Week of 11-25

ME Lower
Shoulder warm-up
Sled warm-up followed by hanging leg raises, GHRs, 45-degree back raises 3x10 each (tri-set)
Elevated deadlift (plates on 5-inch blocks) worked up to 405x1 w/o belt (!) 440x1 added belt, 480x1, 500x1 (pr), 520 miss *The bar starts right around the knees with this set-up. I think a little more leg strength will help. I will address it in the next training cycle.
Repeat warm-up w/sled etcetera

Extra workout
SMR triceps/pecs/shoulders/upper back
Low row with neutral grip 8x8/125 (4), 150 (4)
Reverse band benchpress (light bands w/95 = 0) 1 set/100 reps

ME upper
Same as Monday
3-board bench press w/fat bar close grip worked up in triples to 275, then 315x1, 335x1, 355x1 (pr)
5-board bench close grip 375x1, 315 w/hold @ top each rep *So my left shoulder has been bothering me and on the 355 Adam said it "looked weird". To me it felt like my right shoulder came loose from my set up and my arm flared out. It was ugly but I did it. Of course then my trap on my right side felt like I had a knife stuck in it and I couldn't turn my head or move very well in general. Dr Kelble deducted an injured rhomboid. WTF.
10 painful minutes of med ball throwing * the throwing wasn't so bad. It was the walking over and bending down to pick up the ball that was killing me.

Later that day lotsa rolling with various accouterments. Quote of the day was a comment Dr Kelble made to me; "So how much weight have you lost?" Me "none. I have put on about ten pounds." The Doc "Must be the black shirt then."

DE lower
Sled with 1 plate followed by hanging leg raises, GHRs and average band good mornings 10 each for 3 tri-sets
Box squat w/safety squat bar 10x2 @ 50%

Later...shoulder rehab/prehab and lotsa SMR for upper body.

*The astute reader may notice I have not been listiing my usual foam rolling and warm-up stuff. I have been doing that stuff at the end of my workouts and whenever else I feel like I need it. So that is working well for now.

Fashion tip for the portly male: Don't wear horizontal stripes,
Ed T.