14/05/11 - Sat - OHP, start of mass gain program

Basing my next 6 weeks on a mass gain program "Mass15" created by Paul Carter (http://www.lift-run-bang.com/), found on his excellent blog. 

Bodyweight = 118kg (bf ~18%)

1) BB Overhead Press (strict standing)
Weight    Reps   Sets
35             5         1
45             4         1
55             3         1
62.5          2         1
72.5          1         1
62.5         14        1 - had maybe one rep left, est. 1rep max = 92 kg

 2) Chinups 5x5
Weight    Reps   Sets
BW           5        1
5               5        1
10             5        1
12.5          5        1
5               5        1 - did this last one with an overgrip

3) Dips
BW 1x12reps

4) BB Curls 5x10 (strict)
Weight    Reps   Sets
Bar           10       1
30            10       1
35            10       1
40            10       1
35            10       1

5) Neck
Back (harness) - 10kg x 20reps
Front (plate on head) - 10kg x 20reps