Shoulders & Core • 2/11/19

Z Press:

  • 2 x 10 @ 65

  • 2 x 8 @ 95

  • 2 x 6 @ 115

  • 2 x 5 @ 135

  • 3 x 2 @ 155

KB Balanced Leg Lifts (hold KB in both hands above chest while performing left lift): 4 x 15


I know it doesn't look like a lot of weight on the Z Press, but if you have never tried them, you don't know how hard they are. It's much more than just a simple overhead press. See the video for reference.





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-Bench: Bar x 10 130# x 5 150# x 5 165# x 5 185# x 5 215# x 5 245# x 5 260# x 5 (JS) -Overhead Press: 5 x 10 @ 85# -Ring Dips: 3 x 8

Bench • 11/29/19

Week 3, Day 3 -Bench: Bar x 10 150# x 5 170# x 5 190# x 5 210# x 5 240# x 3 265# x 1 285# x 1 (JS) 305# x miss 305# x miss 5 x 10 @ 115# -Bent over Barbell Row: 5 x 10 @ 115# -Inverted Ring Row: 3 x 1

Bench • 11/21/19

Week 2, Day 3 -Bench: Bar x 10 135# x 5 155# x 5 175# x 5 195# x 3 225# x 3 255# x 3 5 x 10 @ 115# -Chest-to-Bar Pull Ups: 5 x 5 -Band Pull Aparts: 5 x 10

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