So today when I was doing my standing behind the back shoulder shrugs on the Smith machine I finished with just a static hold with 4 plates on each side (around 400lbs). I couldn’t shrug that much weight with any significant ROM but I just stood there with my traps under tension and held it until my grip started to go after 20 seconds or so. Sometimes it is good to just make your body hold very heavy weight.
I also did some reps of 70 pound dumbbell seated overhead press. I was surprised when one of the guys who saw me squeeze out 5 reps at that weight commented that I had very strong shoulders. I was surprised to hear that from him because he is significantly stronger than me in pretty much any lift I ever see him do. He said he struggles with 50’s.
When you start getting heavier with dumbbell shoulder press the most difficult part of the movement is getting the weights to the starting position followed by getting started on rep number one. I start with each dumbbell on my thighs, near my knee. I then use a leg bounce combined with a half curl to get each dumbbell above my shoulders. It’s a bit tricky and if you do it incorrectly you have a good chance of hurting yourself. I learned the technique from my co-worker whom I used to go to Gold’s Gym with when I first moved here.
5 minutes cardio stretching
20 pull ups
Seated dumbbell shoulder press – 40lbs x 12, 55lbs x 10, 65lbs x 6, 70lbs x 5
Seated dumbbell bicep curls – 25lbs x 12, 40lbs x 8, 55lbs x 2
Standing cable machine 1 arm tricep push down (both arms) – 40lbs x 10, 47lbs x 10, 50lbs x 7
Behind the back standing smith machine shrugs – 225lbs x 10, 315lbs x 8, 365lbs x 3, 405lbs x 20 second static hold