Dufisthenics

Today I again tried to push some of my current limits with weighted pull ups where I managed to squeeze out one eye popping rep with 70 pounds between my legs.  I then surprised myself towards the end of the workout on the plated loaded Cybex overhead press machine.

I have decent shoulder strength but nothing fantastic.  If I do seated overhead barbell presses I MIGHT be able to get 160-165 pounds up once.  On the this Cybex rig I topped out with THREE 45 pound plates on each side which I got up for three difficult but clean reps.

I am still trying to figure out how this can be.  Even if you don’t count the small amount of weight of the support arms that means at a minimum I had 270 pounds loaded onto the machine.  The main difference with this movement compared to a conventional barbell overhead press is your hands are going up and in at the same time.  When I reach the apex the handles are less than an inch apart.  Perhaps this curve allows me to recruit different muscle groups which in turn allow me to move a much larger amount of weight.  It was pretty bizarre.  As you can guess I don’t do this machine normally, hence my surprise in numbers.  I may need to add it on a semi-regular basis for it’s ego boosting side effect alone.

I did pull ups for the first time in weeks and STILL could feel a little irritation in the left forearm.  It subsided somewhat as the sets continued.

Today’s Workout

5 minutes cardio/stretching

60 second wall handstand

10 pull ups

Belly to wall handstand push ups x 5

Pull ups + 25lbs x 7

Belly to wall handstand push ups x 5

Pull ups + 45lbs x 4

Belly to wall handstand push ups x 5

Pull ups + 70lbs x 1

Cybex plate loaded overhead press – 90lbs x 12

Standing low to high cable one arm cable row – 80lbs x 8 (both arms)

Cybex plate loaded overhead press – 180lbs x 8

Standing low to high cable one arm cable row – 80lbs x 8 (both arms)

Cybex plate loaded overhead press – 270lbs x 3

Standing low to high cable one arm cable row – 90lbs x 8 (both arms)