531-week 1/ day 4/ standing military press

All % are based off a 1rm of 200 @ 90% for adjusted 1rm of 180

Main lift - standing military press

Warm up

40% = 70 x 5
50% = 85 x 5
60% = 100 x 5

Working sets

65% = 115 x 5
75% = 135 x 5
85% = 155 x 7

Assistance work

Standing military press
50% = 85 x 10 for 5 sets

Dumbell shrugs
135 x 10 for 5 sets

Chin ups
Body weight x 3 x 5

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