Tricep rape

I didn't think this would help much towards my training at first but my OHP has been on the up and up and I've been smoking regular OHP PR's while in a deficit so I've kept with it.

It was something I stole from Mike Hedlesky (sp?) and then I put it through a mincer and overcooked it.

The idea was ME bench + 1 high rep DB press + high rep/set tricep extensions. I can't do ME because I'm at home but I incorporated the rest and it seems to be having a positive effect.

Pushups with 1minute rest

Week 1: x16x13x9x6
Week 2: x15x10x7x7
Week 3: x18x12x10x9

Pushups on fists with slight pause
Week 4: x12x10x8x6 (2min)
Week 5: x13 x8 x8 x6 x5 (1min)
Week 6: x14 x10 x9 x8 x6

1 Arm Hammer grip OH DB press

Week 1: 10kg x22 
Week 2: 10kg x27
Week 3: 10kg x32
Week 4: 12.5kg x32
Week 5: 17.5kg x22
Week 6: 19kg? x18

1 Arm OH DB extension 1-2min rest

Week 1: 10...kg  x10 x9 x8 x7
Week 2: 10...kg  x12 x12 x10 x10
Week 3: 12.5kg  x6 x6 x5 x5 x5
Week 4: 12.5kg  x9 x7 x6 x6 x4

Week 5: 10kg x15 x10 x8 x6 x5
15 10 7 7 7