Hey guys.
I’m trying to put together a routine for a competition im taking part in in October.
I’m using programs that have gotten me the most progress in my lifts. Im doing
Bench - 531
Dead - Coan/Phillipi
Front squat - 531
Shoulders???
For my shoulders i was doing 531 but i made very minimal progress that i wasnt happy about.
I know there are hundreds of routines for Bench, Squat and DL but Shoulders? I cant find anything.
Doe anyone have any good links?
Cheers
Well is this for a Max effort Military press compitition or are you just trying to add strength to your Press?
I’m asking becasue 5/3/1 has a section for the military press.
Also why have you split the programs for Deadlift was 5/3/1 not helping? I’m asking because I have been using 5/3/1 and I just have not had the progress in the Deadlift as I have had in the other lifts. My back Deadlifts seem to come up faster if I Lift off the floor every other week instead of every week.
Yeah its max effort.
I know 531 has a MP section but i made little or no improvement over 5months so i wanted to try something different.
With the DL I want from 3.5 plates to 4.5 plates in 5months and have just got my 5 plate recently. I wanted to try somethng different in the coan/phillipi routine.
No real comment for your shoulder work but why would you change your DL work if you made a ~135lb gain in so little time? I’d ride that shit out…
No real reason apart from the high rep stuff at the end of each workout. I always used straps. I want to work without them for the competition. My grip has let me down more often than not.
I can only actually DL 440lbs strapless. The Coan/Phillipi routine uses lower reps which should suit my poorer grip
No one got any shoulder specific routines at all?
Just a standard progressive overload should help the shoulders, using something like the Military Press/Bradford Press/DB OHP.
Follow that up with a tri set of front raises, lateral raises and rear delt for 15-20 reps for some hypertrophy and make sure you balance the back work out. I’d probably work lats on this day so perhaps.
Military Press - 5x5 (Just pick a decent rep scheme and make small jumps)
Pull Ups - body weight or weighted - i’d air on going heavy with these in the 4-6 range.
Delt Triset or Plate front raises - 4x15-20
Dizenzo Rows/Lat Pulldowns/Pull overs - same sets and reps and the triset.
You still need to do the basic exercises heavy and hard to make the progress. Personally, i’d just drop the training max back in 5/3/1 and go from their. 2 steps back to make 5 steps forward.
I competed at a fairly high level for several years and at 46 I am going back for another record hopefully. I benched 445 raw at 198(over 40 years of age)…555 shirted at 214 (over 42 years of age)…585 shirted at 219(over 42 years of age). All in meets. If you are benching as much as you need to in order to fire up big weights your shoulders are taking a beating with that alone. My shoulder workout always was, and will always be similar to the following:
Front D-Bell delt raises 2 sets to 25 - 35 reps with a weight you can do without going to complete failure.
Side D-Bell raises to below shoulder level…same set/rep scheme as above
Seated D-Bell presses—1X14…1X12…1X10…1X8. never to failure
Sometmes I will do a couple of light rear delt raises seated face first on an incline bench.
Not really shoulder work but I do my trap work this day…1 X 135lbs for 75-100 reps. 1 X 225lbs for 40 - 60 reps. 1 X 315lbs for 20 - 35 reps
Anything behind the neck (ie military presses) is completely insane. You are begging for shoulder problems. There are maybe 1 out of 100 lifters that can constantly do behind the nexk presses with no problems. The other key is never extending yourself…nothing to complete failure. NEVER reps lower than 8
Thanks for the replies guys. This jut makes me a little more stuck though SWD prescribes low reps and JRR prescribes reps as high a 35???
If anything what JRR says looks like a body builders routine. How would this help in a strength competition?
Here’s what I did that worked very well for increasing my shoulder strength:
Week 1- strict standing military press; work up to a moderate set of 5
Week 2- push press; work up to moderate set of 3
Week 3- standing DB press for 1-2 sets of 15-20
For the next cycle I would add 5 lbs. to the military presses and push presses for the same reps. The DB presses I would go to the next DB up after I could get 20 reps without approaching failure. Be sure to start relatively light so you can get through several cycles before you stall. If you stall in one of the barbell lifts, drop your weights back 15-20 lbs and start over. Insert deload weeks as you need them. You also have to balance this with your bench press training since you will stall if you try to push hard on both exercises at the same time. Also do a few sets of rear delts/upper back work on this day after your main pressing work.
My experience, when I stopped all shoulder pressing, my bench went up. And I don’t think it was a coincidence. Some people just aren’t build to shoulder press well.
I agree with coolnatedawg, if I made that kind of gains in that little time I’d probably keep milking that program for all I could. That’s just me though, I don’t like changing things if I don’t need to.
[quote]PeterU wrote:
No real reason apart from the high rep stuff at the end of each workout. I always used straps. I want to work without them for the competition. My grip has let me down more often than not.
I can only actually DL 440lbs strapless. The Coan/Phillipi routine uses lower reps which should suit my poorer grip [/quote]
A tip for the grip, plate pinches really helped me. I also like to do some one hand deadlifts after my regular ones. Quick and easy way to get some grip work in since the bar is allready there and loaded.
Edit: Just realized that this thread was about shoulder training, so sorry for the OT.