Dec 16, 2012 Messed up my shoulder a few years back and finally think it can handle westside training. Have done extensive re/prehab work that have strengthen it only to go back to certain exercises that completely wrecked any progress. Reason I opted not to go under the knife was about a year earlier had surgery on my knee and lack of recovery has led me to give the shoulder every opportunity to heal on its own. Have learned several movements I just can't do anymore, two of them were my strengths shoulder press and pullups. Embarking on this training going to be constantly evaluating how the shoulder is responding to a few new movement but also the effects speed work. First time out I didn't work with set numbers but warmed up and just added weight looking for what numbers to use while maintaining form and completing the exercise correctly. Today DE Bench Bar x 15 x 2s 95 x 10 95 + bands(85lbs) x 3r 115 + bands x 3 x 8 Incline Press 75-80 degree angle 95 x 7 125 x 7 145 x 7 CGB 155 x 8 175 x 10 too focused on form mess up on reps 195 x 8 BOR's 185 x 10 x 3s Next session need to increase speed wk add 10lbs. Incline Press Start @ 125 and work up to 165 CGB go 175,195,205 BOR 195x10r Couldnt believe the pump off the Speed work. 60 sec rest Incline press first set messed up and did explosively the other two took a page out of GVT tempo. CGB GVT tempo 60sec rest BOR's Same approach. The only exercise that gave me pause was the Incline press shoulder was a bit strained by this movement. Hope I can keep it may alter the weight/reps here. Think maybe more weight less reps, will keep record and see.