First time training shoulders directly in 3-4 months, wasn't quite sure where my weights would be on OHP so I kind of guessed. Figured either way I'd get in some good training. Going to continue these next 2 weeks on this weight and then will probably test for a new 2-3rep max for next cycle.
*working sets listed*
DB shrugs- 4 x 20
Bbell shrugs- 3 x 12
Standing OHP:
115 x 5
135 x 5
150 x AMAP (11)
DB front raises- 3 x 10
DB side raises- 4 x 10
Bentover db raises- 4 x 10, last set SS with rope face pulls, 2 x failure (hit failure, did rest pause until failure again)
GIANT SET
1arm db shrug- 10 each arm
1arm side raise- 10 each arm
John Meadow's 6's x 10
HS shoulder press x failure (around 18-20)
Arnold press