    Sunday 12/20/09

    30 min stairmill
    Stretching

  8. Monday 12/21/09

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    445 * 1
    405 * 2 (4 reps 90%+)

    Vid of 445: [ame="http://www.youtube.com/watch?v=ow-q8rkw9AY"]YouTube- 445 Bench[/ame]

    Add 3 bd, close grip (thumbs from smooth)
    405 * 8 * 2 sets

    Superset of DOOM:
    1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
    2: Standing Seated Cable Rows (close grip): 140 * 20 * 3 sets
    3: Cable Scapular Retractions: 150 * 20 * 3 sets
    4: Overhead Extensions: 70 * 50 * 3 sets

    My elbow has been bothering me a bit so I jacked up the overhead extension reps to get blood through there. Have massage work scheduled tomorrow, I should be good to go!

    The 445 felt good. I was off today, but the weight still moved fine. I'd would have liked it to move a little faster, but it went, and sometimes that's good enough.

    BW: 266 (buffet at work, I'm surprised I'm not 600 lbs yet)

    -Pop

  9. Dude! That 445 was cake! Great job!!!

  10. Thanks Matt, I appreciate it!

  11. Tues 12/22/09

    Stairmill * 30 min

    Stretching


    Weds 12/23/09

    Stairmill * 30 min

    Deadlifts, conventional, standing on a plate
    135 * 3
    225 * 1
    315 * 1
    405 * 1
    495 * 1

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets
    315 * 20 zee pump, yah!

    Rope Abs
    80 * 20 * 3 sets

    Elliptical * 35 min

    -Pop

  12. Thurs 12/24/09

    Stairmill * 30 min

    DB SOHP
    10 * 10
    30 * 10
    60 * 10
    85 * 10 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups/neutral grip/chinups
    4 * each method * 12 sets w/1 min break btwn sets

    Lying Rear Delt Cable Flyes
    20 * 20 * 3 sets

    DB Side Raises
    15 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets

    That's it! Merry Christmas!


    Sat 12/26/09
    stairmill * 60 min
    stretching

    Undoing the holiday cookie consumption.

    -Pop

  13. Sun 12/27/09

    1.25 mile walk
    1.25 mile walk w/90 lb weighted vest

    Mon 12/28/09

    Bench, feet up, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 + 5 chains/side * 3
    185 + 5 chains/side * 1
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    345 + 5 chains/side * 1
    370 + 5 chains/side * 1 PR
    335 + 5 chains/side * 3 (5 reps 90%+)

    Vid of 370: [ame="http://www.youtube.com/watch?v=RFVPTK84H8g"]YouTube- 370 bench w/chains, feet up[/ame]

    take chains off, add 3 board, close grip (thumbs from smooth)
    425 * 5 * 2 sets

    Superset:
    1: Lying Rear Delt Cable Flyes: 35/45/55 * 20
    2: Standing Seated Cable Row, close grip: 120 * 20 * 3 sets
    3: High Cable Scapular Retraction: 200 * 20 * 3 sets
    4: Pushdowns: 50 * 20 * 3 sets (elbow bothering me so going light on extension work)

    BW: 266.5

    -Pop

  14. Haha! That's just sick.... Nice work Chris!

  15. Very solid work, nice video as well!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net

  16. Thanks guys!


    Weds 12/30/09

    Stairmill * 30 min

    Stretching

    SSB box squats, elite box all the way down
    bar * 5
    135 * 3
    225 * 3
    335 * 3

    Shrugs
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    80 * 20 * 3 sets

    Ab Wheel * 10

    Elliptical * 35 min

    BW: 266

    -Pop

  17. CJ, what is the current supplement stack you are running? do you compete raw or geared?

  18. RXP;

    Your numbers have improved a lot! Nice work. Keep it up! I've competed both raw and geared. Lately I've been doing raw stuff.


    AM Supplements:
    MVP-365
    COQ10
    Red Yeast Rice
    Liv52
    MycoGreen
    Either Fish Oil, Tabs, or Flax Oil mixed in shake
    Green Tea Extract
    Vitamin C
    I normally have a shake that I made from True Protein, which has a combination of short and long acting proteins as well as oatmeal. I have been adding a couple raw organic (and washed by me) eggs lately too.

    PM:
    ZMK
    MycoGreen
    Decaffinated Green Tea
    Vitamin C
    Sometimes Somnidren

    I take Ragnarok before my workouts, and CRE-02 before the heavy ones as well. I tend to take the decaffinated rag as often as I can, and take the caffinated version prior to benching. If I'm tired I'll do 1/2 scoop caffinated and 1/2 decaf on non-bench days.

    My post workout shake is advanced muscle from trueprotein.com. On bench days I take it with a scoop of waxy maize, on other days I do not take in the carbs post workout; I'll get enough once I'm home and eating dinner.

    That's about it! I take a couple prescription drugs (nexium for heartburn, etc) but the above is basically my supplementation.

  19. Thus 12/31/09

    Stairmill * 30 min

    SOHP, close grip (thumb nail from smooth)
    bar * 10
    95 * 10
    135 * 10
    185 * 1
    225 * 1
    250 * 1
    280 * 1

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    bw * 5 * 10 sets

    Lat Pulldowns w/Tyler Grips
    150 * 10
    170 * 10
    190 * 10

    DB Side Raises
    15 * 20
    17.5 * 20
    20 * 20

    DB Shrugs
    50 * 20 * 3 sets

    Elliptical * 45 min

    I did extra cardio due to the 15 billion extra calories I will be eating tonight! Happy New Year!

    BW: 265

    -Pop

  20. Friday 1/1/10 Dover Gym

    Stairmill * 60 min

    Lying Rear Delt Cable Flyes
    10 * 20
    15 * 20
    20 * 20

    Incline Lying Rear Delt Cable Flyes
    10 * 20
    15 * 20

    DB Curls
    15 * 10
    17.5 * 10
    20 * 10

    Stretching & Out.

    Easy day, just got the blood into the muscles.

    -Pop

  21. more solid workouts brotha!
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net

  22. Thank you!


    Monday 1/4/10

    Deload

    DB Incline Bench
    20 * 10
    50 * 12
    75 * 12
    100 * 12 * 4 sets

    DB Flat Bench
    100 * 12 * 4 sets

    Superset 1:
    1: Standing Lat Rows to Belly: 100/130/160 * 20
    2: Lying Rear Delt Cable Flyes: 35/45/55 * 20

    Superset 2:
    1: Pushdowns: 50/70/90 * 20
    2: Cable Scapular Retraction: 200 * 20 * 3 sets

    Stairmill * 10 min
    Elliptical * 15 min

    BW: 265.5

    -Pop

  23. Gave blood today... dragging a little...

    Weds 1/6/10

    Stairmill * 30 min

    Stretching

    Deadlifts, conventional, standing on plate, hook grip
    135 * 5
    225 * 1
    315 * 1
    425 * 1
    515 * 1

    Shrugs
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Ab Wheel * 10

    Rope Abs
    80 * 20 * 3 sets

    DB Shrugs
    50 * 20 * 3 sets, one giant set

    BW: 264.5

    -Pop

  24. Thurs 1/7/10

    Stairmill * 30 min

    DB SOHP
    25 * 12
    45 * 12
    65 * 12 * 4 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 6 * 10 sets

    Pulldowns w/Tyler Grips
    100 * 10
    150 * 10
    200 * 10
    250 * 10

    DB Side Raises
    20 * 20 * 3 sets

    Elliptical * 30 min

    BW: 262.5

    -Pop

  25. Friday 1/8/10

    Stairmill * 35 min

    Incline Shrugs
    135 * 10
    225 * 10 * 5 sets

    Lying Rear Delt Cable Flyes
    25 * 20
    35 * 20
    45 * 20

    Reverse Pec Dec
    60 * 10 * 3 sets

    BB Curls
    bar * 5
    95 * 5
    135 * 5

    DB Preacher Curls
    15 * 20 * 2 sets

    Upright Rows
    50 * 10
    70 * 10
    90 * 10

    BW: 264.5

    -Pop

  26. Monday 1/11/10

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    135 + dbl'd mini & micro bands * 3
    185 + dbl'd mini & micro bands * 1
    225 + dbl'd mini & micro bands * 1
    275 + dbl'd mini & micro bands * 1
    325 + dbl'd mini & micro bands * 1
    370 + dbl'd mini & micro bands * Miss, lift off was screwed up, my fault for timing it wrong. Very close to locking it out anyway, spent like 20 years nearly locking it out. Took off 5 lbs and got my head straight.
    365 + dbl'd mini & micro bands * 1 PR

    Take bands off, add 4 board, close grip (thumbs from smooth)
    405 * 8
    455 * 5
    475 * 3

    Vid of 365 + bands:

    [ame="http://www.youtube.com/watch?v=8Mm5UehjEuQ"]YouTube- 365 + doubled mini & micro bands[/ame]



    Vid of 475 4 board:

    [ame="http://www.youtube.com/watch?v=T_5Qcujm21M"]YouTube- 475 close grip 4 board[/ame]

    Superset:
    1: Lying Rear Delt Flyes: 30/45/60 * 20
    2: Standing Seated Calbe Row: 130 * 20 * 3 sets
    3: Rolling DB Ext: 40/50/60 * 15

    Upright Rows, pinky on ring
    bar * 10
    65 * 10
    85 * 10
    105 * 10
    125 * 10

    BW: 266

    -Pop

  27. Weds 1/13/10

    Stairmill * 30 min

    Stretching

    SSB Low box squats, elite box on lowest position
    bar * 3
    135 * 3
    225 * 3
    315 * 3
    345 * 3

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs: 80 * 20 * 3 sets

    Ab Wheel * 10 * 2 sets

    Elliptical * 30 min

    BW: 264

    -Pop

  28. Thurs 1/14/10

    Elliptical * 15 min
    Stairmill * 15 min

    Stretching

    DB SOHP
    15 * 12
    35 * 12
    55 * 12
    75 * 12 * 4 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 7 * 10 sets

    Standing Lat Rows to Belly w/Tyler Grips
    100 * 10
    150 * 10 * 3 sets

    DB Side Raises
    20 * 20 * 3 sets

    BW: 263

    -Pop

  29. Friday 1/15/10

    Stairmill * 20 min

    Stretching

    Incline Shrugs
    bar * 12
    135 * 12
    225 * 12 * 5 sets w/3 count hold @ top

    Lying Rear Delt Cable Flyes
    30 * 20 * 3 sets

    Curls w/tyler grips
    bar * 10 reg + 10 rev
    65 * 10 reg + 10 rev
    85 * 10 reg + 10 rev

    DB Preacher Curls
    15 * 20 * 3 sets

    Elliptical * 15 min

    BW: 264

    -Pop

  30. Monday 1.18.10

    Bench, pinky on ring
    bar * 10
    95 * 10
    135 * 10
    185 * 3
    225 * 1
    275 * 1
    315 * 1
    365 * 1
    405 * 1
    450 * 1
    405 * 3

    Vid of 450:
    [ame="http://www.youtube.com/watch?v=G_ySZDM5FK4"]YouTube- chris 450[/ame]


    Vid of 405x3:
    [ame="http://www.youtube.com/watch?v=OGiuzTz5ybg"]YouTube- chris 405x3[/ame]

    Felt off on all of my sets today. I still got the weight okay, but didn't feel like I hit anything in the groove, and just tired... maybe fighting something. Movin' on and staying positive!

    4 board close grip
    405 * 5
    455 * 5 * 2 sets

    Reg Grip 475 * 10 sec holdout

    Superset:
    1: Lying Rear Delt Cable Flyes: 30/40/50 * 20
    2: Standing Lat Rows to Belly: 100/140/180 * 10
    3: Rolling DB extensions: 45/55/65 * 15


    BW: 267

    -Pop

  31. Weds 1/20/10

    Stairmill * 30 long minutes

    Stretching

    Deadlifts, sumo, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    445 * 3

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    495 * 10 * 3 sets

    Rope Abs
    80 * 20 * 3 sets

    SS w/ab wheel
    10 * 3 sets

    BW: 264.5

    -Pop

  32. Thurs 1/21/10

    Stairmill * 30 min

    Stretching

    DB SOHP
    20 * 12
    45 * 12
    65 * 12
    85 * 12 * 3 sets

    Lat Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 8 * 8 sets

    Standing Lat Pulls to Belly w/Tyler Grips
    100 * 10
    140 * 10
    180 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    Foam Rolling

    BW: 264.5

    -Pop

  33. Friday 1/22/10

    Stairmill * 15 min (5 min warmup, 10 min intervals)

    Incline Shrugs
    135 * 10
    225 * 10
    315 * 10 * 3 sets

    Lying Rear Delt Cable Flyes
    30 * 20 * 3 sets

    Curlbar Curls w/Fat Gripz
    bar * 10
    35 * 10
    55 * 10
    75 * 10

    DB Preacher Curls
    15 * 20 * 3 sets

    Wide Grip Upright Rows
    bar * 10
    65 * 10
    85 * 10
    105 * 10
    115 * 10

    Elliptical * 30 min

    Recumbant Bike * 20 min

    BW: 265

    -Pop

  34. Felt off today.

    Bench w/feet up
    bar * 10
    95 * 10
    135 * 10
    135 + 5 chains/side * 3
    185 + 5 chains/side * 1
    225 + 5 chains/side * 1
    275 + 5 chains/side * 1
    315 + 5 chains/side * 1
    355 + 5 chains/side * 1
    375 + 5 chains/side * Miss @ *******
    315 + 5 chains/side * 3

    Standing Lat Rows to Belly
    150 * 20 * 3 sets

    Felt awful, went home, have a fever. Ugh.

    -Pop

  35. Weds 1/27/10

    Stairmill * 15 min

    SSB Squats, elite box on lowest setting
    bar * 5
    135 * 5
    225 * 2
    315 * 2
    355 * 2

    Shrugs
    135 * 10
    225 * 10
    315 * 10
    405 * 20 * 3 sets

    Rope Abs
    80 * 20

    ss w/ab wheel
    10 * 2 sets

    BW: 261

    -Pop

  36. Thurs 1/28/10

    Elliptical * 5 min

    SOHP
    bar * 10
    95 * 10
    135 * 8
    185 * 3
    225 * 3
    265 * 1
    275 * 1
    245 * 3 + 7 more with some leg drive.

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    BW * 10 * 4 sets

    Row Machine
    135 * 10 * 3 sets
    225 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    BW: 261. Have a sinus infection, which is why I've felt bad lately. Started antibiotics today, should be back in the swing of it soon.

    -Pop

  37. Friday 1/29/10

    Finally! Friday! It's been a long week for me. I'm looking forward to resting over the weekend.

    Incline Shrugs
    bar * 10
    135 * 10
    225 * 10
    315 * 10
    405 * 10
    225 * 20
    135 * 20

    Lying Rear Delt Cable Flyes
    30 * 20
    40 * 20
    40 * 45 sec of reps
    60 * 45 sec of reps * 2, just trying something new

    Curls
    bar * 10
    95 * 5
    135 * 5
    155 * 5

    DB Preacher Curls
    15 * 20 * 3 sets

    DB Shrugs
    45 * 20 * 3 sets

    Solo Ab * 50

    Stairmill * 30 min at a low level
    Elliptical * 15 min slow

    BW: 262

    -Pop

  38. Feb 1, 2010

    Deload Week

    DB Incline
    15 * 10
    25 * 10
    35 * 10
    65 * 10
    90 * 10
    105 + hands on top of them * 10 * 3 sets

    DB Flat
    105 * 10 * 3 sets

    Superset:
    1: Lying Rear Delt Cable Flyes: 30 * 20 * 3 sets
    2: Rolling DB Ext: 35/45/55 * 20
    3: Standing Lat Pulls to Belly: 150 * 20 * 3 sets

    Elliptical * 35 min

    BW: 262

    -Pop

  39. Weds 2/3/10

    Stairmill * 30 min

    Sumo Deadlifts, hook grip
    135 * 5
    225 * 1
    315 * 1
    405 * 1
    475 * 1
    505 * 1 This is actually an all time PR. Went up well.

    Shrugs
    225 * 20
    315 * 20
    405 * 20 * 3 sets

    Rope Abs
    80 * 20 * 3 sets

    ss w/ab wheel
    10 * 3 sets

    BW: 260.5

    -Pop

  40. Thurs 2/4/10

    Stairmill * 30 min

    DB SOHP
    15 * 15
    25 * 15
    45 * 15
    65 * 15 * 3 sets

    Pulldowns
    100 * 10
    200 * 10

    Pullups
    w/1 mini band * 5
    w/2 mini bands * 5 * 3 sets

    Dips
    BW * 10 * 4 sets

    Bent Over Rows
    bar * 10
    135 * 10
    185 * 10 * 3 sets

    DB Side Raises
    15 * 20
    20 * 20
    25 * 20

    BW: 260.5

    -Pop
  

  
 

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