Page 8 of my log is where my shoulder started hurting. Looks like too much pressing around that time is what did it and I made it worse with hitting
Front squat Bulgarians
105
3x12
Rope pushdowns
3x15
Paused KB front squats
50lbs per hand
2x10, 1x8
V bar pushdown
3x10
Leg press
Sled +180
2x10, 1x8
Calf raises
3x20
Db skull crushers
20lbs
2x10, 1x8
No hands lying leg raises
2x10, 1x8
Ham curls
3x15
Braced single leg RDLs
60lbs 3x15
RDLs
115
3x15
Ez bar curls
30lb
3x15
Hammer curls
15lbs
3x15
Feet supported sit-ups
1x15, 2x13
Single leg hip bridge with body bar
3x15
Fat bar forearm curls 23lbs
3x15
Sorry to hear about your shoulder. I’d say if there is any chance that your shoulder could be negatively impacted, avoid it all together until it heals up. You don’t want to aggravate beyond the point of a quick recovery. How’d the season go? Will you be playing summer ball?
I’m kind of in a similar position, I made a semi-pro team this spring and out of nowhere ended up with tendonitis in my throwing elbow. The worst part is it didn’t happen from throwing.
Thank you for the support. Season went very well as a team for a first year program especially. Finished 21-23 getting better throughout the season. Season went only alright for me. Started 6 games played in about a third of them. I had a pinch hitting role in early April and hit pretty well in it (was successful 4/5 at bats, two walks, a hit and an RBI sac fly) but I wasn’t used much as April went on and was pretty irrelevant by the end of the season which pissed me off. No further comment on that lol
No summer ball for me this year. Going to rehab the shoulder one way or another. I honestly was able to play with it but I think I’m making invite by swinging even if it’s bearable amounts of pain which is what I experienced all season. Hopefully cortisone shots+ PT will help but if not, surgery is a possibility. 8 month full recovery time. Anyway, this is obviously not a great situation but I’m looking forward to coming back in the spring with the biggest legs and forearms in history 
Front squat bulgarians
95lbs
2x15, 1x14
leg press
90+ sled
3x15
Rope pushdowns
3x15
leg extensions
3x15
V bar pushdown
3x15
Single leg calf raises
3x15
db skull crushers
15lbs
1x15, 1x12, 1x10
lying leg raises
3x15
Some deadlift specific mobility work then…
Ez bar curls
35lbs 3x15
Single leg hip thrusts
3x15
Hammer curls
20lbs 1x15, 2x12
Feet supported sit-ups (slow eccentric)
3x15
Fat bar wrist curls
33lbs 3x15
Leg press
Sled +110
3x15
Leg extensions
3x15
Bulgarians
95lbs
3x15
Db skull crushers
15lbs 2x15, 1x12
Feet elevated Calf raises
10lbs
3x15
V bar pushdowns
3x15
Weighted Lying leg raises
+4lbs
3x8 these were really hard
Rope pushdowns
3x15
Paused, deep Goblet squats/ squat specific mobility
Pull
Romanian deadlifts
120lbs
3x15
Hamstring curls
2x15, 1x12
Ez bar curls
40lbs 3x15
Foot supported sit-ups
+10lbs 3x15
Hammer curls
20lbs 3x15
Fat bar wrist curls
38lbs 3x15
Lex extensions
3x15
Bulgarians
100lbs
2x15, 1x13
Leg press
Sled +120
1x15, 2x12
Calf raises
12lbs 2x15, 1x12
Db skull crushers
15lbs 3x15
Lying leg raises
3x10
V bar pushdowns
3x15
Rope pushdowns
2x15, 1x12
Squat and deadlift focused mobility. Light, slow Goblet squats+ RDLs and stretching
Braced Single leg RDLs
65lbs
1x15, 2x12
Ez bar curls
45lbs
1x15, 2x10
Hip thrusts with body bar
3x15
Hammer curls
25lbs
1x15, 2x10
Fat bar Wrist curls
48
2x15, 1x12
Hamstring stretching/ light RDL’s
BW-180.6- up from 178.5 two weeks ago
Macros
Protein- 185
Carbs-490
Fat-65
Fiber-40
Zercher Bulgarians holy shit these were hard. Should have lightened the weight
95lbs
1x15, 1x12, 2x10
Leg press
Sled+120
4x15
Leg extension
4x15
Calf raise machine
180lbs
4x15
Rope pushdowns
4x15
Leg raises
4lbs 2x15, 2x12
Db skull crushers
15lbs
3x15, 1x12
V bar pushdowns
4x15
Front squat Squat and deadlift mobility work. Mobility is greatly improving
I’ve had a lot of shoulder issues from basketball. Honestly lots of rows, front squats, and Decline pressing was what I had to work with. But I know that’s really dependent on the particular shoulder issue.
Also Zercher Bulgarians sound horrible. Not only in difficulty, but also the name sounds like a group of super-villains.
Yeah I’m not excited for the treatment and the pain itself but it’s kind of exciting, interesting and fun to think of ways to work around my shoulder and execute them. I know my legs are responding well which makes sense since I never really did high rep sets or machines for legs.
Test out some back squats and deadlifts with 95lbs on the bar during my mobility work and didn’t experience any pain at all during the squats (high bar and low bar) and was dead lifting from the floor with no back rounding. After I’m done with my super high rep work in 3 weeks and my greatly improved mobility is even better I’ll add them in. Going to be doing lots of leg work for the near future and possibly for 6-8 months should I need surgery. I Will devote a larger post to this situation.
As for the zerchers Bulgarians: yes they are equally as brutal and murderous as they sound. Figured front squat grip Bulgarians aren’t the best for me right now because of the bar having direct contact with my ac joint. I didn’t experience any pain doing them the past 3 weeks, just being careful.
Romanian deadlifts
115lbs
4x15
Ham curls
4x15
Ez bar curls
50lbs
2x15, 2x12
Hip thrusts
40lbs
4x15
Hammer curls
20lbs
4x15
Reverse curls
4x15
Low back feeling tender so no sit-ups or single leg RDLs
Macros slightly lowered. Gaining weight just a bit too fast
P 185 C 465 F 65 fiber: 40
Weighed in at 181 and Still trying to find the right amount of Cals for me to gain about 1lb per week
Leg press
Sled +140
4x15
Zercher Bulgarians
80lbs
4x15
Leg extensions
4x15
Db skull crushers
20lbs
1x15, 1x12,1x10, 1x8 triceps got toasted
Rope pushdowns
4x15
Leg raises
+3lbs
4x15
V bar pushdowns
4x15
Ez bar curls
50lbs
4x15
Hip thrusts
60lbs
4x15
Hammer curls
25lbs
1x15, 1x12, 2x10
Single leg hip trusts
50lbs (too heavy) 1x15
30lbs 3x15
Wrist curls with ez bar
40lbs
4x15
Cable Reverse curls
4x15
Calf raises
4x15
Zercher holds
175lbs
Was screwing around after calf raises by the squat rack and just kept adding weight until it was challenging and holy shit! these hit my whole torso. First time I felt anything like this in my spinal erectors Definitely going to find a way to incorporate these somehow
Leg extensions
4x15
Leg press
Sled + 160
4x15
Zercher Bulgarians
85lbs
3x15, 1x12
Rope pushdowns
4x15
Leg raises
8lbs
3x10, 1x8
Db skull crushers
20lbs
2x15, 2x12
Calf raises
4x15
Zercher holds
185lbs
1x30 seconds
1x20 seconds
V bar pushdown
4x15
Ham curls
4x15
Single leg hip thrusts
45lbs 2x15, 2x12
Hip thrusts
95lbs
4x15
Ez bar curls
55lbs
2x15, 1x12, 1x10
Hammer curls
25lbs
1x15, 2x12, 1x10
Reverse curls
4x15
Wrist curls
50lbs
4x15
Zercher holds
135lbs
1 minute
195lbs
35 seconds