Tag Archives: Standing French Press

Chest, Shoulders, Triceps

10 sets x 10 reps of bench press followed by 10 sets x 10 reps side lateral raise and 10 sets x 10 reps standing french press.

I used 40 lbs today in the lateral raise for all sets and chalk to enhance grip. I like to set the dumbbells on a bench in front of me so I don’t have to continuously pick them up off the floor or carry them to a rack.

The weight is much heavier than I should handle so I cheat by swinning the weight. I don’t care what it looks like. This is the first time I have done this and the pump in my deltoids after delt great.

I also focus on trying to not let the dumbbells touch my thighs on the way down to keep tension on the delts. I believe this is important because the time under tension decreases as you use a shorter range of motion.

For the french press I started with 50 lbs and am not totally confident if I am going to try to progressively add weight. The stress in the elbows is high from this exersice and my elbows can get hurt easily if I try to go too heavy too fast.

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 sets  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.

Monday – Push Workout

  • Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 5 reps
    • 250 lbs x 1 rep
  • Incline Barbell Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
    • 200 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 40 lbs x 20 reps
    • 50 lbs x 15 reps
  • Weighted Dips (BW = 180 lbs)
    • 25 lbs x 15 reps
    • 35 lbs x 15 reps
    • 45 lbs x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
  • Arnold Press
    • 30 lbs x 12 reps
    • 35 lbs x 12 reps
    • 40 lbs x 10 reps
    • 50 lbs x 5 reps
  • Seated Dumbbell Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.