Tag Archives: Push 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.

Sunday – Push

  • Push Press
    • 145 lbs x 1 rep (warm-up)
    • 170 lbs x 2 reps
    • 170 lbs x 1 rep
  • Front Squat (w/o belt)
    • 195 lbs x 1 rep
    • 205 lbs x 1 rep
    • 215 lbs x 1 rep
    • 185 lbs x 5 reps
  • Floor Press
    • 185 lbs, 2 sets x 2 reps
    • 165 lbs, 3 sets x 5 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Overhead Squat
    • 75 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 171 lbs)
    • 27.5 lbs, 2 sets x 12 reps
  • Split┬áJerk
    • 155 lbs x 1 rep
    • 135 lbs, 3 sets x 5 reps
  • Rack Front Squats (w/o belt, 12th pin bottom)
    • 225 lbs, 3 sets x 5 reps
  • Rack Overhead Squat (w/o belt, 2nd pin top)
    • 185 lbs, 5 sets x 1 rep

Friday – Push

  • Wide Grip Bench Press
    • 235 lbs x 1 rep
    • 205 lbs x 3 reps
  • Front Squat
    • 230 lbs, 2 sets x 1 rep*
    • 185 lbs x 4 reps
  • Push Press
    • 165 lbs, 2 sets x 1 rep
    • 145 lbs, 3 sets x 3 reps
  • Back Squat (w/o belt)
    • 255 lbs x 2 reps
    • 275 lbs x 2 reps
  • Shoulder Press
    • 135 lbs x 1 rep
  • Weighted Dips (bodyweight = 171 lbs)
    • 25 lbs, 2 sets x 12 reps
  • Overhead Squat
    • 95 lbs, 3 sets x 3 reps

Comments:

* I don’t think I reached full depth on either set of front squats using 230 lbs.