Thursday, October 29, 2009

Stronger Shoulders

Back Squat 5-5-5-5-5
Press         3-3-3-3-3
Push Press 3-3-3-3-3

Back Squat 40kg, 60kg, 50kg, 55kg, 60kg
Press           25kg, 27.5kg, 30kg, 32.5kg(2x), 32.5(2x)
Push Press  25kg, 30kg, 32.5kg, 32.5kg, 30kg

Points to note:
1) During Squats, push up through the heels and use the glutes to push the weights up. Avoid going into the quads as it is not as strong as the glutes and may eventually burn out before the next set.

2) For the press, a continuous movement from the catch and drive is very important to keep the momentum gong. Once the bar comes down to the collarbones, quickly drive it up again to ensure there is enough power generated at the start to get past the 'sticking point'

3)Keep the heels down during the Push Press especially during the last 2 rounds to ensure the point of gravity stays in one point and body doesn't tip forward once you lose balance and start tip-toeing. This will cause the bar to lose it's "stable point" and body will lose power/energy to press up again.

I over-exerted my right shoulder during the 4th set of the Push Press. Notice the weight dropped by 2.5kgs back to 30kgs. It's been pretty long since I last had an injury. It's a good time for me to take a break from workouts too in the upcoming weeks. Let the body recover and heal naturally :)

Overall it was a great workout! I never thought a year ago that I'd be lifting these weights :)

Happy and proud!

No comments:

Post a Comment