So, I figure it's time to change my workout. Do a bit more, a bit higher rep, etc. I've gotten to the point where I know where I am weight-wise for my lifts, and in order to keep seeing progress I need to move on... plus I wound up with too much limiting myself in this routine with the shoulder issues.
So, I'm now working on a 2-day workout based somewhat on NR strength1. I'm planning on 3 sets, 6-8 reps, a bit higher reps than the 5x5s I was doing. Straight sets mainly. Mostly compound movements, core work, and shoulder rehab. I want to see if I can correct my knee issues before they get too bad, it feels generally just like an imbalance between hammy and quad.
To help with the shoulders, no more bb bench for a while, no dips, only light overhead presses, and keep up the prehab, rehab, mobility stuff... (plus I need those exercises to fulfill my personal goal for the challenge.)
My plan, I think will go something like this:
A
squat 3x6-8
alt. db bench 3x8
bulgarian ss 3x6-8 (because I know you want the company, Paula)
cable row 3x6-8
B
deadlift 3x6-8
traveling lunges 3x8
RDL 3x6-8
good mornings 3x8
(I've never ever ever done these before, looks so much fun)
I plan to try to occasionally get in some explosion days... plyo or whatever you want to call them things and some bodyweight stuff. If I do it'll look like this-ish:
box jumps
plyo pushups (off a bench) or pushup plus
squat jumps
woodchops
side jump thingies-I-can't-remember-what-they're-called-from-CP
Every workout will end with some core crap...
front planks
side planks
birddogs
etc.
shoulder work will remain to be stuff like:
band internal and external rotations
scapular presses (or whatever they're called)
Y,T,L,W stuff
reach, roll, & lift
stuff from Tony's article about limiting factors on Tnation
etc
I'll try to usually get these in at the end of a lift after the core stuff, depending on how the shoulders feel.
eh, enough rambling