Pretty sweet workout tonight. This is by far the hardest I’ve pushed my shoulder in the last 6+ months. I wanted to max out my seated shoulder press to set a baseline 1rm to work around. Everything felt strong and stable. I just missed 285 - 280 would have went, so I know where to ’set the bar’ now. Shoulder is feeling stronger every week and it feels good knowing I can attempt a max effort lift and still be OK. There is still some aches here and there…but getting better. After doing a bunch of seated overhead pressing I decided to do some db jerks (no cleans since my hand is still healing). I started out feeling exhausted with the 80 but as I went up in weight I felt stronger and more explosive. Ended up with a nice PR by manhandling the 140. I think I could have done the 150 with my right arm, but would have struggled with my left…I’ll save it for next time! After jerks I did a bunch of curls, then finished with some back work. Can’t do much in the way of good heavy pulldowns yet with the hand, but I still got some work done.
Seated Overhead Press (bar starting at mouth level):
95x12x1
135x5x1
155x5x1
185x5x1
205x3x1
225x1x1
245x1x1
265x1x1
285x0.5x1
245x3x2
245x5x1
225x5x1
DB Jerks:
80x6x1
100x6x1
120x6x1
130x2x1
140x2x1 (PR)
Standing BB Curl:
95x12x1
115x12x1
135x12x1
155x8x1
135x12x1
115x12x1
95x12x1
Reverse BB Curl:
45x12x1
65x12x1
85x15x1
105x15x1
125x12x1 (PR)
Wide-grip Pulldowns:
228x12x3
Hammer Chins:
bw x12x1
bw x25x1
+ stretching + yoga (60min)
Duration: 140 minutes