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531 Shoulder Press · gameday.fit

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531 Shoulder Press

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.

Day 1Share my results with the coach

17 sessions· page 3 of 3

531 Shoulder Press

Day 99

Shoulder Press: 3/3/3+

Shoulder Press 3/3/3+ (Cycle 4, Week 2)

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

Goal: 4-5, Max: 7

531 Shoulder Press

Day 106

Shoulder Press: PR Attempt

Shoulder Press PR Attempt (Cycle 4, Week 3)

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

Goal: 2, Max: 3

531 Shoulder Press

Day 113

Shoulder Press: Recovery

Shoulder Press Recovery (Cycle 4, Week 4)

5 @ 40%
5 @ 50%
5 @ 60%

1 23

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