Last week, I got back under the bench bar (Friday), right after we set-up my rack just delivered from Elitefts – thank you to Dave Tate and Nate Harvey. I only worked up to 25’s on each side, after a few sets of the bare-bar. It was fantastic to be back under the bar.

I’m looking really looking forward to all of this as we have our new home gym about ready. We’ve been working hard over the last 2-3 months and I’m looking forward to being able to lift again. Much more to come concerning the gym and some details as I’ll be looking for dedicated training partners to come train with us for free. All I want is a commitment to this process and consistency.

The last couple of months I’ve been focused on cervical, thoracic mobility, and shoulder rehab. I’ve stayed true to the process, and have done as little as possible to aggravate the damage, but moving gym equipment is not conducive, admittedly, so I’ve probably extended my recovery some.

Lately, thanks to rehab by Andrew Lock, I’ve been doing a lot of rowing 4-5x a week, along with specialized pull-downs (Lock), shoulder work with and now some bench press every other day along with external rotation.

Here is what my sessions look like starting Friday: (and I have got to get some videos posted)

Friday and Monday (I do these every day, less the bench press)

Cervical, Thoracic mobility

Shoulder big 3

McGill big 3

Lock-pull-down: 3×15

Triceps press-downs: 3×12

Lying external rotation: 3×12

Barbell bench: sets of 5 – ended up at 105 on Friday and 155 on Monday

Superset KB row: sets of 5

Bottoms up KB press: now up to sets of 15

Added in some biceps curls with supination and hammer curls

I have noticed that with the shoulder joint, while less is more if I do too little, I pay for that as well. For me, and the Supra and Subcap tears, stabilization of the joint has been key, so I make sure to stay true to this every day. I’m still dialing in the correct dosage.

On training days (basically every other day) I’m doing two sessions of cervical and thoracic work along with the shoulder big 3. On the ‘off days,’ I’m experimenting with how much work is optimal for me right now.