How Shoulder Workout Tested my Real Strength

It was thursday early morning @ 0445 hours & I was about to reach the gym when Shaad bhai phoned me up.

Shaad bhai: Sushant ji, please take pre-work out & start with 10 minutes cardio. I would be reaching in next 15 minutes.

Me: Copy that! I started with 5 minutes warm up, 2 sets of weighted planks( 1.5 minute each) & 10 minutes cross fit which was regular stuff.

At 5: 20 am, I started with shoulder warm up consisting of banded pull apart, banded face pull & banded over & back which helped me gain a posture for most exhaustive shoulder workout!

I realized today is going to be testing times for me since I considered shoulder workout to be most challenging.

Shaad bhai: Sushant ji, let us start with push press 3 sets of 12, 10 & 8 reps.

Initially, we placed 5 kg plates on each side which was quite comfortable for me. However as soon as we increased weight from 5 kgs on each side to 10 kgs, it was one of most challenging situation for me. I was not able to do more than 2 reps. At this, I told Shaad bhai

Me: Shaad bhai, Although I have developed a great strength I am finding it really hard to pick up 20 kgs. I am not able to understand what is lacking in my training & strength level.

Shaad bhai: Sushant ji, strength level for functional & abs is quite different from that required for weight training & body building. It develops with passage of time. Let us start with less weights & more reps. As you become comfortable , we shall slowly start increasing weights & do less reps.

Me: Copy that!

Over a period of next 3 months, we did shoulders once a week with exercises such as wide grip upright, cable reverse fly, bent over dumbbell lateral raise, seated barbell shoulder press, seated dumbbell shoulder press, face pull & one arm front raise. I started with 5 kgs plates/dumbbell & later on increased upto 15 kgs on each side.

In case you wish to learn challenges I faced while increasing my weights, please feel free to connect with me on sushant@thesushantkumar.com.

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Originally published at thesushantkumar.com on January 12, 2019.