Wednesday Legs

Shoulder didn't feel great today but the pain wasn't really bad. Had to use ropes on the squats to keep the shoulders happy but not a huge deal. The whole hip hinge thing finally clicked for Dominic and he was pretty excited. It made my day. He did a good job squatting to parallel. Putting calves at the end makes it tough to do more than 2 sets and I couldn't do more than 3 sets on forearms. Better than never doing them at all, which is 100% of my training history. Used my new knee sleeves on squat and my knees feel better than usual. We'll see how it goes when the soreness hits tomorrow. Almost certainly taking tomorrow off unless my shoulder feels literally 100% by training time.

Squat
4 sets @ 105 lbs. - 15, (sleeves on) 15, 18, 18

RDL
3 sets @ 135 - 15 each (more rest between sets this time, so I got more reps total than last week)

Calf Raise
2 sets @ BW - 20 each

Forearm Curls
20 x 10 lbs, 15 x 25 lbs, 15 x 25 lbs
Next time I'm going to stick with 15 lbs and try to get 20 for 3 working sets plus the warmup

Tuesday Push

Shoulder was a little sore and annoying early on in the session. I think this is mostly because I didn't sleep on it right last night. Felt good about halfway thru the session, so I'm going to just keep up what I've been doing and hope it gets even better. I did a few reps of band flyes the normal way with my hands out to the side, but with the bands set up low, and was able to do that. I'll call that a progression. Tried the talon grip on the reverse grip barbell bench and it seemed to work well. Band pullovers were kinda tough to set up but I definitely could feel my chest working since I had my palms facing each other.

DB Overhead Press
2 sets of 20 @ 30 lbs

Reverse Grip Bench
3 sets @ 80 lbs bar weight - 15, 18, 18

Band Pullover
2 sets of 20 @ red band

Band Flyes
3 sets of 12 @ red band

Reverse JM Press
3 sets @ bodyweight - 12, 12, 7 (right triceps started to hurt intensely so I stopped)

Monday Pull

Shoulder is still wonky but I can do all this just fine with minimal symptoms. Neck traction still seems to be helping me generally but I'm hoping full recovery on the shoulder is going to happen soon.
On pullovers, I tried the supposed "chest version" on the second set and I could def feel it in my chest. Going to do that version on push day.

DB Rows
3 sets @ 40 lbs - 20, 16, 12 reps

Laterals
4 sets @ 15 lbs - 10, 8, 7, 6 reps

Pullovers
2 sets @ 35 lbs - 15, 12 reps

Face Pull
2 sets @ red band - 20, 18 reps

Curls
3 sets @ 20 lbs - 12, 10, 7

Sunday Lower - Quads

Right hip is tight but I think higher reps are gonna be the ticket. The tightness goes away fast and I suppose I'm still putting a muscle growth stimulus on. Was too gassed from the squat and RDL to do any more sets for calves. 

Squat

4x15 @ 100 lbs

RDL (paused)

3 sets @135 - 14, 11, 10

Calf Raise

BW x 25, 12 (30 seconds rest)

Wednesday - Push

Tried out some stuff I haven't been able to do without pain the past couple months. Overall it went well, but reverse grip bench is fuckin weird.

DB Reverse Grip Bench Press
15, 25, 35, 40, 40, 40 lbs. x 12

DB Pullover
15, 30, 35, 35, 35 lbs. x 15

DB Lateral Raises
15 lbs. x 12, 10, 6

Tuesday Upper - Shoulders

 Everything moved fine today except the upright rows felt a bit weird, so I only did half the sets. I'll try lateral raises next time. Slowly moving weight upward.

Superset:
DB OHP                    20, 14, 7, 10 reps @ 30 lbs (last set had more rest)
BW JM Press             4 sets of 12 @ bodyweight

Upright Row
2 sets of 12 @ 50 lbs

DB Row
4 sets of 15 @ 40 lbs

Sunday Lower - Hamstrings

 Felt really good today going in but my left shoulder/neck is feeling a little sore. I think the culprit is the ab roller. Gonna put that off a week and see if I can do it again when I heal up more. Warmed up with jumping jacks.

Hip Circle
2 sets of 6

RDL (paused)
45x12, 95x8, 135x 20, 15, 15, 10

Squat (high bar)
3 x 15 @ 100 lbs

Calf Raise
3 x 20

Ab Roller
2 x 10

Friday Upper - Back Focus

Skipped the DB rows due to tingling/numbness in the left rhomboid. Did some neck traction the other day which seems to help my shoulder in general so I'll be doing that more often. Doc gave me a rhomboid stretch to try, so I'll be doing that as well.

Landmine Rows
45 lbs - 30, 20, 20, 20

Face Pulls
red band - 12, 20, 20

Curls
15 @ 12.5, 12 @ 20, 12 @ 20