W4D3 - 12/26/2018
Warmup with rolling, hang, super d shoulder protocol
Axle OHP
25x10, 55x5, 75x5, 105x2, 125x1, 135x1, 115x4x8
-with-
Chin Variations
5x8
Mid Inc DB Press
40x12, 65x3x12
-with-
Meadows Row
40x12, 70x3x12
Ring Pushup
3x15
-with-
KB Concentration Curls
26x50, 44x2x25
Leaning Band Lateral
3x20
Continue to progress without adding rep difficulty. Won’t last long. I was able to get through all 4 sets of 8 on ohp without pausing at the top of a rep. Could have probably done 125 4x8 on this day. Same with the inc db, room there. However, this is the RPE I’m looking for right now.
Next week will be a deload week, which I’m thinking will be good timing in the middle of this comeback. Providing weather is good, I’d like to hit the track a few days and co tinue the rehab/pt work aggressively. There’s no doubt I’ve got the right PT work dialed in.
After the deload, I will continue with the double progression for another 4 weeks before starting rep maxes with back down work.