March 30th - Nice OHP and PP, minor injury - never do bump-and-go Push Press

 30.03.2026

Warmup - OHP stretches, thumb and wrist stretches alongside it (rubber), L flys, some very slow and careful squats

I asked myself how come I don't need warmup on DL. Then I realized - it's because I do a lot of actual warmup sets! That's what I did today.

Overhead press

20 for 20

50 for 8

60 for 6

70 for 5

80 for 4

90 for 4

100 for 4

103 for 4

105 for 5 - feels good, confident

Some step-ups in between sets for PP warmup

Push press

105 - front rack hold

70 for 2

103 for 2

113 for 2 - these sets were pretty fast, sort of similar to a double set

123 for 2 first rep okay, second mediocre; then, right away -

128 for 1 and one failed - first rep was really good, second got stuck around the sticking point. I held it, considered putting in more effort - I felt like I could lock it out with some grit, but decided to put it down. Strained my right leg a little bit cause I overextended it.

Eventually I decided I was done downstairs.

I have psychological issues with PP. I am not programming it. I'm still trying to "break out" with it. I must stop it. I need to work real volume with it.

GOOD THING - front rack was very nice. I didn't "overdo it".

I need my CUES - front of neck. HORIZONTAL unrack, then I flex my serratus a little. No pushing up the bar!

Need to work on my air control a little as well. As strange as it sounds I need to allow myself to breathe while holding the bar.

Next PP workout will be me forcefully breaking my mental stereotypes. I'll take around 95 kgs and do sets of 3. Five sets of three. Each rep with good rack, perfect impulse control, good breathing, controlled bar lowering, good lockout. That's how I'll get through to myself.

But also I think I wouldn't have had a good front rack today if I hadn't done any OHP or done only light weights. That was the idea today. The tissues stretch the right way when I do it.

All this is a reminder that I need Squat first, then I'll have my PP.

Need to take my time. Be careful. Volume is the pusher, but you have to be really gradual with it when you're restarting something. Lucky, I've been doing some squat. It's not a hurting exercise anymore.

***

Next day. I just figured it. It's because I tried to do a touch and go PP. I dropped it into a push position and reversed the speed. That's how there was intense strain. Like jumping from a second story.

Good news, though. It hurt yesterday, it hurt a lot when I woke up, but after a while it barely hurts. So it just a strain. Why does it have to be my legs? It has to be telling me something about me. My legs.

RPotD