@isdatnutty
I just read through the post-shoulder injury portion of your log to compare what I’ve been doing with what you’ve been doing. Here’s how it shakes out for me, any advice you could offer would be appreciated.
Monday
Back squat 4x4, then I usually do one set of either eccentric or isometric squats and an additional back off set (load it up fairly heavy and aim for 10+ reps)
Prone ham curl 4x8
Chest supported rows 4x8-10
Abs and shoulder maintenance
Tuesday
Hang power cleans 4x2
High pills from hang 3x3
Db Bench 4x8-10 (physio recently gave me the okay to do flat or decline pressing)
Triceps 3x10-12[quote=“westcoastcanuck, post:1, topic:248229, full:true”]
Wednesday
Front squat 5x5
BB RDL 3x20/
Row (usually either seated cable or the hammer strength iso-row) 4x10-12
Abs and shoulder maintenance
Friday
Deadlift 5x3 (slightly submaximal, done with about a 1” deficit and emphasis on speed)
DB Bulgarian split squat 4x6-8
B.B. row (fairly upright, pulling to the waist with a supinated grip to feel a nice contract in the mid back)
Abs and shoulder maintenance
Saturday
4x8-10 DB flat bench
Two triceps and biceps exercises, first one being 3x10-12 and second being 2x12-15
Conditioning and shoulder maintenance
Should add that I do conditioning work on the Tuesday as well. I think it’s somewhat similar to what you’ve been doing.