Tag Archives: Clean & Strict Press

Wednesday – Shoulders

  • Clean & Strict Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 170 lbs x 1 rep
  • Push Press
    • 185 lbs x 3 reps
  • Power Snatch
    • 115 lbs, 3 sets x 5 reps
  • Strict Press
    • 115 lbs, 3 sets x 7 reps

Comments:

I am a little sick today with an extremely sore throat so I didn’t have the energy to do my second workout today which would have been arms. I don’t like missing arms because this is an area I really want to work on. Right now my arms are 17″ after two years of solid training and would like to have 18″ arms by the end of my third year.

Nevertheless, arms do incidentally get a lot of direct training from my regular chest and back workouts. I do plenty of chins which work the biceps and heavy bench presses which will also build the triceps. In fact, I haven’t done much direct arm training in the first two years and focused primarily on heavy pushing and pulling exercises.

However, I do feel that I am going to have to isolate and training the arms separate if I want mammoth guns one day. If I can achieve 18″ arms by the end of my third strait year of training then I don’t see any reason why I can’t eventually one day exceed 20″ arms which at my height of 5’8″ is incredibly large for a natural bodybuilder.

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 215 lbs x 5 reps
    • 215 lbs x 4 reps
  • Incline Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 155 lbs x 5 reps
  • Paused Squat
    • 135 lbs x 3 reps
    • 175 lbs, 7 sets x 3 reps
  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 140 lbs, 3 sets x 3 reps*
  • Arnold Press
    • 30 lbs x 20 reps
    • 40 lbs x 15 reps
    • 50 lbs x 12 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
    • 85 lbs x 10 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 12 reps
    • 65 lbs x 10 reps

Comments:

* I felt my left shoulder pop out on the third rep. However, even if my shoulder didn’t give out I was already quite fatigued and may not have been able to squeeze out this extra rep anyways. The good news is that my shoulder doesn’t hurt when I feel it pop out and doesn’t influence my recovery. I just want to be sure I don’t over extend myself and sustain another injury.

Wednesday – Full Body Workout

  • Paused Squat
    • 135 lbs x 3 reps
    • 165 lbs, 7 sets x 3 reps
  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 230 lbs x 7 reps
    • 230 lbs x 4 reps
  • Clean & Strict Press
    • 135 lbs, 5 sets x 3 reps*

Comments:

* I felt my left shoulder pop on the 4th set and usually stop at this point. However, since I like doing either 3, 5, or 7 sets I took a chance and did a fifth set and didn’t have any problems. I could have potentially continued and did all 7 sets but I think the extra top set of bench presses using 230 lbs tired my shoulders and triceps out.