Mon - Heavy
DB press 4X8
Rows 4X8
Lat pulls 4X8
Shrugs 4X12
Bi/tri
cardio

Tue - Light
SL deadlift - week a 4X8
OH Squats - week b 4X8
Calve raises 10X10
Hyper extensions
Abs
cardio

Thur - Light
Push press 4X8
Front/side raises
Rotator cuff
Abs
cardio

Fri - Heavy
Squats - week a 6X6, 1X20
Deadlift - week b 6X8
GH raises
Abs

I hate to keep changing my workouts, but I haven't been able to work everything out to the way I like it. I think this will be a lot better. I might even increase the volume on Friday...I'm only going to be doing one heavy compound lift, so I want to get a lot out of it. We'll see how it goes after this week. I just needed to write it down somewhere so I can look at it.

Good luck Ross, I think things will work out for you. :weights:

Flat DB press - 1X8 70, 4X6 80
Lat pulls - Front 4x8 120, 135, 150
- Rear 2X8 105
DB Shrugs - 3x10 80
T-bar rows (wide) - 2X8 70
Cable rows - 2X10 120

I loved doing DB press. I think that's something that I will progress with a lot. I need to start using the pull-up-assist-machine-thing. That way I'll get the ROM that I want and quit doing lat pulldowns. My biceps were fried today and I never did a curl...all of that pulling was crazy.

Front squats - 3X8 155
Calve raises - 10X10 70
planks
cardio

OH squats didn't work out today. I tried them, but was having bad balance issues. And holding any weight at all over my head with a snatch grip killed my bad shoulder. I might try it again at a later point in time.

Be careful with the shoulder, as I'm sure you already know. I've taken myself out way too many times doing things I know I shouldn't have. Good luck

Thanks. Going slow and steady beats going super heavy all of the time and having setbacks due to injuries. Even if it isn't always as much fun! :)

What are you doing to address your bad shoulder?

Some rotator cuff exercises. It has gotten a lot better. Most of the pain that I feel now is actually in the joint. If I raise my arm to shoulder level, straight out in front and move it directly out to my side, it grinds and pops. And if I do the same motion that I use when doing bench press, it grinds and pops. I can partially push it out of the joint by just raising up my arm and moving it front to back. There's no pain there though. The difference in strength between my right and left side when I'm doing the rotator cuff exercises is incredible...I do about 3-4 times more weight on the right side. I assume that I tore some of the cartilage and stretched the tendons. It has been several months since I've hurt it again. I think the tendons are tightening back up and becoming stronger.

Take care of yourself Ross. I know going superheavy is fun as hell, but you definitely do not want to do more damage. Good luck rehabbing the shoulder. :)

You should also be doing scapular stabibility work then. That, I am sure, will make all the difference to you. The rotator cuff work will essentially be worthless if there is scapular disfunction. Almost without a doubt.

Good luck on it, Ross.