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A 5/3/1-style Shoulder Press progression: a 1RM baseline session, then four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). The final cycle ends with a PR Attempt and Recovery week. Mapped here as one session per week.
Shoulder Press 5/3/1+ (Cycle 2, Week 3)
Goal: 2, Max: 3
Shoulder Press Deload (Cycle 2, Week 4)
Shoulder Press 5/5/5+ (Cycle 3, Week 1)
Goal: 7-8, Max: 10
Shoulder Press 3/3/3+ (Cycle 3, Week 2)
Goal: 4-5, Max: 7
Shoulder Press 5/3/1+ (Cycle 3, Week 3)
Goal: 2, Max: 3
Shoulder Press Deload (Cycle 3, Week 4)
Shoulder Press 5/5/5+ (Cycle 4, Week 1)
Goal: 7-8, Max: 10