Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 210 lbs x 3 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Comments:

* Failed on the third rep.

Wednesday – Push Workout

  • Floor Press
    • 235 lbs x 5 reps
  • Bench Press
    • 205 lbs x 7 reps
  • Incline Barbell Press
    • 95 lbs, 5 sets x 7 reps*
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 3 reps
    • 250 lbs x 3 reps**
  • Front Squat (w/o belt)
    • 165 lbs x 20 reps

Comments:

* I am still slowly working my way back up in weight since I injured my left shoulder. I am adding 5 lbs a workout. I used to lift around 190 lbs for sets of 5 reps in this exercise. By the time I have worked my way back up to that weight my shoulder should be completely recovered.

** Once again I failed on the third rep but I held it at the sticking point for several second before I had to drop it. I am almost tempted to give it another try again the next workout however, failing isn’t productive and I have already failed a few times at this attempt. I don’t mind failure but there are other PRs to try to break.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 5 sets x 7 reps

Arms

Saturday – Pull Workout

  • Hang Power Clean (w/ straps)
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs x 5 reps
    • 325 lbs x Failed**
  • Pre-exhaustion: Bent Over Lateral Raise & Barbell Row
    • 30 lbs & 135 lbs, 5 sets x 7 reps

Comments:

* I failed on the 10th rep but manged to complete the other two reps rest pause style without setting down the weight.

** I was able to pull the weight just above my knees before my grip slipped. I am confident that I will be able to handle this weight soon. I just need to build a little more grip strength.

Friday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 12 reps
    • 155 lbs x 7 reps
    • 200 lbs x 6 reps
  • Around The World Lateral Raise
    • 25 lbs, 5 sets x 7 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 20 lbs & 135 lbs, 5 sets x 7 reps

Arms

Monday – Push Workout

  • Bench Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps*
    • 140 lbs x 20 reps
  • Floor Press
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
    • 245 lbs x 2 reps**
  • Box Front Squat (w/ belt, 12″ box)
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 275 lbs x Failed
  • Front Squat (w/o belt)
    • 160 lbs x 15 reps
  • Low Bar Back Squat (w/ belt)
    • 275 lbs x 2 reps
    • 295 lbs x 2 reps

Comments:

* I failed on the second rep but it was close. I got stuck at the sticking point and will probably try again the next workout or attempt 255 lbs for a single.

** I failed on the second rep. However, this is a new 1 rep max PR for me in the floor press. The amount of weight I can lift in the bench press compared to the floor press is close and have come to accept the it as an accurate conjugate. If I gain 20 lbs in the floor press it is safe to assume I will have gained 20 lbs in the bench press. The floor press reduces the amount of stress on the front deltoid making it an excellent alternative to the bench press if you have shoulder problems.