T Nation

Secrets of Shoulder Training, Too Much Pressing?


#1

Hi!

In reference to your recent article on thibarmy about shoulder workout. I would like to ask for an opinion on whether my training is not too much pressing focused?

The plan looks like this :
I train in the morning for about 30-40 minut.
Every day after wake up i perform 5 minut handstand work.

PULL 1 - Monday
A1. Some deadlift wariation 5sets of 3-5 reps
B1. Front lever work 5 sets of 5-10 sec hold
C1. Chin ups 4 sets of 8 reps
D1. DB row 3 sets of 15 reps

PUSH 1 - Tuesday
A1. Front squat 5sets of 3-5 reps
B1. Planche work 5 sets of 3-5 sec hold
C1. Dips 4 sets of 8 reps
D1. DB military press 3 sets of 15 reps

Sprints day - Wednesday
10 x 30m sprints

PULL 2 - Thursday
A1. Pull ups 20 reps in less time possible
B1. Front lever row 4 sets of 5 reps
B2. Glute ham raise 4 sets of 10 reps
C1. Inverted rows 3 sets of 15 reps
C2. Some lower back exercise 3 sets of 20 reps

Evening some PULL medcon

PUSH 2 - Friday
A1. HSPU work 20 reps in less time possible
B1. Planche push ups 4 sets of 5 reps
B2. Weighted pistols 4 sets of 8 reps
C1. Push ups 3x 15 reps
C2. DB lateral rise 3x 15 reps

Evening some PUSH metcon

I will be very grateful for your opinion and any comments?


#2

The amount of pressing is likely okay but I’d like to see more external rotator/rear delts work


#3

Ok I will add external rotator work and band pull apart to push days and rear delts work to pull days.

Thank you very much for your reply :slight_smile: