Monday Training: Squat (new 5/3/1 cycle)

I'm back to following an organized training progression. Nothing has changed in training except I'm back to following a set progression.

• SSB Box Squat: 180x5/210x5/230x5
• Push-ups: 5x5
• Hammer row: 5x20
• FSL: 50 reps @180 in 11m 17s (done on its own)
• DB Bench: 5x10 w/30's (no pain, but a little clicking)
• Side Raises: 5x10

This was a good day. I had absolutely no residual pain after using the DB's. It seems all the rotator, labral and biceps tendon issues are/were all tied to the knots in my back. It's not gone, but it doesn't hurt anymore. Between the massages and consistent rolling (really, I just find the spot and lay on the roller for 3-5 minutes) I'm getting rid of the pain. I just ordered the new American Cambered Press Bar (I think that's what it's called). Looking forward to using it when it gets here. My biggest upper body goal right now is to continue to rehab and strengthen my shoulder, attack the knots and get the strength back in my left arm. The nerve was jammed up long enough to cause some strength loss. Seems like it's continuing to improve. I've also been walking for bout 30 minutes on non-lifting days. I really want to get that up to 60 minutes while I have the time to do it. Otherwise, all is well.