1-14 to 1-25

Ok. I am behind again. Not too bad this time though lol. Physical therapy for the shoulder is going ok. I say ok because in some ways while it has improved there is still noticeable pain. I still have a few more weeks of it before I return to the MD and my progress gets re-evaluated. Now take this with a grain of salt because as you have/will read I am still doing ME work with limited range of motion and the trusty ol' Slingshot with the occasional full range press. None of which I should be doing...

January 14 to 18
Monday
Foam roll and SMR incl. biceps/triceps and rehab stuff
1. DE bench press (2 board) w/4 grips 10x3 @ 50%

2. CSR 4x12/115, 135, 145, 155 w/neutral-ish grip

3. Triceps pressdowns w/rope 3x20

4. Bent elbow DB fly (so elbows don't go behind body) 1x35+

Tuesday
Foam roll and shoulder rehab and GHR 2x10 and Ab pull downs 2x15
1a. Belt squat (wide stance) worked up to 5x5/230, 250, 270 (3 sets)
1b. Pull down abs 4x8 heavy

2a. Reverse hyper 4x8/150, 300, 390 (2)
2b. Low rows w/neutral grip 4x12

Hamstring stretches; cossack squat, saigon squat, glute/hip rotator stretch and hip flexor stretch 1-2x30s each

Thursday
Foam rolling and shoulder stuff
1. Suspended bench press w/fat bar - close grip (hung bar so movement was in the top 1/4 of the bench press) worked up to 265x3, 315x1, 355x1, 375x1, 405x1 then 335x5x2 sets

2. Cross body triceps extensions w/grenade ball and chains (2) 6x10 <45s br=""> 3. Face pulls w/ bands 2x20-30

4. Reverse hyper 2x30 light

Friday
Foam roll and shoulder rehab and GHRs and Ab pull downs 2 sets each
1. Box squat w/safety squat bar on a high box (2-inches over parallel) 12x2/55% <60s br=""> 2. GHR - 3 warm-up sets x10 each then raised back of GHR 2 pins and did 4 sets holding a 4-pound, 7-pound and a 16-pound (twice) med ball on chest

3. Reverse hyper - 2 warm-up sets then 4x8/ heavy (long strap w/feet apart) 420, 510, 600 (2)

4. Hanging leg raises 4 sets to failure w/10-pound abkle weights/side 12+12+12+11

January 20 to 25
Sunday
Foam roll and shoulder rehab and 3 x10 GHRs and 3x15 Ab pull downs
1. DE bench press w/2-board using 4 grips 10x3 @ 55% 30-45s rest b/t sets then worked up to 265x3, added Slingshot 305x3, 335x5 w/SS all heavy sets w/comp grip

2. 3-board press worked up to 275x5, 295x5, 315x4 (board slid off my chest during 5th rep) all medium grip

3. Banded Hammer Strength hi-row w/doubled mini bands 2 warm-up sets then 4x8/50 changing grips each set

4. Triceps press downs w/EZ bar and reverse grip 3x20

5. Standing band chest flyes 4x30+

Monday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Belt squat worked up to 5x5 (wide stance) 230, 270, 290, 310, 310, 270 *had all kinds of balance problems today; forwards, backwards...WTF?

2. Seated spread eagle sit ups 4x8/25, 35, 45(2) (hold weights at chest)

3. Reverse hyper w/long strap and wide feet 4x8/240, 330, 420 (2)

4a. Seated low row w/ neutral grip 3x12
4b. Bench step ups 3x12/body, 15, 25
*hamstring stretches (same as before)

Wednesday
Foam roll and shoulder rehab
1. Reverse band bench press w/2 chains/side (average bands choked) wide grip worked up to 345x1, added Slingshot 375x1, 405x1, 315x3

Thursday
Shoulder rehab
1. Fat bar triceps extension 2 warm up sets then 6x10/ 85, 95 (5) <60s br=""> 2. Meadows leverage rows (single arm w/Landmine) 5x12 started w/one quarter and kept adding quarters until it got heavy then worked back down. Last set to failure.

3. Modified face pulls (elbows high but don't go behind body) 2x30+ w/micro band

Friday
Foam roll and rehab and GHRs and Ab pull downs 3 sets each (easy)
1. Box squat w/safety squat bar (high box) with belt and briefs on work sets 8x2 @ 60% w/ <60s br=""> 2. GHR (pin 3 or 4 - can't remember) 3 sets to failure with hands behind head; 21, 12 and 17 3-5 minutes rest b/t sets

3. Reverse hyper w/long strap and wide feet; 2 w/u sets then 4x8/380, 440, 530 (2)

4. Hanging leg raises w/ ab straps 10x10. Barf.

My weight is holding around 250 and everything is going ok overall (except of course the shoulder issue).

Keep on rollin'
Ed