Shoulder rehab some more

21-15-9 NFT
Back squats with, wait for it, 20kg.
Ring rows

Shoulder didn't freak out on the back squats and I even got the bar over the top of my bad  shoulder on the 15 rep set. Decided I was pushing this a a bit and went back to high bar on the last round. I'm supposed to be persuading my shoulder that letting me do these is a good idea, not punishing it into compliance.

Then tried some OHS with PVC, which is what I actually had in mind to do with this workout and abandoned when I couldn't keep the bar overhead. Interestingly enough when I was warm I was easily able to have the bar in position. My shoulders still seemed to be rolled too far forward and that will need time and patience. Not good at either when it comes to my own training.

Deadlifts

3 x 132.5kg?
Should have written this up on the night. Maybe it was 122.5kg?


Didn't video it either so I can't check that.
That's not good, records are important.

Baby Fran

21-15-9 NFT
10 kg single dumbbell thrusters - Hold dumbbell with both hands by the ends
Ring rows

Intensity about a 1.5 at best and still sweating.
Work on shoulder position, scapular retraction and (ring rows) and shoulders in my ears at the finish (thrusters) were the focus, then chest high in the squat portion of the thrusters. Everything else took a back seat.

Deadlifts

5 x 120kg

I wasn't trying for anything like a real 5RM. This was a "this is what it feels like to pick something up that you can't get to your shoulders" wake-up call.

There's a lot of head movement going on in the video and my head isn't in line with my spine.
The bar gets away from me a fair bit and I'm squatting the weight up, hips start a little too low.
I am getting my chest up quite well which s what I'd hoped for. Thoracic mobility work is a bitch, but it is possible to uncurl a bit so that's good.

Butt torture

2RNFT
Lunges to the gate and back with 5kg plate overhead
20 x 12kg american T-handle swings

Lunges were supposed to be to the road and back. Scaled on the fly.
Originally planned 3 rounds and pulled the plug when my glutes started cramping on the return trip of round 2.

Decided I wanted to be able to walk today.

5Kg was enough overhead. Very much like the concept as practise keeping my shoulders locked tight, but they're very weak right now.

If Michael was a bodybuilder, and a wuss

And couldn't count.

4RNFT
200m "run"
10 x 40 kg pendelay rows (thanks Darryl)
15 abmat sit-ups

Tried really hard to keep my chin in, shoulders back and back flat on the rows. I suspect I failed on all counts.
Frigging sit-ups were a mission! Not hard to sit-up (well it was after a while), darned near impossible to touch my shoulders to the ground over the abmat and keep my butt on the ground. Trying to avoid monkey-butt and discovered my back was still tight even after stretching before I started. The hunch-back of Papakura, that's me.

Snatch grip deadlifts, girly push-ups

5RNFT
10 x 40kg snatch-grip deadlifts
10 "assisted "push-ups. My physio said not to call them girly push-ups.

Shoulder not at all happy about the push-ups. The physio can go take a running jump, I'm staying off push-ups for another 2 weeks and then starting back with ring push-ups with the rings set very high so I can line my shoulder up with free rotation of the wrists.

Ring rows and squats

8RNFT
10 ring rows - rings at shoulder height
10 air squats