It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

• 5 Bar Push Press
• 6 Pushups
• 100m Row

Main Push Press Shoulder Workout (7 Sets):

• 135 x 5 Reps (Not Shown)
• 165 x 3 Reps (Not Shown)
• 185 x 2 Reps
• 205 x 1 Reps
• 225 x 1 Rep
• 245 x 1 Rep
• 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

• Dumbbell Push Press (25 pounds)
• Shoulder Side Raises (20 Pounds)
• Skull Crushers
• Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.