you're more than welcome. i plan on posting a lot more as i learn.

Eric Cressey's book has some "Energy Workouts" which he advises you to try out on your off days.

Well, I made the mistake of doing some of these on my workout days after my workout (like 6-7 hours after my workout).

I did one energy workout after my Lower 1, and a cardio session of 30-45 minutes post my Upper 1 workout.

My advice: do not do this. It made me extra sore. I then spent the third day just relaxing and eating to end the soreness. It also drained my completely and left me cranky and irritable. This also reminded me of why I hate cardio so much.

Taken home lesson of the day:

If you do not know your WORK CAPACITY LIMITS, do not try experimenting with the extra workouts on your workout days. Stick to the book and do them on your off days.

I know this should've been common sense....but it wasn't. Though, no harm done....just nothing good came out of it.

Cheers,
Wolf.

Keep in mind that this book assumes "good" shoulders. I'm sure Cressey would be happy to suggest mods as well for those with specific problems.

Good points Wolf and I agree with Eric that Cressey would be more than willing to give modifications for those that need it.

I guess I'll hop on Kane's thread here to ask a Maximum Strength question:

I bought the book a few weeks ago (signed by EC :D ) My gym doesn't have a double-sided cable column for the Kneeling Cable External Rotation exercise. I'm wondering if it's a good idea to substitute bands instead of the cable machine since it seems like a low weight exercise? I did a lot of similar band work while rehabbing my shoulder, but I'm not sure they'll offer enough resistance.

Or any other suggestions to substitute for this exercise?

I emailed Eric Cressey with my question. He sent me a quick video showing an Elbow Supported External Rotation that can be used as a substitute.

Sit with your arm straight out to your side, elbow bent at 90 degrees, elbow supported at the top of an incline bench set at about 45 degrees. Hold a light dumbbell and rotate up and down the entire range of motion keeping your elbow pointed straight out.