031309 -- Schedule Update

The weekly schedule is progressing and morphing as initial goals are realized.

Ability to do relatively heavy Squats and Deadlifts was completely unexpected this early on. ME Squat / Deadlift work is well ahead of schedule allowing introduction of more advanced methods in the coming weeks and months.

Dynamic warmups have exceeded expectations increasing readiness and mobility.

Introduced elliptical work on upper and off days.Moved static stretching to off / recovery days.

Soft Tissue / Myofascial massage has contributed greatly. Using softball and tennis ball currently. This has aided with loosening up lower back / glutes / hips and in rehab for shoulder impingement. Foam roller soon to be added.

Accessory Band work has helped with Prehab / Rehab while allowing additional volume with minimum CNS impact.

Weekly Upper Prehab Day has gone a long way in getting my shoulders more healthy. They are about 90% there now. Using Floor DB Presses and Lying DB Rows RE has helped regain upper body strength levels and hypertrophy. This workout will continue as a staple.

DE work may be added / cycled here. Accessory exercises will come and go as required.

ME Bench has lagged from combination of layoff, shoulder impingement and weaker back from injury. This is coming together due to a combination of the above.

Looking to add more speed work. Added 4-Stage Pulls and will be adding DE Squats and Speed Deads

ME Bench

Shoulder Press variation (Military, Seated) ME 5/3/1

Close Grip Bench Presses ME 5

Bench Press variation (Bench, Floor, Band, Chains) ME 5/3/1

Vertical Pull variation (Pulldowns, Pullups) RE 8

Bands (Face Pulls, External Rotation, Tricep Pull Aparts, Rear Delt Pull Aparts)

DE Squat / Deadlift Day

4-Stage Pulls 3, 2, 1

Band Squats DE 8 x 2

Speed Deads DE 6 x 1

Pendlay Rows RE 4 x 5

RDLs ME 3

SE Squat / Deadlift Day (Circa-Max)

4-Stage Pulls ME

Band Squats SE 6 x 2

Speed Deads SE 4 x 1

Pendlay Rows RE 4 x 5

RDLs ME 3

DL Squat / Deadlift Day (Deload)

DB Bulgarian Squats RE 5

Trap Bar Deadlift ME 5/3/1

Trap Bar Shrugs RE 5

DB Side Bends RE 10

Upper Prehab

DB Press variation (DB Floor Presses, DB Incline Presses)

DB Row variation (DB Lying Rows, DB One Arm Rows)

DB Flyes

DB Lying Delt Raises

DB Lateral Raises

DB Front Raises

DB Hammer Curls

DB Cubans

ME Squat / Deadlift Day

4-Stage Pulls 3, 2, 1

Front Squats ME 3/1

Squat variation (Squats, Band Squats)

Rack Pulls ME 3/1 and Shrugs RE 10

--or--

Hyperextensions RE and Low Rows ME 5

--or--

Squat Lockouts (heavy partial squats) ME 5