Shoulders, Front Squats 125 kgs & Bench Press 102,5 kgs w/ VIDEO (10 Dec 2015)

Posted on 11 Dec 2015 05:16


On Wednesday I did a lot of overhead work to build my shoulders and then on Thursday I put in some quality heavy front squats and bench press work.

Wednesday’s workout was a hypertrophy type day. I am using this term loosely. To put it concisely though, in case anybody is wondering what my goals with this workout are; I need to build both shoulder strength and shoulder muscle mass if I want to keep progressing on the bench press. So to do that, and to keep an even balance of pressing and pulling work, I did a whole lot of supersets. To kick start this workout, I supersetted Unilateral Overhead Shoulder Presses and Deloaded Barbell Rows. Next, I did good old Overhead Presses and Pull-ups. After that, I wanted to call it quits but I dragged myself through 5 heavy singles on front squats. I took 115 kilos for 3 singles and then 120 and 125 kilos for the remaining. Lastly, I did some arm work.

I absolutely love Unilateral OHP’s for vertical pressing work. They are second to the regular OHP for me and 3rd in line would be Big Z presses. I started off with the dumbbell work because I am doing enough barbell pressing work overall in my routine. I have also been doing a lot of rows with dumbbells so I switched it up and took the barbell instead.


Thursday began with front squats. I want to rebuild my strength on these to push 142.5 kilos on a regular basis. So, in keeping with this, I put up some quality volume with 115 and 125 kilos for doubles. After that I did a whole lot of bench press work. I need to get comfortable with this exercise and I want to master this movement. So I did some heavy sets and put down a total volume of 20 reps working within the weight ranges of 85 kilos to my max of 102.5 kilos. I consider anything less than 90% of my max to be sub-maximal so if you are numerically inclined you will find that I have put up a volume of 10 reps in the 90% plus range and 10 reps in the 85 to 90% range. I am really happy to get in so much volume especially pushing 102.5 for 2 singles – this my absolute max after all! At the end I did some pull-ups with my bodyweight to round things off and I called it a day. This was a great workout!


Wednesday's Shoulder workout

A1: Unilateral OHP
20 x 10
20 x 10
30 x 4
32.5 x 1
27.5 x 4

A2: Deloaded Barbell Rows
75 x 3 x 5

B1: Overhead Press
65 x 3 x 2
B2: Pull-ups
BW x 5 x 2

C: Front Squats
115 x 1
115 x 1
115 x 1
120 x 1
125 x 1

D1: Barbell Curls
4 sets
D2: Tricep Extensions
4 sets

Thursday's Front Squats & Bench Press Workout

Front Squats:
115 x 2
125 x 2
125 x 1
125 x 2

Bench Press:
85 x 3
90 x 3
95 x 2
102,5 x 1
102,5 x 1
97,5 x 2
87,5 x 4
92,5 x 3
95 x 1

BW x 10 x 2

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