I forgot how enjoyable split routines can be. Did "upper body" today and will do "lower" tomorrow, since I'll be flying Friday and coaching all weekend, then flying back all day Monday - so won't be able to really train again till Tuesday. So spreading things out a bit over this week. May try for a quickie Saturday or Sunday, but 50/50 at best if that happens.
Foam rolled and mobs for shoulder a bit to start
Press
45x5x2, 75x5, 100x5, 125x5, 145x5, 160x5x2
Shoulder feeling better and stronger. Very good.
Front Squat
45x3, 75x3, 100x3, 125x3, 145x3, 160x3
Did these in between sets of the press. Goal is to regain my lost right wrist pain-free mobility. Because I've been spending too much time on my laptop, I can't do a pushup or get into a FS/Clean rack position without pain. Been this way for months now. It's idiotic. So I'm spending less time on the computer and going to incorporate more stuff to get that pain free mobility back. I don't need to front squat or do pushups for my current goals, but you're damn right that I should be able to bust either one out whenever I want to.
Chins
4,4,4,4,4,4
Easy. Upped Total volume from 20 to 24 over the same number of sets (6). Shoulder felt great.
Bench Press
DB - 25x10, 35x10, 45x10
BB - 100x10x3
Started with the DBs because both benches were taken. Moved to the bench when it opened up. Added 15lbs and 6 total reps - and that's not counting the DBs. Shoulder felt good, no pain and only the faintest twinge I could barely feel.
C2 Erg: 30s row/90s rest x 4 @ (pace/500m):
1:45, 1:40, 1:43, 1:39
Not fast, but I had to work a little since my conditioning has gone down to literally zero. My back didn't love these, may skip them tomorrow.