Thursday: Shoulders & Traps. Week 3 - Day 4 (BD)

Thursday 29th December 2016

Body Weight: 300.0 lbs
Total Volume: 12,600 lbs
Total Sets: 21
Total Reps: 153

** Overhead Press **
Total Volume: 3,580 lbs
Total Sets: 4
Total Reps: 36
- 75.0 lbs x 12 reps
- 95.0 lbs x 10 reps
- 115.0 lbs x 8 reps [PR]
- 135.0 lbs x 6 reps

** Upright Barbell Rows **
Total Volume: 2,960 lbs
Total Sets: 4
Total Reps: 36
- 70.0 lbs x 12 reps
- 80.0 lbs x 10 reps
- 90.0 lbs x 8 reps
- 100.0 lbs x 6 reps

** Power Clean **
Total Volume: 1,860 lbs
Total Sets: 5
Total Reps: 15
- 95.0 lbs x 5 reps
- 115.0 lbs x 4 reps
- 135.0 lbs x 3 reps
- 165.0 lbs x 2 reps
- 190.0 lbs x 1 rep [PR]

** Lateral Dumbbell Raise **
Total Volume: 800 lbs
Total Sets: 4
Total Reps: 32
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps

** Cable Face Pull **
Total Volume: 3,400 lbs
Total Sets: 4
Total Reps: 34
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 10 reps