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SVTPerformance's Chain of Restaurants
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LOOKBACK: Eddie THE BEAST predicts WSM win after 500kg Deadlift
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<blockquote data-quote="My94GT" data-source="post: 16208907" data-attributes="member: 57447"><p>Personally I would drop the third and fourth warm up set. My normal OHP looks like this </p><p></p><p>Standing OHP </p><p>Set 1- warm up with 95 for 8-10 reps</p><p>Set 2- light working set 135 x 5-6 reps </p><p>Set 3- working set 185 x 3-5 reps </p><p>Set 4- working set 225 x 3-5reps </p><p>Set 5- working set 245 x 3-5 reps </p><p></p><p>Then I roll into the rest of my work out with no more warm up sets on any of the lifts. The rest of my shoulder day is- </p><p></p><p>Seated press 5 sets x 8-12 reps each preferably with dumbbells but I’ll also utilize a straight bar set up of the gym has it</p><p></p><p>Bradford bar press 5 sets max rep each set with just the bar or light light weight added on the top two sets </p><p></p><p>Low pulley face pulls 4 sets at 8-12 reps one last set max rep range </p><p></p><p>Reverse cable cross over 4 sets 10-15 reps one last set max rep range</p><p></p><p>DB last raise 4 sets 10-15 reps one last set max rep with a drop set </p><p></p><p>Shrugs 4 sets 10-15 reps one last set max rep with a drop set. </p><p></p><p>This is generally a lot more volume which works great for me as I suffer from rotator cuff issues and collarbone pain from previous accidents or injuries over the years. </p><p></p><p>I would say if the supports help you then utilize them but also make sure you do plenty of accessory work to build the smaller groups in the shoulder area. The weight you’re moving is damn impressive, I’ve yet to cross the 300 mark on my shoulder press. I’ve been out of the gym for the better part of the last year and am just getting back into it so it’ll be interesting to see how quickly I get back to those previous numbers.</p></blockquote><p></p>
[QUOTE="My94GT, post: 16208907, member: 57447"] Personally I would drop the third and fourth warm up set. My normal OHP looks like this Standing OHP Set 1- warm up with 95 for 8-10 reps Set 2- light working set 135 x 5-6 reps Set 3- working set 185 x 3-5 reps Set 4- working set 225 x 3-5reps Set 5- working set 245 x 3-5 reps Then I roll into the rest of my work out with no more warm up sets on any of the lifts. The rest of my shoulder day is- Seated press 5 sets x 8-12 reps each preferably with dumbbells but I’ll also utilize a straight bar set up of the gym has it Bradford bar press 5 sets max rep each set with just the bar or light light weight added on the top two sets Low pulley face pulls 4 sets at 8-12 reps one last set max rep range Reverse cable cross over 4 sets 10-15 reps one last set max rep range DB last raise 4 sets 10-15 reps one last set max rep with a drop set Shrugs 4 sets 10-15 reps one last set max rep with a drop set. This is generally a lot more volume which works great for me as I suffer from rotator cuff issues and collarbone pain from previous accidents or injuries over the years. I would say if the supports help you then utilize them but also make sure you do plenty of accessory work to build the smaller groups in the shoulder area. The weight you’re moving is damn impressive, I’ve yet to cross the 300 mark on my shoulder press. I’ve been out of the gym for the better part of the last year and am just getting back into it so it’ll be interesting to see how quickly I get back to those previous numbers. [/QUOTE]
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LOOKBACK: Eddie THE BEAST predicts WSM win after 500kg Deadlift
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