I'm freaking clove in here baby. Alright, Coastio coming to Ashley the lion's tent. This is going to be the road to 300 park 2. So in the first video if you didn't watch it I go over my plan how I'm going to retain a 300-pound strike press. So I'll put a code or a code. There ain't no codes, there's cards. I'm going to put a card right up here and then during my workout today I'm going to implement that plan and kind of go over some of the exercises while I'm picking these exercises and how I think it's going to transfer over to my overhead press. So let's go baby. So to start off this session of day guys we are going to do a heavy single for the Sturk press. Now yesterday I actually hit 400 pounds for reps on the Viking press so you guys can check that out right now. Come on there you go. Come on. Come on Joe, come on. Come on. And a lot of my working sets were around 370 pounds so that was me getting in a push press variation and it's specific to my competition coming up but that felt really good. Not sure where my single is going to be today because I had already done shoulder work yesterday but it's still good to work that skill of a heavy single. I'm feeling awesome right now. We have 185 which was just a little weird because it was lighter so the bar kind of rolled in my hands a little bit but then I went up to 205 and 205 and they felt like butter. So I'm thinking minimally we're going to get around 275 to 80 today which if I got 280 that would be a PR overall and I'll take that baby PR for today and be super stoked about that. What I don't have on is elbow sleeves and a belt yet and I'm actually not lifting and lifters today. I'm just wearing these, just some Nike's so you know when it comes to game day when I'll have everything on I will only be able to perform better. So let's keep rolling with the training footage and see how we do. Alright so just recapping the single session is I hit 280 which was freaking awesome. It felt a lot faster than I thought it just felt better overall. My shoulders were feeling very strong so took the next jump up went to 295 hit that and was very stoked. There was definitely more of a grind with that but I know if I've rest a little bit 300 is going to be there. So I went up to 300 freaking pounds and I know I just made the video talking about how I'm going to get 300 pounds and I did nothing today was going to be the day but guys check this out. So there we go we've hit 300 pounds which is huge for me that is a personal best with the strict press so now we got to move on forward with the train which is going to be 300 plus for a strict press but just overall stoked with that performance today. So next thing on tap is we're going to work some pin presses around nose level which is something I talked about before in the previous video and really that's just going to help working on my sticky point and strengthening my triceps for the lockout. So we're going to crank through those bad boys now. Alright guys so pin pressing is just a huge variation that I love to incorporate in my programming. I typically will use it in any situation for my sticky point so if I get stuck you know anywhere midway through the press that's where I want to set the pins or maybe a little bit below that so I can work on pushing through that sticky part and range of motion of the lift. So if you guys are struggling somewhere specifically in your press you want to set the pins there and it's just a nice way that you can get extra pressing work in without it being a strict press or taxing your body too much because it is a shortened range of motion. So throw those in typically like I said I like to do anywhere from chin or above so sometimes it's going to be above my head sometimes it's going to be right at my nose or my forehead or anywhere in that region of the press but that's going to be one of the variations I throw in throughout the week to strengthen that overhead press. Another perk about pin pressing is it's going to help with tricep development so you can never have too strong of triceps when it comes to a press especially if you get stuck during that lockout so if you're looking to increase the tricep strength and you don't want to do body building accessory work you can obviously just do pin pressing which is going to have direct work on the triceps. So one of the last exercises we're going to do today is going to be low incline close grip a slingshot bench. Now typically strong men don't really bench that much just because there's not many benching events in strong men so the benching frequency is going to be a little bit lower but what I like to do is use the bench variations that are going to help increase my overhead press. So incline bench is going to be a great one then we just get a little bit more specific and we have a close grip on there for triceps and then we add the slingshot which is going to allow me to overload that movement and it's going to make it easier off of my chest and just focus pretty much from midway and up in terms of where I'm going to be feeling at the most. So that's why I like using this just because it's going to transfer over to the overhead press more so we're just going to do a couple sets of eight reps here around RPE 7 or 8 and then kind of wrap it up with some direct tricep work and that's going to be the main upper session for my programming this week and hopefully you guys are learning some things and I'm going to implement this into your training. Alright guys so I'm going to finish up this session which is a little bit direct tricep work so we're going to push down. Now something I typically think people do wrong with push down and I've been really guilty of this is that in their shoulders start doing a lot of the work by pushing down to get extra reps or just trying to just push a little bit harder where when we're really trying to target the tricep specifically and this is something I learned when I was in Tennessee with Antoine and Juji as we want to work on puffing our chest out and trying to get our biceps almost touch our radius okay or as close to it as you can and then when you push down trying to get a little bit of outward rotation with the wrists so I'll show you what we don't want to do. We don't want to be hunched over and pushing down with our upper body and our shoulders instead. We want to stay nice and close. I actually sink my weight down so I can get full range of motion keeping everything tight pressing down all the way back up pressing down just like so nice and controlled. New shoulders are involved. It's all direct tricep work so this is just going to help transfer over to the press and the lock out kind of my sticky point where I get stuck when I press. Alright guys so that was pretty much it for this session. To be honest with you I did not expect to get a 300 pound stretch press today. I honestly had no idea where my numbers were with my stretch press. My last record of PR was 275 that was like a year and a half ago so very happy it's just a great way to set the tone for the week and execute the plan that I talked about in the previous video about how I would attain that. Now obviously the next marker is going to be 315 so we'll see if we can kind of gear everything towards that as a new stretch press PR. But hopefully you guys like this video. You're implementing the tips to increase your overhead press whether that's a stretch press, push press or any of the jerk variations and you guys are just taking that and putting in your programming. 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