Not much has changed as far as my routine goes. Although I have been using some heavier weights and actually tried some semi-heavy singles on my bench. There is still too much instability in my shoulder area, but pain is slowly, very slowly, going away. Hopefully I can concentrate on some different stretching and rehab movements this next 2 weeks.
Back and knee issues are almost gone, found a couple stretching and message techniques that seem to be working. I’m pretty confident deadlifts and squats will be back to normal come January. The best news this week was that I was able to do some fairly heavy deadlifts and box squats for reps and these numbers were very close to normal.
Monday
Deadlifts – 8 sets
Romainian deadlifts – 4 sets
dumbell rows – 5 sets
Hanging leg raises – 4 sets
Wrist curls – 3 sets
Tuesday
side/front/rear lateral raises – 6 sets
Bench – 10 sets
Dips – 5 sets
Military press – 3 sets
Reverse wrist curls - 3 sets
Thursday
Box squat – 8 sets
Barbell curls - 5 sets
Planks - 3 sets
Glute ham raises – 2 sets
