Скачать или смотреть KONG EP 37 Shoulder Strength Wave 3 Rep Focus

KONG EP.37 shifts the shoulder wave slightly to emphasize faster exposure to heavy weight. The main pressing movement followed a 5-set structure of 8 reps, 5 reps, 3 reps, then back to 8 reps and finishing with 12 reps.

By removing the higher 10-rep opener, intensity ramps quicker. The 5 and 3 rep sets demand strong bracing, tight core control, and explosive drive. The 8-rep return set reinforces technical consistency after heavy loading, while the 12-rep finisher forces hypertrophy under fatigue.

Accessories followed a structured 10, 8, 6, 12 progression. That slight shift from 5 to 6 reps balances strength and joint safety for isolation work while still pushing overload. Lateral raises, triceps work, and secondary presses filled out the session to ensure complete delt and lockout development.

Weeks 5–8 continue evolving. Volume is controlled. Strength is intentional. Fatigue is managed.

This isn’t random pressing — it’s calculated progression.

Shoulders are getting stronger and fuller each rotation.

Drop your overhead press PR below 👇

🏋️ Workout Structure

Main Shoulder Press (Wave):
8 reps
5 reps
3 reps
8 reps
12 reps

Accessory Movements (Structured Sets):
10 reps
8 reps
6 reps
12 reps