Saturday, May 28, 2011

Training - Shoulders and Chest

Bodyweight - 255

Seated Press Behind the Neck -
bar x 30
95 x 10
135 x 10
155 x 5
185 x 5
205 x 3

225 x 10
185 x 12

Db Bench - 100's x 21, 10

Side Laterals - 25's x 4 sets of 15

Notes - Decent session.  Felt good.  Had a few more reps in me on the 225 press, and a lot more in me on the 185 down set.  But I am usually pretty careful with this movement.  As you can see, I bring it down low.  None of that top of the head horseshit. 


  1. Hey man,
    I was rereading some good, old articles and came across the Ultimate Strength part 1 article. For every following week the idea is to add 5 or 10 lbs(or however much I can) to every set working up to the top set (including the top set) correct? Also if I continue to add weight and then can't hit the top set for 5, what should I do? Have a good memorial day brother.

  2. Which one are you referring to exactly?

    sorry for the confusion...

  4. Ok paul here is my situation I have a week in 7 weeks (july 23rd). Do I just run the first 6 weeks of strong15 and then take week 7 off till saturday 23rd and just do .90% opener, .95% 2nd, and make my 3rds 5lb PR attempts?

  5. Darn nice work on the 225-10 reps behind the necks vid, you do a nice job on the full reps.

  6. John - 10,20,20,10,10 if you're decently strong. If not, 5,10,10,5,5. So in week 2 you add 5, week 3 add 10, etc.

    Pat - Yup. Sounds about right.

  7. can you perform 225 y 10 standing?

  8. Yeah, no problem strength wise. But front pressing puts a lot of pressure on my elbows now and tends to irritate them. I've done 275 for a triple on strict standing press.