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.

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