Still Lifting..............

Missed a few days, so trying to catch up. Still only doing what I can and trying to keep shoulder from getting worse. Seven weeks to surgery.

Dynamic Effort Day

Dynamic Effort Squats (using Top Squat attachment to reduce stress on shoulder, to a parallel box, wearing INZER Groove Briefs and Titan Yellowjacket knee sleeves)
135 + chains x 5
225 + chains x 3
275 + chains x 2
305 + chains x 2, 2, 2, 2, 2, 2, 2
325 + chains x 2
345 + chains x 2
355 + chains x 1 - Speed was OK.

Deficit Deadlifts (standing on 10 lbs. Bumper plates)
135 x 3
225 x 2
315 x 1
405 x 1
430 x 1, 1, 1, 1

Reverse Hyper-extensions
170 x 12, 12

Leg Press
245 + bands x 6
445 + bands x 6
645 + bands x 6
805 + bands x 6

Accessory Day

Pendlay Rows
135 x 5
185 x 5
210 x 5, 5, 5

V-bar Triceps Cable Extensions
100 x 10
160 x 10, 10
160 x 10, rest 15 seconds x 3, rest 15 seconds x 2 (rest/pause)

Rope Curls
80 x 12
100 x 12, 12, 12

Dumbbell Shrugs (3 seconds hold at top of each rep)
55s x 12
70s x 12, 12, 12

Max Effort Day

Top Squat (to a parallel box, w/ briefs, same as Dynamic Squats)
135 x 5
225 x 3
315 x 2
405 x 1
455 x 1
485 x 1 - at least I'm improving but still like 100 lbs. down on all of my major lifts.

Stiff Legged Deadlifts
135 x 6
225 x 6
315 x 6, 6

Leg Curls
100 x 6
150 x 5, 5
150 x 5 + 120 x 7 + 90 x 9 - one giant set.

Ab Wheel (4 sets)

Sled Drags
Forward 215 x 100', 100'
Backwards 215 x 100', 100'

Kind of a Bench Day

Frame Carry (one of the few strongman events I can do with no pain)
260 x 50'
350 x 50'
400 x 50'
460 x 100'
260 x 50'

3 Board Bench (medium/close grip w/ index fingers at edge of smooth middle portion of bar, all reps paused on board, still only doin partial reps)
45 x 6
135 x 6
185 x 6
225 x 6
245 x 6 - pain was minimal.

Alternating Dumbbell Curl
25s x 8
40s x 8, 8
40s x 8 + 30s x 10 + 20s x 12 - one giant set.

Grippers
HG100 x 10, 10 inverted
HG150 x 6, 6 inverted
HG200 x 4 attempts left hand, 5 good ones right hand
HG200 x 1 inverted left hand, 2 inverted right hand


s