Awesome shoulder day. Last week I struggled with getting the 2 reps @ 260 for push presses, so I knew this week would be a challenge. 255×2 felt a lot better than 260 did last week, so I felt pretty good going for 270. First single was brutal. Had to grind out the rep. I decided to rest 90s and go for broke. Refocused and nailed 270 for an EASY double. I can’t say that happens often. Nailed the 5 triples and moved on to the rest of the accessory work. I was pretty fried and 80-90lb single-arm db presses proved to be a challenge. Finished with lighter lateral work.
Push Press:
95x12x1
135x10x1
165x5x1
205x3x1
235x1x1
255x2x1
270x1x1
270x2x1
230x3x1
230x3x1
230x3x1
230x3x1
230x3x1
Standing DB Press (left arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1
Standing DB Press (right arm):
80x8x1
90x8x1
80x8x1
80x8x1
80x8x1
Strict Straight-arm Side Laterals:
25x8x1
25x8x1
25x8x1
25x8x1
25x8x1
Rear Delt Cable Flyes (low pull):
40x8x1
40x8x1
40x8x1
40x8x1
40x8x1
Rear Delt Cable Flyes (high pull):
30x8x1
30x8x1
30x8x1
30x8x1
30x8x1
+ stretching
Duration: 70 minutes