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My left rear delt was real stiff and sore at the start of today’s session, but I decided to at least work through my first work set to see if it would loosen up and allow at least a single go at the target single for this cycle. First work set at 195 wasn’t bad, second work set only hurt if I lowered the bar really slow on the negatives, so I decided to just put the target weight on (250) and do a quick single. Single turned into a pretty easy set of 6, big PR. Could have hit more but didn’t want to push the shoulder too much. Did one more set of 5 with 225 and called it good. Dips didn’t feel right so I stopped after a couple sets and did light cgb and pushdowns and extensions. Did some bodyweight pullups and finished with some band shoulder rehab work.

Push Press:
135x12x1
155x5x1
175x5x1
195x5x1
225x3x1
250x6x1 (PR)
225x5x1

Dips:
bw x12x1
bw x12x1

Pull-ups:
bw x10x1
bw x10x1
bw x10x1
bw x10x1
bw x15x1

CG Bench:
185x10x1
185x10x1
185x10x1

Single-arm Reverse Pushdowns:
33x12x1
33x12x1
40x12x1

Single-arm Cable Extensions:
30x12x1
30x12x1
30x12x1

V-bar Pushdowns:
70x30x1

Shoulder Rehab (external rotations, crossovers, etc):
light band x60x1
light band x80x1
light band x100x1

+ stretching

Duration: 45 minutes