A Top 40 Weightlifting Blog

Saturday, April 09, 2011


I know the program says, "DO NOT MODIFY" but I have a weak point that requires attention and three days a week isn't enough. I need four!!!

Warm Up
Seated Shoulder Press - bar/12 reps, 95lbs/12 reps, 135lbs/12 reps.

Power Sets
Seated Shoulder Press - 5 sets/1 rep/185lbs (5 minutes rest between sets).

Pump Sets
Seated Shoulder Press - 6 sets/3 reps/135lbs (2 minutes rest between sets).

The weights I used seemed to be a bit light so I focused on speed and explosive presses. Next week I may add another 10-20lbs. Good work out!!! Now it's family time.


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