Workout Plan for May 1, 2018
Today I'm going to be focusing on shoulders and doing some ab work as well. Max Boudreault I think either broke the Ontario Log Lift record or came close in 2013 when he was 21, so if I'm going want to beat Max, I'm going to have to get really strong in the shoulders. Here's the battle plan.
| Exercise | Set 1 Weight | Rep Range | Set 2 Weight | Rep Range | Set 3 Weight | Rep Range |
|---|---|---|---|---|---|---|
| Overhead Clean & Press | 75 lbs | 10-15 | 75 lbs | 10-15 | 75 lbs | 10-15 |
| Fat Gripz Clean & Press | 55 lbs | 10-15 | 55 lbs | 10-15 | 55 lbs | 10-15 |
| Dumbbell Press | 35 lbs | 10-25 | 35 lbs | 10-25 | 35 lbs | 10-25 |
| Standing Military Press | 60 lbs | 10-15 | 60 lbs | 10-15 | 60 lbs | 10-15 |
| Seated Smith Machine Overhead Press | 70 lbs | 10-15 | 70 lbs | 10-15 | 70 lbs | 10-15 |
| Seated Dumbbell Military Press | 15 lbs | 10-25 | 50 lbs | 10-25 | 50 lbs | 10-25 |
| Lateral Raise | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Front Raise | 15 lbs | 10-25 | 15 lbs | 10-25 | 15 lbs | 10-25 |
| Machine Rear Delt Fly | 30 lbs | 10-25 | 30 lbs | 10-25 | 30 lbs | 10-25 |
| Incline Sit-Ups | 2.5 lbs | 10-15 | 2.5 lbs | 10-15 | 2.5 lbs | 10-15 |
| Landmine 180's | 47.5 lbs | 10-15 | 47.5 lbs | 10-15 | 47.5 lbs | 10-15 |
Also, I will be doing two warmup sets on the ab machine to make a total of 5 sets.
| Set | Weight | Rep Range |
|---|---|---|
| Set 1 | 30 lbs | 10-25 reps |
| Set 2 | 50 lbs | 10-25 reps |
| Set 3 | 70 lbs | 10-25 reps |
| Set 4 | 70 lbs | 10-25 reps |
| Set 5 | 70 lbs | 10-25 reps |
Also I will be doing drop sets on the shoulder press. So I'll be doing 50 lbs, 40 lbs, 30 lbs, 20 lbs, 10 lbs with no break in between except to change the weight. Shoulder press is a machine so I just flick a switch to change the weight, so there will be almost no break. This drop set will be done 3 times.
Excellent recommendation thanks to