So while all this nonsense has been going on with my shoulder, I've also been dealing with a weird back issue that's prevented me from pulling heavy or at all, except a few test sessions, since November. It feels like a super exaggerated version of something I deal with all the time, hyperactive erectors. The right lumbar and thoracic erectors feel like they're just constantly on, hypertonic, and so more easily fatigued. My pull off the floor has also just felt "off" and the last time I tried to do it, a few weeks ago, I filmed it from behind and it looked like I was uneven at the start. I've had this back issue before, but it's never been nearly this bad or persistent. Usually I can deal with it with regular work on the rumble roller and lacrosse ball, along with occasional massage. None of those things, nor needling, has fixed it this time, even with increased frequency and length; they've helped some, but the basic issue is still here. I don't know the source and cause of it being so bad this time, nor what to do to fix it.
Meanwhile though, my legs have been completely untrained for a long time now. Since it's not a spine or joint thing, and isn't getting any worse (just not going away), I said fuck it and went back to some SSB Squats today. Hopefully I can keep doing at least these until surgery.
SSB Squat - beltless, naked knees
[70,120,160,210] x5
[250,270,250] x3
300x1
Notes: All reps felt easy and the yoke didn't feel heavy on my traps, but having gone so long without any real leg training, my legs felt this immediately. May be sore tomorrow.
Press - beltless, between SSB sets
45x10, 95x8, 135x5, 165x5, 185x5x2, 195x5 @7.5, 175x5
Notes: Felt pretty solid here, a lot more recovered than Saturday. Vid of 195x5 set, cameo appearance by the legs of one of the fine ladies at my gym, Steph: Instagram
Chins
BWx5, BW+10x5, BW+20x5, BW+25x5, BW+20x5, BW+10x5, BWx5
= 35 total reps/25 weighted
Bench Press
[45,95,115,135,155,175,185] x5
Notes: 2 months post injury, the empty bar still hurt. About 10 weeks out, empty bar was OK but it hurt when I tried 80 or 85 so I stopped and haven't tried since. Went up tonight till it stopped feeling fine and made it to 185. It didn't hurt at 185 but something felt just a bit off so I stopped. Obviously 185x5 isn't exciting for me in terms of weight, but it was nice to load that on the bar and do it for the first time in nearly 4 months.
KB 1A PR
24x5, 32x5x2 - both sides