A Top 40 Weightlifting Blog

Wednesday, June 19, 2013

Deadlifts and Shoulder Press

Had a couple of realization momments yesterday during training.

Warm Up
Squats - 3 sets/8 reps/135lbs.
Rack Pulls (just above knee) - 315lbs/6 reps, 405lbs/4 reps.

Power Phase
Rack Pulls (just above knee) - 5 sets/2 reps/555lbs, 3 sets/3 reps/555lbs.
Standing Military Press - 5 sets/3 reps/135lbs, 2 sets/3 reps/155lbs, 1 set/2 reps/185lbs.
*2 minutes rest between sets*

Pump Phase
Deadlifts - 3 sets/7 reps/405lbs.
Standing Military Press - 3 sets/7 reps/135lbs.
*2 minutes rest between sets*

Here are the points I noted.
  1. I need to nut up and increase my weights. Yesterday I went to 405lbs on the Pump Phase from 325lbs last week.
  2. Standing Military Press is a much better exercise than seated presses. I will be using them from now on. Maybe also with a clean to start.
  3. My biggest weakness during the Military Press was control. This exercise will hit all sorts of new stabilization muscles.
Not many new points but it will change things slightly for the better.


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