Feeling stronger/recovered and shoulder doing better today.
Rolled erectors on double LAX balls for 2-3mins first.
Squat
Press 45x5x2 to warm up the shoulder. Then 45x5x2, 135x5, 225x3, 315x2, 365x5, 385x5, 405x5, 435x2
Ho-hum, felt fine. Last rep of the 405 and 435 set got a bit forward, but not terribly. Was able to move grip in 1 finger width since Monday. Still about 1.5 inches to go on each side to get back to pre-injury grip width.
Press
45x5, 75x5, 105x5, 135x5, 165x5x2, 95x10
Still going up slowly to rehab the shoulder. Felt good today. Also using this forced de-load opportunity to work on my olympic style press. While it's looking much, MUCH better than the last time I saw it - more hip involvement and some semblance of using the bounce - still needs plenty of work. I take comfort in knowing that just about everyone who strict pressed for a long time also had trouble transitioning to the olympic press. As Starr wrote in his article on the topic:Video of Set 1 (starts mid-way through the set): http://www.youtube.com/watch?v=JUEuqO8mMqI&feature=plcpQuote:
For those who had been in the sport for some time, the transition from power pressing to adopting the more dynamic style was more difficult. Old keys and habits had to be discarded and replaced with new moves.
Video of Set 2: http://www.youtube.com/watch?v=fzVRDyo6HBg&feature=plcp
Chins
5,5 - didn't feel good on the shoulder yet at the bottom/hanging position so switched to pulldowns
Pulldowns
160x10, 180x8, 180x7