I also increased my shoulder presses by 2.5kg to 52.5kg for my 5x5 sets today💪👊 (for those of you following my challenge). I expect to keep on adding more progressively, as I'm getting more and more used to the lower rep range for my shoulder workouts. 55 should be just fine on Wednesday🤞.
For those following me on Appics, I've invited anyone who follows me to leave a guess on how much I will be able to lift above my head at the end of the #getinshapechallenge , where my goal is to practice Olympic Weightlifting and see how much I can lift in one rep. I'll be giving away 100 STEEM to whoever make the closest guess, making it 200 if they also participated in the #grtinshapechallenge and 300 if they also invited a friend to do the same (let's grow this place together!).
Monday morning s my regular "Push day", where my workout focus on chest, shoulders and triceps, the major muscles involved in any pushing movement. I''ve found this workout split (I'll do "Pull" tomorrow which focus back, biceps and the rear-delts) to be very effective in terms of grouping complementary exercises and practicing movements where the muscles come together (isolation is fine, but at some point, the body is not individual muscles).
So today's workout was my usual "push day" routine consisting of:
- 5x5 Barbell shoulder press 52.5kg
- 5x5 Barbell bench press 85kg
- 3x10 Dumbbell incline bench press (upper) 28kg each
- 3x10 Triceps extensions 35kg
- 4x10 Dumbbell side-lateral raises 8kg each (really heavy if you disengage the Traps in order to isolate the side-delts!).
You can find more info about my challenge and also make your guess on how much I'll be able to lift in the link below:
might want to start using the legs a bit on push day. Push Press :)
taken from you tube
Hehe, I used that to squeeze out the last rep on my final set😜.
May do that on Wednesday which is typically a leg day for me, but where I've now incorporated some presses and clean practice since I started the challenge
Cool, could be the angle / lighting, but it looks like she is lifting at least 5 times more than you. hahaha
Monday motivation :)
Haha, really? I can tell from the video that those are 5kg plates on each side of a 20kg bar. I had 2x 15kg plate and 2x 1.25kg smaller ones also on a 20kg bar 😝
But I'll take whatever motivation I can get😅, and also note that I should use the thicker plates intended for deadlifts just to look cooler😜
yep for sure. use the right equipment - image is important. just white out the weight lol.
Good. You're still doing plenty of reps. If you were focusing too much on weight, you might not be able to raise your weight as quickly. Hopefully there's a chance you can make it up to my guess.
I plan on optimizing for strength gains the next 3 weeks at least, then switch more towards singles towards the end both to practice and also to make my body more used to the heaviest weight.
Will be fun to see the end result!
Congratulations @fredrikaa!
Your post was mentioned in the Steem Hit Parade in the following category:
Good
Love it. Good weight, super strict form. Well done!
Awesome
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Amazing content! Keep it up and keep pushing💪
plz vote me .. i am new one ..plz help
Not enough grunting.
Saved that for the last two sets ;p.
But if grunting is what you want, then my heavy leg day from last week has plenty!