Coming back from my shoulder issues- I don't feel I could set my training numbers off of my old maxes so I'll be doing a couple of test days to get an idea. I'll set these numbers for a meso and adjust from there.
Warm Ups
Bracing protocol as usual
I've been doing some rehab on my shoulder pre workout as well.
135 - 8 x 2
225 - 8
315 - 6
405 - 3
500 - 1
585 - 1
675- 1
725- 1
750 - 1
over all I was super surprised at the strength I retained- speed seemed to remain the same from 585 - 750.
Accessory Work
Block pulls ( two inches below the knee) I usually do these in the 70% range,
440 x 3 x 3 trying to focus on a 1-second hold at the top.
Sumo block pulls ( two inches below the knee)
440 for two sets of 5
Hammer curls two progressive sets of 12-15 reps
