A Top 40 Weightlifting Blog

Wednesday, June 12, 2013

Deadlifts and Shoulder Press

Its raining, its pouring, the old man is... going out to the garage to hit some Deadlifts and Shoulder Press.

Warm Up
Squats - bar/8 reps, 135lbs/8 reps.
Rack Pulls (just under knees) - 225lbs/8 reps, 405lbs/4 reps.

Power Phase
Rack Pulls (just under knees) - 6 sets/2 reps/495lbs, 2 sets/3 reps/495lbs.
Seated Shoulder Press - (warm up - bar/12 reps, 135lbs/8 reps) 6 sets/2 reps/185lbs, 2 sets/3 reps/185lbs.
*aprox 2 minutes rest after each set*

Pump Phase
Dead Lifts - 1 set/6 reps/325lbs, 2 sets/7 reps/325lbs.
Seated Shoulder Press (with 120lbs chain) - 1 set/6 reps/75lbs + 120lbs chain, 2 sets/7 reps/75lbs + 120lbs chain.
*aprox 2 minutes rest after each set*

Power Phase wasn't too taxing. Pump Phase was also not too bad. The chain really added an interesting dynamic to the Seated Shoulder Press. Trying to stabilize the weight, eventhough it was light, was difficult. I'm sure I'll be sore tomorrow after hitting those small stabilizer muscles.


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