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Old 01-15-2009, 04:56 PM   #22 (permalink)
-GSP-
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01.15.09 - Shoulders & Traps

Hang-Cleans
115x5
125x5
135x3
115x5

NOTE: Basically did this to get the form down. Didn't see the need in going too heavy here. Stressed form and figured I'd through in an explosive exercise.

Not sure if the proper name for this exercise is "hang-clean" but basically, what we did was this:
1) Clean the bar up
2) ATG Squat
3) Explode up with a jerk/press

DB Upright Rows
30x10 (each arm)
35x10 (each arm)
40x8 (each arm)

Fronts (DB Front Raises)
20x10 (each arm) *superset w/Laterals @ 15 lbs for 10 reps
25x6
*drop set*
20x8
*drop set*
15x8
*drop set
10x15

Lateral Raises (DB's)
20x10
*drop set*
15x8
*drop set*
10x10

DB OH Press
45x12
55x10
60x8
*drop set*
40x6

Iso-Lateral Shoulder Press
90x15
110x12
160x10
180x8

BB Shrugs
135x20
225x10
225x10
205x8
*drop set*
185x8
*drop set*
135x12

Overall, it was a pretty successful workout. Shoulders feel pretty damn good right now. They're back to form like they were before my mom got sick. The strength is all coming back, I put up 205 for the first time in two weeks on the bench. Good to see everything coming to together workout wise.

My legs aren't too sore from yesterday. Probably going to do four sets of back squats tomorrow just to keep them in line if you know what I mean. Don't know what we have planned for our workout but probably some chest conditioning, triceps, or back I'd assume.

Hope everything is well with everyone.

Quote:
Originally Posted by wukkadb View Post
Nice lifting! Lol at your partner not wanting to squat anymore
Lol, I know right.. He's more of an accessory type of guy; doesn't like the main lifts. He's really ******* strong with the squat, the kid is squatting 2.5 times his bodyweight. Garbage at benching, military press, hang-clean, and deadlifts though. Really amazing at squatting which is why I'm shocked he doesn't like doing a ton of squats.
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