CrossFit Langley - Max Shoulder Push Press Workout

It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

• 5 Bar Push Press
• 6 Pushups
• 100m Row

Main Push Press Shoulder Workout (7 Sets):

• 135 x 5 Reps (Not Shown)
• 165 x 3 Reps (Not Shown)
• 185 x 2 Reps
• 205 x 1 Reps
• 225 x 1 Rep
• 245 x 1 Rep
• 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

• Dumbbell Push Press (25 pounds)
• Shoulder Side Raises (20 Pounds)
• Skull Crushers
• Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

Build Wide Shoulders - Muscle Target Zones

Another new video series I am starting that will be named "Muscle Target Zones". These fitness videos will focus on individual muscle groups and I would consider them to be more advanced videos, although people doing basic workouts that want to target a weak or problem area can also benefit from these video.

In this first Muscle Target Zones video, I'm featuring Shoulders, for me shoulders have always been an area that I need to do extra work as I do not naturally have broad shoulders. To offset my shoulder deficiencies I make sure to do a few more exercises and a few more sets. In this video I show you some of my favorite shoulder exercises that have helped me to overcome my naturally narrower frame.

Some of the exercises I show in this Muscle Target Zones video are:

• How to properly warm up your shoulders and prevent and correct shoulder injuries.
• Shoulder Press using a straight bar and dumbbells.
• Shoulder Raises or "flies" in the rear, side and forward positions.
• Upright Rows using a pulley system and also dumbbells.
• Shoulder Shrugs using dumbbells.

Watch my Targeted Shoulder YouTube Workout Video:

Back to the Basics - Body Weight Only Full Body Workout

In this "Back to the Basics" YouTube Video I show you a Full Body Workout using only your body weight. Well I bring in some dumbbells for some option add on exercises but they are not required to get a full body workout.

The main exercises I show you are: the push-up, the pull-up and chin-up, the air squat, the single leg lunge and sit-ups and crunches. I show you proper technique along with scalable variations for all levels of fitness even beginners.

Using your body weight with the right exercises and from is a great way to build muscle and shape, and you can even get a cardiovascular workout at the same time if you pick up the pace! This workout can take as little as 10-15 minutes or you can do more reps and sets for a longer more aggressive workout.

Workout Journal - Push Press - 205 Pounds for 1 Rep

A small gain today in my Push Press max single rep, up from 195 to 205 since I last went for it. I'll take the 10 pounds especially considering my legs where gone today (from yesterday insane CrossFit Langley squat workout), push press really realies very heavily on a snappy drive from the legs which I did not have once I got over the 200 pound mark.

Video samples taken from (www.crossfit.com)

CrossFit Langley - Max Shoulder Press Workout

This Shoulder workout day at CrossFit Langley I recorded on Tuesday, it takes me a while to get caught up with editing and posting sometimes ;) We where working on some heavy Strict Shoulder Press Press going for a 1 rep maximum, my body weight is 180 pounds right now so I was hoping to get 180 but just didn't have enough to pull it off or at least I thought. It felt like I had stalled out but looking back on the video I was still making some progress and should have kept pushing? After the heavy Strict Shoulder Press, we did three more sets of 8 behind the head Shoulder Press to really exhaust the shoulders.

Here is how the Shoulder Press reps broke down:

• 115 x 4 Reps
• 125 x 3 Reps
• 135 x 2 Reps
• 155 x 1 Rep
• 175 x 1 Rep
• 180 x 1 Rep (FAIL)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

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