Advice on a routine during shoulder rehab
Have weakened levator scapula that's causing all sorts of problems. It's gradually getting better but for optimum results, I can't do the following exercises:
- Low-bar back squats
- BB bench
- OHP
- Deadlifts
None of these will cause injury, but they screw up my progress. So I basically have to find alternatives for the next month or so. I've also got to incorporate a lot more pulling, plus a few corrective things.
Right now I'm doing this. Squats and Bench sets are ramped.
Mon
High Bar Squats (5x5, 1x8 backoff)
DB Bench (5x5, 1x8 backoff)
Cable Row (3x6-8)
Corrective stuff:
Scap pushups (3x20-25)
Face pulls (3x10-15)
Wed
Light HB squats (ramped to 2x5 with 85% of Monday's weight)
RDL (2x6-8)
Pushups (4 sets to failure)
Corrective stuff:
Incline front raises (3x10-15)
Fri
HIgh bar squats (3x5, 2x3, 1x8 backoff)
Incline DB Bench (5x5)
Chinups (4 sets to failure)
Corrective stuff:
Scap pushups (3x20-25)
Face pulls (3x10-15)
How does this look?