Tag Archives: Snatch Grip Shoulder Press

Saturday – Push Workout

Chest

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 reps
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
    • 255 lbs x Failed
    • 225 lbs x 4 reps
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 35 lbs, 3 sets x 20 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 12 reps
    • 35 lbs x 12 reps

Shoulders

  • Overhead Press
    • 115 lbs, 3 sets x 7 reps
    • 95 lbs x 12 reps
  • Snatch Grip Shoulder Press (behind neck)
    • 45 lbs x Failed*
  • Arnold Press
    • 40 lbs, 3 sets x 7 reps
    • 35 lbs x 10 reps
  • Barbell Upright Row
    • 65 lbs x 12 reps
    • 75 lbs x 12 reps
    • 85 lbs x 12 reps
    • 95 lbs x 10 reps
  • Around The World Lateral Raise**
    • Drop Set: 30 lbs, 25 lbs, 20 lbs, 15 lbs, 12 lbs x 7 reps

Comments:

* I am still not able to do this exercise since I injured my left shoulder. It has taken 6 months for my shoulder to heal enough that I can do dumbbell flyes, incline press, dips, and several other chest and shoulder exercises.

** I performed 7 reps for each drop set without necessarily reaching failure on each set. By the time I used the 12 lb dumbbells they felt heavier than the 30 lbs dumbbells I started with. the latic acid burn in the shoulders was phenomenal.

I also needed to take a break before training my shoulders. After working chest it is very difficult to to train shoulders using heavy weight as all chest exercises involve the shoulders to a large degree.

Saturday – Push

  • Bench Press
    • 225 lbs x 1 rep
    • 240 lbs x 1 rep
    • 135 lbs x 12 reps
  • Incline Press (50°)
    • 120 lbs, 3 sets x 7 reps
  • Weighted Dips (bodyweight = 164 lbs)
    • 55 lbs, 2 sets x 12 reps
  • Snatch Grip Shoulder Press (behind the neck)
    • 85 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes (35°)
    • 40 lbs x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps

Wednesday – Push

  • Power Jerk
    • 145 lbs x 3 reps
    • 175 lbs x Failed*
  • Bench Press
    • 215 lbs x 1 rep (paused)
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 205 lbs, 2 sets x 3 reps
    • 135 lbs, 3 sets x 8-12 reps
  • Snatch Grip Shoulder Press
    • 75 lbs x 7 reps
    • 95 lbs x 6 reps
  • Incline Dumbbell Flyes (35°)
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 12 reps

Comments:

* I am not 100% sure why I failed today. As I performed each consecutive set I noticed that I had a considerable amount of muscle soreness in the rear delt and lat area. I also felt a little tired and recently dropped down in bodyweight to 163 lbs so my energy levels were low.

Saturday – Push Vertical

  • Power Jerk
    • 175 lbs, 3 sets x 2 reps
  • Drop Jerk
    • 60 lbs, 3 sets x 5 reps
  • Standing Shoulder Press
    • 135 lbs, 3 sets x 2 reps
  • Snatch Grip Shoulder Press
    • 80 lbs, 3 sets x 7 reps
  • Press in Snatch
    • 45 lbs, 3 sets x 3 reps
  • Weighted Dips (bodyweight = 166 lbs)
    • 50 lbs, 2 sets x 12 reps
  • Overhead Dumbbell Tricep Extention
    • 20 lbs, 2 sets x 12 reps