Originally Posted by
Tom Campitelli
I've never heard the posterior deltoid referred to as the deltoid spinal part, but I digress. Getting sore is not an injury. It will go away. You did something to which you were not accustomed and it made you sore and tired. You will live to fight another day. With that in mind, I have the following prescription for accessory work for you:
Squat 3x5
Press 3x5
Bench Press 3x5
Deadlift 1x5
Chins every workout
Train three times a week and add weight every time. Alternate between press and bench press. Get your squat up to 405 for a set of five, your deadlift up to about 475 for a set of five, your press up to 200 for a set of five and your bench press to 275 for a set of five. Get your chins up to 3 sets of 10. During this time, it is likely that you will get down to around 230 lbs bodyweight, depending upon your height. I suspect that this will help with yard work and many other things.