Still on the mends as far as shoulder and knee goes but this week was much better than the last couple of months. I’m starting to add more weight to deadlifts and squats again without too much discomfort. i’ve added more rotator cuff work throughout the week in hopes of getting shoulder healed, i’ve neglected this over the last month and am now hopeful that i’ll be able to lift semi-heavy in february some time.
| Monday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| deadlift | 405 | 5 | 5 | 4 | 4 | 4 | |
| ham glute raises | x | x | x | x | |||
| deadlift | 275 | 10 | 10 | 10 | 10 | 10 | |
| deadlift-static holds | 585 | x | x | x | |||
| hanging leg raises | x | x | x | x | x | ||
| calf raises | x | x | x | ||||
| Wednesday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| bench | W | A | R | M | Ups | ||
| dips | bwt | 12 | 12 | 12 | 11 | 9 | |
| bench | 155 | 10 | 10 | 10 | 10 | 10 | |
| dumbell rows | 80 | 8 | 8 | 8 | 8 | 8 | |
| Friday | Exercise | lbs | 1 | 2 | 3 | 4 | 5 |
| squat | 320 | 5 | 5 | 5 | 5 | 7 | |
| romainians | 305 | 6 | 6 | 6 | 6 | 6 | |
| barbell curls | 105 | 6 | 6 | 6 | 6 | ||
| calf raises | x | x | x |
