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Old 09-12-2011, 04:08 PM   #1
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Default My new routine

As some of you know I've been battling some shoulder issue and haven't been logging my workouts. There really isn't much to log about since I've just been playing around with different exercises and ideas floating around in my head. I guess I just needed a little break. But I feel I have a new direction and I've found some exercises that my shoulder seems to handle very well. So here's what I came up with, just felt like sharing...

Monday
Low Incline Pin Press -5/3/1 Protocol
Bench Press -4 x 10 @ 50%
Barbell Rows -4 x 7 (ramping)
Triceps Extension -2 x 10
Barbell Curls -2 x 10

Wednesday
Db Squat Jump -4 x 6 (prime CNS)
Deadlift -5/3/1 Protocol
Box Squats -4 x 10
Bb Shrugs -2 x 10
Rear Laterals -2 x 20

Friday
Military Press -5/3/1 Protocol
Military Press -4 x 10 @ 50%
Chin-ups -10 x 3 (ramping)
Bar Dips -2 x AMAP
Hammer Curls -2 x 10

Saturday
Sled drags -Forwards, backwards, heavy, and progressive

For years I've done squats as a main movement and used some form of deadlift (SLDL, Goodmornings, Pull-throughs, etc.) as an accessory. This time I want to turn the tables and do it the other way around. I'm also going to focus on the upper back on my lower body day. I'm tired of having a decent squat and a piss poor deadlift. Progression with the accessory lifts will be to add weight whenever I feel I can get all my reps in good form.
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Old 09-12-2011, 04:29 PM   #2
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Looks good OR, though I am wondering. Will Friday not bother that shoulder? lots of work there.
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Old 09-12-2011, 04:31 PM   #3
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looks like a good program OffRoad, I am curious to see how it goes for you!
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Old 09-12-2011, 04:33 PM   #4
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good point Bama, I know I have bursitis and my shoulder would hate me. What if you did reverse grip military press @ 50%?
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Old 09-12-2011, 06:27 PM   #5
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Great looking program OR. How high above the chest are the pin presses?
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Old 09-12-2011, 06:56 PM   #6
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Quote:
Originally Posted by bamazav View Post
I am wondering. Will Friday not bother that shoulder? lots of work there.
It is actually like that to help the shoulder. High volume with moderate intensity helps pump a lot of blood to the injured area and speeds the healing. I've been experimenting with the exercises and it all feels good. I will be sure to be easy on the progression and start well within myself.

Quote:
Originally Posted by BendtheBar View Post
Great looking program OR. How high above the chest are the pin presses?
It's only an inch off the chest. I set the bench one notch above parallel, so it's a very slight incline but it shortens the range of motion enough to ease the shoulder. Pressing off the pins makes me NOT bounce the reps and further bang-up the shoulder. So far the couple of times I've tried the exercise it's been pretty much pain free.
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Old 09-12-2011, 06:59 PM   #7
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Quote:
Originally Posted by Off Road View Post
It is actually like that to help the shoulder. High volume with moderate intensity helps pump a lot of blood to the injured area and speeds the healing. I've been experimenting with the exercises and it all feels good. I will be sure to be easy on the progression and start well within myself.

It's only an inch off the chest. I set the bench one notch above parallel, so it's a very slight incline but it shortens the range of motion enough to ease the shoulder. Pressing off the pins makes me NOT bounce the reps and further bang-up the shoulder. So far the couple of times I've tried the exercise it's been pretty much pain free.
That makes sense. I was trying to figure out how they were beneficial. I've used them, but it was a long time ago when I was young(er) and healthy
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Old 09-12-2011, 07:02 PM   #8
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Originally Posted by BendtheBar View Post
That makes sense. I was trying to figure out how they were beneficial. I've used them, but it was a long time ago when I was young(er) and healthy
I lower the rep just like it's going to the chest, but the pins stop it before it hits the "ouchy" area.
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Old 09-12-2011, 08:20 PM   #9
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Friday looks awesome and really fun.

Also hope your shoulders feels better.
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