A Top 40 Weightlifting Blog

Friday, June 15, 2012


Shame on me... It's been a while since doing shoulder presses. My last shoulder day I said, "I feel that doing the seated presses is really helping my bench press. That said, I better keep doing them". Maybe that's the reason my bench press has been lacking lately.

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

Power Phase
Seated Shoulder Press - 3 sets/1 rep/225lbs, 5 sets/1 rep/255lbs.
*3 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 3 sets/7 reps/175lbs, 2 sets/6 reps/175lbs, 1 set/8 reps/175lbs.
*3 minutes rest after each set*

Extra Stuff
Dumbbell Side Laterals (rear delts) - 4 sets/12 reps/20lbs.
That was my strongest shoulder work out to date. Shoulders are really pumped right now. I thought my hand would bother my training today but it didn't. Everything seems to be back to abnormal.


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