I want to give a shoutout to Inzernet.com and CaptainJacked.com for their support and backing. Support the companies that support our sport!

I just finished a 10-week ‘peak’ training cycle where I accomplished my goals of getting back to competition strength and shape and will be entering into a long offseason for the upcoming WPO in Nov of this year. Like many other TeamPRS athletes, our very own Tucker Loken is handling my diet.

I’m doing a lot of external and internal rotation rehab currently on my shoulder.  I do this every day.

For your viewing pleasure, the video above shows my starting point 3 weeks ago. We really went through a few more tests and exercises, but these were the most grossly pathetic, by far.

Normal warm-up:

Mostly McGill big 3

Rehab:

Daily posture changes: Standing with shoulders back more, palms out. Sitting with shoulders back and chin tucked. Less time at the CPU.

External and internal rotation stretches and movements:

Lot’s of these exercises & movements I don’t know the specific names of but I will be listing them all soon.

I’ll never try to pretend I’m someone that I’m not. I’ve learned a great deal about the spine and rehab over the last 5 years, but the shoulder is much newer to me besides the basics.

My progress over the last 3 weeks has been incredible, stay tuned for more.

That’s really it, for now, lots of rehab and helping out those lifting in the gym get their training done!

I decided a couple of weeks back to ease off the bench press, squat, and deadlift since my shoulder was still needing some love. Initially, I was benching very light, but I felt this was doing myself a disservice overall.

Over the years, due to my neck being super jacked up, (but okay as long as I avoid barbell rows and shrugs and rear delt work), I avoided doing these particular movements (too much rear delt work) that would flare my neck up.

The problem with this is I got extremely anteriorly rotated, and my rear delt/rotator cuff, my triceps, and lat, etc. got really out of whack (underdeveloped) and even more asymmetrical than it was before from the right to the left.

So, basically, I’m undoing a lot of dysfunction (some I was born with including some scoliosis) and the rest that I’ve created over the years of lifting heavy, neglecting some weak points but mitigating some pain from my neck injury, while trying not to totally reinvent my upper body between my neck and my hips.

Jeebus, that’s a lot to think about, but I have some great people in my corner to keep me accountable. Special shoutout to Dr. Amy B, Dr. Mary D, and Dr. Crosby.

Feel free to contact me if you need great Chiros in the Greater Jacksonville, FL area.