Coach Wodyn

Improve Overhead Pressing

Day 1

Heavy Bench Press x1-10 Reps

Standing DB Presses x 20 Reps

Day 3

Seated OHP 1-10 Reps

Day 5/6

One-hand standing OHP 10-20 reps

Standing Barbell Press / BTN Press

Narrow Bench 10 reps stay fresh for Day 1.

Bonus Tip > Reverse Grip Press when standing press has stalled.

Assistance Movements

Work them very heavily too.

Don't settle for high reps on forearms, calves, etc.

3-20 rep range. Use them all.

Rep Pull-Ups (41 pull-ups after 250kg bench)

Once a month.

Sets of 2 reps for technique.

Get angry and hit reps in a good rhythm.

20 most sessions (once a week)

After Bench Press / Heavy Movement

Relative strength is very high.

Rear deltoids + Deadlift + Biceps

Go way beyond with strength for low reps then come back for the high reps.

Maxing Out Bench Press

1-hour warm-up.Between sets up to 75-80%

Overhead Presses.

Chin-ups.

Rear deltoids.

Biceps.

Rotator cuffs.

Keep it light. Pulling muscles won't be fatigued. Pushing muscles a little bit of fatigue.

Decline Floor Press

Heavy loads.

Wide grip to help with snatch lockout.

Potentiating HSPU

Dips / Bench / Decline Floor Press to 1.

A few singles for practice.

Go for high reps.

If balance is the issue > do weighted freestanding handstand push-ups for singles on the minute into max reps unloaded after a rest.

Bench Lockout

Heavy wide (81cm between index/snatch) grip floor presses.

Start thinking about the lockout from the bottom.

This activates the stretch reflex subconsciously.

Wrist straps applied tightly can optimize the wrist and support lockout. Aikido decreases strength by manipulating the wrist position of the opponent.

Monkey Grip

Optimize wrist position for press lockouts

Arching Bench

Because you can't do it, it's bad.

Yes, TOO MUCH arch may be bad.

Most people will never get close to TOO MUCH Arch.

Press from the diaphragm, not from the chest.

All Elite Weightlifters

Are all weightlifters are hypermobile. Weightlifting

Catch the snatch with your PECS / LATS & TRICEPS.

Activation Methods

1. Acupressure points.

2. Stand on one leg with eyes closed. Hands-on hips. Nerves in the ankle stimulate the body.

3. 1-foot juggling.