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Front squats take some getting used to shoulder wise. That's for sure. They can make you miserable at first

MAXIMUM STRENGTH by Eric Cressey

Beginning Thoughts:

Diet has been amazing and I am damn proud of myself!!!

Workout:

I did standing unilateral dumbbell shoulder presses....I've come to realize that I am beginning to suck at all pushing movements. On Upper 1 earlier this week I had problems on all pushing exercises. This workout was no different...Oh well, good news is that my pulling strength is improving! I did chin-ups with 5 lbs added to my body for 6 reps x 3 sets.

I followed this with some push-ups (which actually felt pretty decent) and some dumbbell rows. Then came some kneeling cable shoulder rotations and some side bridges...

Overall Impression:

Something's not right with my pushing muscles but I am sure it will improve in time.

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Good stuff here wolf, really looking forward to reading the book.

nice pullups...sucks the other stuff didn't work out.

Well you've been pushing the circa-maximal stuff on the pressing for quite a while. Someone coming into this just off a intermediate mass/strength type of thing centered around volume would see a huge boost from this...but in your case you can't expect everything to go up equally. Seeing a big improvement in pulling is a big deal so enjoy that. Being able to handle you bodyweight effectively plus some is a very good thing indeed.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Good work Wolf. Enjoy the increase in pulling power.

Update:

I know some of y'all are concerned about my pressing strength off late..

Well, knowing my history with shoulder dislocations, I should've played smarter and avoided certain things.

Because of my shoulder problems, I am will now be avoiding all external rotation exercises. They aggrevate my problems and make my shoulder joints looser therefore taking a huge toll on my pushing numbers.

Needless to say, me taking these exercises out of the program and instead doing what I exercises I have done in the past which have Helped my shoulders, will now help me get back on track. However, because of this slight change, I may not lift heavy (military press-wise) for another 1-2 weeks or so.

Well, you live and learn, right? This program was designed for normal people with no previous injuries.

On another note, I am changing up my workout days....

Monday - Lower 1
Tuesday - Upper 1
Wednesday - Off / Cardio
Thursday - Lower 2
Friday - Upper 2
Saturday - Off / Cardio
Sunday - Off / Cardio

I hope everyone has had a good weekend so far. I will be back in the gym come monday, guys! Have a great sunday people...

so what kinda stuff hurts the shoulder and what doesn't?


my left one has kind of been not happy today...not sure if it's just getting used to getting back at lifting...or if something is f'd.

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sorry to hear about the shoulder, pity.

umm..let me see...basically all external rotations are bad for me.

these include:

sleeper stretch
scapular wall slide (i might do this once a month or so to maintain some shoulder flexibility)
side lying external rotations
kneeling cable external rotations
prone trap raise

the above ones are all exercises in maximum strength which i will be omitting. the ones which i WILL be doing are those exercises which have helped me greatly in the past:

Facepulls
Scapular Push-ups
Overhead Shrugs

so we'll see how long it takes for me inner shoulder muscles to toughen up again. hopefully in a couple of weeks ill be good to go. im keeping my fingers crossed

thanks for the tips on what helped you...to be honest i think i noticed this pain after i started doing wall slides.

def gonna look into scap pushups...and oh shrugs.