Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great.
REHAB WORK
Ab Roller 2x21 (forward, diagonals = 1 rep)
Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10
Set of 15 scapular push-ups between sets
DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.
Tricep DB Extension/Stretch/ 1 x 12/35 lb plate (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high
Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)
Single Leg Squat
5r SLS/SE5-iM for each work set
Glute Ham Raises
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!
Bench lateral jumps x 12
Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)
5 hip articulations per leg between sets
Sumo Deadlift (all DL sets)
225 x 6 non dominant grip
345 x 5 felt strong (did 355 @ 4 last top set, but ease back up- I think you could do it next week. Use belt.)
325 x 5 no belt. Still stopped at 5. Focus on leg drive
325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.
Conventional DL (skipped today to ease back into regular volume)
315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip.
Was doing two sets previously. Add second set in a few weeks.
MN (Supersetted w/SL)
MN/SE2: 4x5r
1/2 L-sit Leg Extensions
10r MN/SE2-iM for each work set
Seated Pike Pulses
Overall a great workout. Way to push the pace.
SL/PE12: 4x15s
Side Arch Body Holds
5r SL/PE12-iM for each work set
Bent Hurdler Twist 10#
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