Here we go! I have had persisting shoulder pain for over a year now. In attempt to heal it for long term strength I met via Skype with the awesome and super knowledgable Michael Bann of OPT (Optimum Performance Training) based in Scottsdale. Not only do I hope to heal my should er but I also hop eto conquer pull ups and continue to be in the best shape of my life, even as I turn 32 next Friday! Here is my first workout which I will be doing today. Below I will post videos and my comments on the experience. Let's do this!
A. Kettlebell Goblet Squat @20x1; 20RM - 20 Rep maximum at 2 seconds down, no pause on the bottom, explode up as fast as you can and only one second on the top. If you take more than 1 second on the top then the set is terminated.
B. Strict Pull Ups @30x1; Max reps - Explode up as fast as you can pulling the bar to your throat, hold for one full second, then take 3 seconds to lower yourself. No pause on the bottom.
C. Powell Raise @3010; 8RM per arm - complete one arm at a time - HOW TO VIDEO
D. Trap 3 Raise @3010; 8RM - HOW TO VIDEO
A. Kettlebell Goblet Squat @20x1; 20RM - 20 Rep maximum at 2 seconds down, no pause on the bottom, explode up as fast as you can and only one second on the top. If you take more than 1 second on the top then the set is terminated.
B. Strict Pull Ups @30x1; Max reps - Explode up as fast as you can pulling the bar to your throat, hold for one full second, then take 3 seconds to lower yourself. No pause on the bottom.
C. Powell Raise @3010; 8RM per arm - complete one arm at a time - HOW TO VIDEO
D. Trap 3 Raise @3010; 8RM - HOW TO VIDEO
Kettlebell Goblet Squat: I didn't max out with this weight, 16Kg. I probably could have done 10 more.
Strict Pull Ups: Oh pull ups, how I love you. Got 4 good ones in before I started to loose my form.
Powell Raises with 5 lb. dumbbell
I definitely felt this one in my right shoulder even with a 5 lb. dumbbell.
Trap 3 Raises with a 5 lb. dumbbell.
All in all the workout felt good. I did the Eric Cressey train overhead prior to the lifts. My right shoulder is a bit weak in the Powell and Trap 3 Raises from the pain. I am super sore in my right shoulder today though. However I was playing with the 10 lb. mace doing 360 rotations right after this workout, so I think the soreness is definitely from that. Yep, that's my best bet!
