Doing some new stuff with shoulders. Combined 5/3/1 and mountain dog training, a system that was developed by John Meadows. You can find more info and videos at his website .
Overhead Press:
135/3
150/3
165/4
Lateral "swings": 40/12, 50/12, 60/12
"Over and Backs"95/6, 7, 5
What are over and backs? Heres the video
Rear delt machine: 50,35, 35/35, 45/22
John Meadows suggets you do high reps for for rear delts. I tried and got my ass beat. I couldn't even do the last set. I'm going to have to find a different rear delt exercise though. The rear delt machine in the rec center sucks balls.
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