Somehow I missed your journal Craw...will be following along...
Hey what's up s2h, glad you found it.
My right shoulder has been crushed all week from the ME Upper workout, I recovered just enough to tackle this.
Dynamic effort upper
Dumbbell press - Did three sets light, 30s, 45s, 60s x 12 reps
Speed bench - I figure my max is probably only around 270 right now with the lack of work I have been able to get in so I used 135 - 9 x 3
Barbell extension to nose – 4x6 - pyramid 65,85,105,115
Superset with
Barbell curls – 4x8 w/ 3 sec negative - 65 all sets
Pulldowns – wide grip 5x12 - pyramid up
Pec deck / Rear fly machine – Super set these – 4-6 sets of 20 reps - don't have a pec dec that doubles as a rear fly so I did cables
Bradford+1 – Bradford +1 is a difficult exercise, so start lighter than you think. Do one over and back, then press all the way up. That counts as 1 rep. First set do 12, second set do 10, and third set do 8. This was new to me, I did over and back before but not with a press, so I started really light, bar x 14, 65 x 11, 85 x 9
Prehab work
Band shoulder traction
Been doing this already, love this, the last stretch is the one that gets me the most, the one behind your back, whatever my injury is, that is the one that I feel the most discomfort doing, really just my right shoulder it hurts
6 way shoulder complex – 1x8 each (front raise thumbs up, front raise thumbs down, side raise thumbs up, side raise thumbs down, bentover rear fly thumbs up, bentover rear fly thumbs down) - used a 5lb. DB.
Love the workout. My right shoulder in the middle of the night felt like I should be wearing a sling... really hurt to even move it, but after I got up this morning and got moving around it loosened up. The right shoulder has been in pain all week but really for the most part it has been in pain for 6 months so.... I don't really know how to access this. I just try to lift as carefully as possible and pray eventually this thing is gonna heal. I am going to give it some more time but if it doesn't eventually come around I am going to go to a sports medicine orthopedic outfit, Beacon namely, they take care of the Reds, and get it looked at again. Maybe it's a bone spur that could be removed with arthroscopic, you know it could be aggravating my bursa sac or something along those lines. Anyway all in all I loved this first week, it definitely has ramped up my effort level and volume.