Friday

  • SSB Box Squat: 5x5@245
  • Bent Rows: 2x20@95/6x10@135
  • Neck/Traps

Monday

  • Trap Bar: 315x9
  • Push-ups (elevated): 5x10
  • Hammer Row: 5x20
  • Neck/Traps/Biceps

So, moving on Friday really helped me feel better.  Got the shoulder moving and got rid of a lot of soreness.  Today I tried a few different things just to get an idea of where I am.

  1. Trap Bar is fine.
  2. Hammer Row felt really good.
  3. Elevated Push-ups felt good.
  4. DB Bench did not feel good, at all.
  5. One Pull-up felt good.  I chose to go no further.
  6. Rotator cuff work did not feel good.  I can't go through a good range of motion, yet.

I've got some work ahead of me, but I feel good Squatting and Deadlifting.  It's a start.