531 Shoulder Press

Shoulder Press Baseline

Spend 20 minutes working up to your 1RM (one-rep max). Err on the side of caution. Going full send will sabotage you in your first cycle. Think 90% effort with impeccable form.

Shoulder Press 5/5/5+ (Cycle 1, Week 1)

• 5 @ 65%
• 5 @ 75%
• 5+ @ 85% (as many reps as possible)

Goal: 7-8, Max: 10

Shoulder Press 3/3/3+ (Cycle 1, Week 2)

• 3 @ 70%
• 3 @ 80%
• 3+ @ 90% (as many reps as possible)

Goal: 4-5, Max: 7

Shoulder Press 5/3/1+ (Cycle 1, Week 3)

• 5 @ 75%
• 3 @ 85%
• 1+ @ 95% (as many reps as possible)

Goal: 2, Max: 3

Shoulder Press Deload (Cycle 1, Week 4)

• 5 @ 40%
• 5 @ 50%
• 5 @ 60%

Shoulder Press 5/5/5+ (Cycle 2, Week 1)

• 5 @ 65%
• 5 @ 75%
• 5+ @ 85% (as many reps as possible)

Goal: 7-8, Max: 10

Shoulder Press 3/3/3+ (Cycle 2, Week 2)

• 3 @ 70%
• 3 @ 80%
• 3+ @ 90% (as many reps as possible)

Goal: 4-5, Max: 7