I wouldn’t sweat the particular exercises too much. Do the ones you feel working/like. I just liked the sequence.
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I like the feeder method, I might try it at some point.
I read an CT? article where you would hit the main muscle next day for reps and low weight.
So the day after shoulder day, you’d hit delts with one delt exercise for a couple of sets of lots of reps.
I am not sure it was a couple of years ago so my memory might serve me wrong.
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Thanks my friend I remembered correctly 
So today has been a classic Kansas day. The weather this morning was cold and rainy. It was in the 40’s and felt like 30’s. Soon after getting nice and damp at the scene of an accident the sun came out. I went to call and was comfortable in short sleeves. It was like a nice spring day. 30 minutes later it hailed. Yes, hail. Now it’s snowing…
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I haven’t seen any snow or hail so far today, just rain, but we had that spell of sunlight as well. Got a weather warning for blizzard conditions for the 3 counties north of Topeka over the weather service this morning, though. We had considered going to Topeka, but that convinced us to make it a stay in day.
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Missed a bunch of posts in here but I have to drop in and give you props on the physique (no homo). You look awesome, dude! Staying in the 220s for a long ass recomp is pretty much where I’m at now.
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Just catching up on you log, blink and there’s like 50 posts. Looking pretty solid in your deadlift video mate. I wouldn’t call you skinny.
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Yesterday was one of those mornings where I was pretty active in here. 
It happens sometimes.
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2.24.19
Woke at 224.4 lbs again. Saturday night meals are always dangerous for me. We go to church with my parents and they come over afterwards. Last night my mom made what she calls Mostaccioli. I was worried about the calorie content because it’s just a pasta, beef, and cheese baked dish. She told me the ingredients and I think I did okay. The scale confirms that.
I need to train today but I’m still feeling the effects of Thursday night’s four hours of sleep. Hopefully I can find both the time and energy to get something done.
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Shoulders
PUSH PRESS
bar x 15
95 x 5
115 x 5
135 x 5
155 x 5
175 x 3 x 3 sets
SMITH OHP (21’s)
65 x 10F/10T/10B
65 x 10F/10T/10B
65 x 10F/3T/4B
I reached failure so I guess this was a success.
BENT OVER REVERSE CABLE FLY
20 x 10
20 x 10
This is tougher (weight wise) than standing reverse fly’s and for some reason I’m able to reduce the activity of my upper/mid traps and really use my rear delts.
LATERAL CABLE RAISE
20 x 10
10 x 5 regular + 5 w/ 5 sec eccentric
FRONT CABLE RAIZE (EZ CURL BAR)
40 x 10
30 x 10F/5T/10B
Holy cow, top half are hard! This was definitely not a mechanical drop set because that portion was the worst. Unfortunately, this exercise aggravates my biceps tendon.
33 minutes. I feel like this was as pretty good session but I wonder if I did enough for a dedicated shoulder day. My delts still feel smoked and it’s been over an hour since I finished so I guess I accomplished something. I can always add volume over time. Tomorrow will now be back day and Tuesday will be legs. My new split will be the following:
- Shoulders
- Back
- Legs
- Chest/Shoulders
- Back
Both back and leg days could include some Olympic movements like high pulls, clean pulls, or snatches.
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Nice
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Sounds like mission accomplished. Looked a good session hitting them shoulders hard. I’m going to go back to my old routine, something similar.
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I’m going to be adopting the SGSS protocol for push press and deadlift. I’m doing it on push press to improve the lift. I’m doing it on deadlift to keep from going too heavy too fast. I’m not sure if I’ll get both workouts done each week but I’ll just progress with 3 x 8, 5 x 8, add weight, 3 x 8, 5 x 8, and so on. I’ll probably do push press again on chest day and I’m sure I can do a little deadlift work on a back day.
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Try this some time… hits all three heads of the delt and is brutal finisher. Warning - go light on the weights
Side lateral raise
Keep weights at horizontal and bring together in front
Raise weights vertically overhead
Bring weights down to horozontal in front
Separate weights to side horizontal
Lower weights to sides.
So out, together, up, down, out, down
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I’ll try to remember to do that later today to get a pump per Rich Piana’s advice.
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I’m interested to see how these “primer” workouts go for you
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The primer workouts will work better if you eat 50 desiccated liver tablets beforehand.
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These lead in workouts sound like Louie’s GPP work…
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And not too too far from the idea of glute/posture nerd’s daily pre hab stuff.
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