A Top 40 Weightlifting Blog

Friday, August 29, 2014

Shoulders and Core

My schedule is all over the place lately. I haven't been able to train all week. Tonight I am on duty so my day is free. Trying to stick to the Hepburn Program today is Shoulders. First time in a while.

Warm Up
Standing Military Press - bar/12 reps, 95lbs/12 reps, 135lbs/6 reps.

Power Phase
Standing Military Press - 5 sets/1 rep/185lbs.

Pump Phase
Standing Military Press - 6 sets/3 reps/135lbs.

Extra Stuff
Dumbbell Side Laterals - 3 sets/16 reps/15lbs each.
Trap Bar Shrugs - 140/12 reps, 240lbs/12 reps, 3 sets/6 reps/340lbs.
Ab Sling Knee Ups - 3 sets/12 reps.

Time to start following the Hepburn Program as it should be followed. I am considering competing in November at the 17 Wing Powerlifting Competition. Six years ago I was the 17 Wing Champion. Time to get my title back.


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