Deadlift 325x2
Squat 305x2 to parallel
Barbell Row 225x1
DB Row 70x15 - 105x2
Bench 210x3 (Stopped benching all together with pec problem)
OHP Strict 135x1
Front Squat 185x1
4/21/12* - 173lbs
Deadlift 385x1
Squat 365x1
DB Row 100x13 - 110x8
Bench 185x1 Paused (Shoulder/Pec is just feeling good again).
OHP Strict 155x2
Front Squat 255x1
Good Mornings 225x5
6/21/12* - 170lbs
Deadlift 405x1
Squat 375x1
Press 165x1
Bench 235x1
DB Row 80x30 - 125x6
Front Squat 275x1
Goals:
Squat 405x1
Press 185x1
Deadlift 455x1
Incline DB 80x10 @180lbs before November 2013
Single Arm Cable Reverse Fly 3x15x20
Cable Retractors 3x15x20
-Not sure what to call these, I hold my forearm across the top of my abdomen and pull out and away from my body by rotating my shoulder and not moving my elbow from its position. I feel it retract my scapula so I call it a retractor.
OHP
3x100
3x110
3x125
7x1x120
Total volume = 1845 lbs
Underhand Face-Pulls (Rope)
15x40
15x50
15x60 drop set 15x40
Reverse DB Fly
15x5
15x7.5
15x10
15x7.5
Incline DB Shrug - The stretch and contraction feels good on my shoulder.
3x8x35
Overhead DB Ext
10x35
10x45
10x55
10x65
3x9x45
Dips - Didn’t feel right so i didn’t push it.
5
5
6
9
Mostly, rehab work with exercises that feel good and will help balance forward shoulder tilt and weak/bad scapular retraction.
