The shoulder is up in the 90% healed range. I still made sure to use the shoulder saver with the bench. On my fsl sets I went to do my usual close grip with the shoulder saver and my legs up, but that irritated it. I did two reps and racked it. That's a big step for me. I will usually grind something out once I start, but it's rare anything good ever comes from that. Instead I put my legs down and went back to a normal grip. All was well again.
On Saturday I got to use my new toy, the massive dead-squat bar. I just love the feel of it. I'll get a pick or video lifting it. I was pressed for time as my truck was getting supercharged. I mean I got my lift in, but I wanted to get to the shop to check out the near 600 horse power beast my buddy was creating for me.
I conditioned as usual. However, I did not foam roll. That often gets me in funky positions and I did not want to risk the shoulder progress. I will be adding that back in.
WEDNESDAY
-SSB squat box squats 285x5, 325x5, 365x10, 285 5x8
-Bulgarian split squat w/10 lbs 5x10
-Back raise 5x10
-Standing band ab work 5x10
-Treadmill 30 minutes
THURSDAY
-Treadmill 30 minutes
-Jump rope tabata
FRIDAY
AM
-KB tabata
PM
-Bench w/shoulder saver 280x5, 315x5, 355x10, 280 5x8
-Fat bar pulldowns to belly 5x15
-Fat bar pushdowns 3x15
-Fat bar curls 2x10
SATURDAY
AM
-Hex bar dl 285x5, 325x5, 365x10, 285 5x8
Circuit:
-Bulgarian split squat 5x10
-Back raise 5x10
-Ab wheel 5x10
PM
-Prolwer push x5, drag x5
