12/5/11
I'm running another cycle of 5/3/1 using that protocol for the first power exercise followed by accessory lifts in the 8-10 rep range for hypertrophy. I'm using 170 for my OH Press max this cycle which I think is a little low but it felt good on my shoulders and I'd rather go lighter than too heavy.
Axle Overhead Press-555
65x5
85x5
100x5
115x5
130x13
Defranco Shoulder Shocker
25 lb. plate, 15 lb. DB's
3x10 (PR)
Reverse Pull-aparts-green band
40,30,30
Shoulder dislocations-red band
3x10
Grippers
Warm-up
Trainer x20
#1.5x10
#2x5
#2.5x1
174# 3.5 (choked to 1")
5x1-2 closes
#2.5 (choked to 1") explosive singles w/2 second overcrush
5x1
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