Tag Archives: Skull Crusher

Friday – Shoulders & Arms

  • Power Snatch (w/o straps)
    • 75 lbs x 3 reps
    • 95 lbs x 3 reps
    • 115 lbs x 3 reps
    • 130 lbs, 5 sets x 3 reps*
  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 55 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Muscle Clean & Press
    • 80 lbs, 3 sets x 7 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 7 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 setsĀ  10 reps
  • Incline Dumbbell Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Pullover & Press
    • 85 lbs, 3 sets x 12 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Wrist Curl
    • 18 lbs, 3 sets x 20 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Comments:

* Failed on 3rd rep of the very first set.

Sunday – Shoulders & Triceps

  • Behind The Neck Press
    • 45 lbs, 3 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 2 sets x 12 reps
  • Muscle Clean & Press
    • 70 lbs, 3 sets x 7 reps
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 180 lbs x 3 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps

Comments:

* It is nice to be able to press behind my neck again as I had a limited range of motion fro several months due to a shoulder injury. I am going to use this exercise to help rehabilitate my shoulder and will be starting out with very light weight adding 5 lbs a workout until I feel confident pressing behind my neck again.

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 – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 235 lbs, 5 sets x 3 reps*
  • Standing Shoulder Press
    • 115 lbs x 15 reps
    • 135 lbs x 12 reps
    • 170 lbs x 3 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 100 lbs, 2 sets x 15 reps

Comments:

* I failed on the third rep of the last set and believe it was a matter of thought. My focus seemed off and I performed the first tow reps slower than I normally do. I felt discouraged about this as my personal best is 250 lbs for 5 sets of 3 reps within this program. So I decided to take a five minute break and try again. To my surprise I was able to do all three reps and this sixth set felt easier than some of my other previous sets. I believe it was a matter of focus.

Monday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 220 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 115 lbs x 12 reps
    • 160 lbs, 3 sets x 5 reps**
  • Skull Crusher
    • 45 lbs x 20 reps
    • 120 lbs, 3 sets x 7 reps

Comments:

* Completing the seventh rep on the last set was hard to do but nevertheless it is a great accomplishment to be able to lift this heavy again. I haven’t been able to bench press this much since around this time last year.

** I failed on the fifth rep of the third set.

Wednesday – Push Workout

  • Bench Press
    • 135 lbs x 12 reps
    • 205 lbs, 5 sets x 7 reps*
  • Standing Shoulder Press
    • 95 lbs x 15 reps
    • 145 lbs, 3 sets x 7 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 105 lbs, 3 sets x 7 reps**

Comments:

* I did 11 reps on the last set which was frustrating for me since 11 reps with 205 lbs works out to be the same 1 rep max PR as 12 reps with 200 lbs using a 1 rep max calculator.

** I did 12 reps on the last set but it felt like I could have done 15. I am not sure why I am so strong in this exercise but at the same time am having trouble increasing my bench press strength.