Attack Your Weaknesses

For a long time I've neglected overhead pressing.  I had no problem believing that it was horrible for the shoulders and that I'd end up ruining my health by pressing overhead because I sucked at it and I just didn't want to do it.  Recently, instead of using a second bench press day each week with a focus on speed as many powerlifters do, I've chosen to use my second upper body day of the week to focus on overhead pressing, and my results have been tremendous.  Not only has it helped to increase my bench press, but it has built muscle in my entire upper body, made my shoulders actually feel more healthy, and increased my overhead strength itself.  

Badass Golden-Age Overhead Press

My mindset about overhead pressing changed one day in the spring.  I had just submitted my final project for Strength and Conditioning, which required me to write a 12 week program for an athlete.  I had included in my program the option for quarterbacks, pitchers, and other throwing athletes as well as athletes with pre-existing shoulder injuries to not overhead press.  Coach Klika, FDU's strength and conditioning coach asked me why I did this.  I explained that I know some athletes and coaches preferred not to overhead press because it can damage the shoulders and might cause more harm than good for athletes in these situations.  He then said, "Well, I might argue that throwing athletes and athletes who have had shoulder injuries should overhead press because it's the best way to add mass and strength to the shoulders."  This one statement changed my entire way of thinking.  Why shouldn't I overhead press?  Why don't people overhead press?  Because it's hard.  Because they suck at it, and who wants to do what they suck at?

I suck at overhead pressing...attack your weaknesses

I am one of these people.  I am terrible at overhead pressing, so I have made it a goal of mine to attack this weakness and make it my strength.  For today's workout I challenged the athletes I work out with to design their own assistance program, attacking their own personal weaknesses.  Remember, if you always do what you've always done, then you'll always get what you've always gotten. 

Foam Rolling

General Warmup

Dynamic Warmup

Shoulder Traction

Single Arm Band Rows

Pushups

Bodyweight Ring Rows

Scapula Pushups

Power

Single Arm Dumbbell Jerk--6x3 each arm

Strength

Push Press--4x6

*Worked up to 195 lbs for 5...gettin' stronger

Assistance

Back Down Overhead Set--Strict Military Press--1xFailure

*70% of heaviest set of the day (135 lbs)

A big strong man hittin some pull ups

Supplemental Lift

Pull Ups--3xSubmax

Single Arm Work

Single Arm Dumbbell Bench--3x15 each arm

Pulling

Single Arm Dumbbell Row--3x8 each arm

Conditioning/Muscle Building--3 Rounds

Bodyweight Ring Back Flys--10

Weighted Back Extensions--15

Sprinter Situps--12 each side

Gun Show--2 Rounds

Rope Curls--12

Rolling Triceps Extensions--12

Finisher

Dumbbell Farmer's Walks--3x1 Lap

*120 lb dumbbells