25d • General discussion
Shoulders and Some Explosive Legs
Good strong and healthy shoulders are as important as any other joint and suffer a lot of wear and tear throughout the years. Keeping them strong help keeps them healthy and pain free. What's important is you do movements through each plane of movement (something I'm currently lacking and need some work on).
Shoulder Press: 3x3, 2, and 1. One of the big compound lifts but not one of the famous big three. This popular vertical pressing movement is great for overall shoulder strength. If I start getting beyond my current strength capabilities I add a little bit of a push press into it. If you currently have some shoulder discomfort it can help to sit on an inclined bench just very slightly leaned back.
Spoto Press/Heavy Press: 2x3 and 2x2. Explosiveness is incredibly important. Helps you move more quickly and can help joint health through strengthening tendons and ligaments. Think about most of your workouts, slow and controlled which serves its purpose, but its not how your trying to move in real life. The light spoto press is for more explosiveness off the chest while the legs elevated takes away the leg drive moving all of the work to the upper body which will carry over to the flat bench. I put the heavier sets in there for more work with heavy weight and once again for the explosiveness. Even though the weight isn't moving fast that doesn't mean that you aren't pushing up with a ton of force (that part relies on you though).
Heavy Weighted Pull-Ups: 4x6+1 super heavy set. Reduce the work load and save some time by adding some weight to your pull-ups (if you're already able to do plenty of bodyweight pull-ups). Again think explosiveness, hanging and exploding from a dead stop to get your chin up over the bar with the heavy weight hanging from your waist.
Bulgarian Split Squats to an Elevated Platform: 3x8, after just three weeks I've noticed a huge difference in my balance and stability when my front foot lands on the box then back down onto the floor.
This stuff works, you just have to put in the time and the effort and your body will thank you for it. Check out the attached video if you need some familiarity with these movements.
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Shoulders and Some Explosive Legs
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