Tuesday, September 20, 2011

9/20/11 - UPPER BODY ME DAY

Max Effort:
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure
DB Push Press - 1x15-20

Met-Con:
10 min AMRAP
205 lb Bench Press - 5
30 lb Weighted Ring Dips - 10

Assistance Work:
DB Kickbacks - 3x15-20

Superset:
DB Side Raises - 3x12-15
Situps - 3x30

Notes:
Reminder - RP (Rest Pause) sets are to failure with a 20-30 second rest between sets.
Do the Assistance Work and Superset if you have time and energy.
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6 comments:

  1. RickSeptember 20, 2011 at 5:04 PM

    Shoulder Press - 145 LBS 3RM
    METCON - 3 rounds + 4 Reps Bench

    ReplyDelete
  2. RickSeptember 20, 2011 at 5:08 PM

    Oh, and I used 110 LBS for the RP sets - 9,6,3 reps.

    ReplyDelete
  3. RickSeptember 20, 2011 at 5:09 PM

    Tough one without a spotter!

    ReplyDelete
  4. Jeff DallonSeptember 21, 2011 at 6:55 AM

    Good job Rick!!!

    ReplyDelete
  5. Jeff DallonSeptember 21, 2011 at 6:58 AM

    Shoulder Press = 135x5, 155x3, 165x2, 170x1
    RP sets = 125x10, 4, 2
    Met-Con = 5 Rounds

    I did the assistance work, but I didn't them as a superset and I only did 2 sets of 30 situps.

    ReplyDelete
  6. JeremySeptember 21, 2011 at 10:26 AM

    SHOULDER PRESS= 105x3, 115x3, 125x3, 135x3
    RP= 105x10,5,3
    MET-CON= 4RDS +1

    ReplyDelete

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