Shoulders and Shoulder Test

BW - 212

DB Bench -
45sX15
50sX12
55sX9
60sX6
65sX5

Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
rest
20sX10
15sX15
10sX25

Physical Therapist asked me to start testing my shoulder in the planes of motion that have given me trouble.  Starting with DB Bench because it's given me the least trouble, and if that's cool after a couple sessions, I'll move over to BB Bench.  Ultimate goal here is being able to do weighted dips again.  Flat bench vs. Incline isn't a real priority unless I decide to do a meet.

Anyway, worked up to something heavy-ish.  Shoulder felt a little bad during the last couple sets, but the lingering pain is barely there right now compared to what I've had in the past.  I'll try to get one more session in before the next meeting with the P.T. and see what he thinks.  A year and a half ago, I was doing 65sX15....

Side Lateral giant-set was awful after the DB bench, hahahaha.

Inclines

BW - 212

Inclines -
BarX25
95X5, 5
135X3
155X2
185X1
135X21

BB Preacher Curls -
40X10
60X8, 8, 5
40X12

super-set with

French Press - 50X15, 15, 15, 15, 15

Well shit.  My target here is to beat 135X22.  Really thought that was going to happen today.  Oh well.  Slow and steady.

Overheads

BW - 210

Standing PBN -
BarX15
65X5
85X4
95X3
115X2
95X15, 8

Face-Pulls - X15, 15, 15, 12, 12, 12

Good session.  Only one day removed from doing some PBN and rear delt volume, I was able to come in and lift right at previous PR levels.  95X15 is only one rep off matching previous bests for both regular Press and PBN.

Conditioning

Hill-Sprints: 10 sprints

Overheads

BW - 213

Seated PBN -
BarX20
65X12
75X12, 11, 12, 12, 10, 10

super-set with

Reverse Pec Deck -
Warm-up - X20, 12
Work-Sets - X12, 12, 12, 12, 12, 10 (straight-weight)

Rear delts were screaming by half way through this, and obviously I wasn't able to handle much weight on the sets of 12 on PBN, but it was a pretty good session anyway.

Conditioning

Hill-Sprints: 10 sprints

Legs and Back

BW - 212

Leg Extensions -  X20, 20, 20, 13 (top set)

Leg Curls - X20, 20, 20, 20 (top set)

Hack Squats -
100X10
120X10
140X10
160X10

Chins - BWX10, 8, 5, 4

Chest-Supported Rows -
45X5
70X5
95X8
45X20

Solid session.  Hack Squat PR.

Shoulders

BW - 211

Side Lateral Giant Set - X2
10sX25
15sX15
20sX10
20sX10
15sX15
10sX25

Hard to stay very strict on round 2.  Didn't let much body-english get in, but I know was letting my traps get more involved.

Inclines

BW - 208

Inclines -
BarX30
95X5
115X4
135X3
155X2
185X1
135X18, 10

Preacher Curls - 40ishX12, 12, 12, 8, 9
super-set with
Seated French Press -
40ishX20
50ishX15, 15, 12, 12

Didn't meet my goal of 135X23 on the first set, so I'll stick at this weight next week.  135X20 is my best.  Hit my volume goal on the follow-up set.  No shoulder issues during or to this point the next day.

Conditioning

Hill-Sprints - 10 sprints

P.T. cleared me to run, so now just getting on the horse and staying there.  No issues from the injuries present.

Overheads

BW - 210

Standing PBN -
BarX12
65X5
85X4
95X3
115X1
95X12, 7

Face-Pulls - X20, 15, 12, 12, 13, 12

First time doing "standing" anything since my back injury.  All the seated OHP benches were taken, and I felt good enough, and the weight is light enough, that I decided to give it a tray.  No low-back problems, but my abs were fried after the 95X12 set.

Legs and Back

BW - 210

Leg Extensions - 4X20 (to a top-set)

Leg Curls - 4X20 (to a top-set)

Hack Squat -
90X10
110X10
130X10
150X10

Chins -
BWX3, 3 (warm-up)
BWX12, 5, 5, 5

Chest-Supported Rows -
70X11
95X7

Upped weight or reps here and there.  Solid Session.

Arms

BW - 209

Rope Pushdowns - X20, 20 (warm-up)

Seated French Press - 40ishX20, 20, 20, 20, 20, 20

BB Curls -
50X10
55X10
60X10
62.5X10
65X10
67.5X10

Solid session.  Got max reps on all sets.

Overheads

BW - 208

CG Seated Press -
BarX12
65X5
85X4
95X3
115X2
135X1
115X8

DB Preacher Curls - 25sX20, 20, 20, 20

Hammer Curls - 45sX6, 6, 6, 6, 6, 6

115X8 is a Rep PR for all overhead work.

Upped the reps on preacher curls and the weight on hammer curls.

Inclines

BW - 212

CG Incline -
BarX20
95X5
115X4
135X3
155X2
175X1
155X11

Incline DB Curls - 25sX20, 20, 20, 20

PJR Pullovers - 60X20

Okay session.  Shoulder was bothering me a little bit the next day, but I'm alreayd rehabbing with my P.T. so nothing else to really do about it.

Added reps to the curls, and weight to the pullovers.

Legs and Back

BW - 209

Single-Leg Extension Eccentrics - 4X12 (straight-weight)

Single-Leg Curls - 3X20 (straight-weight)

Hack Squats -
70X10
100X10
120X10
140X10

Chins -
Warm-up - BWX3, 3
BWX12, 5, 5, 5

Chest-Supported Row -
70X10
95X8

Still just cobbling together leg and back work that doesn't involve a lot of low back.

Upped the weight and reps slightly on the final set of hacks.

Decided to do chins instead of pullovers.  So much more bang-for-the-buck, it seemed dumb not to do them when there's so much I can't do.

Upped the reps a tad on the final set of Rows.

Arms

BW - 212

Rope Pushdowns - X40, 40

Seated French Press - 40ishX20, 20, 20, 20, 18, 18

BB Curls -
40X10
45X10
50X10
52.5X10
55X10
60X10

Bird-Dogs and Side Planks - 2 rounds

Saw a new physical therapist yesterday, and have some new protocols for dealing with my low back AND my shoulder issues.  Until he clears me for barbell squat and deadlift variations, I will continue doing upperbody bodypart specialization programs such as this one, and cobbling together body-building style work for legs and back that are low-impact on my low back.

Overheads

BW - 216

Seated CG Press -
BarX15
65X5
85X4
95X3
115X2
125X1
105X14

DB One-Arm Preacher Curls - 25X20, 20, 20, 18

DB Hammer Curls - 40sX6, 6, 6, 6, 6, 6

105X14 is an all-around PR across all overhead pressing!