In 2005 I suffered what was initially believed to be a “career ending injury”. I had a severe labrum tear (360 degrees) which was actually the third time I’d torn it. I also tore my rotator cuff and tore my bicep tendon causing my bicep to roll up down my arm and ball up into my elbow. I had surgery and then after 6 months entered into an intensive rehab protocol with “Mind To Muscle Sports Medicine” under the care of rehab specialist Dave Wright. With his help I was able to overcome the injury, regain my career, and in fact strengthen my shoulder to a level higher than it was pre injury. The sessions with him heavily influenced my views on shoulder health and strength going forward. A lot of the shoulder work I include in my programming now has grown out of the work we did together years ago. You can see some of the work I do in the second part of my session below. 

Workout: 

Work up To Heavy Bench Press 

Then: 

10×15 Bench Press @ 225lbs 

Rest 90sec between each set 

Then, Later (i.e Workout 2)

2×10 Shoulder Dislocate

Then: 

2x (30sec Work/30sec “Rest”) Strict Press @  2 x 5lbs Dumbbell 

“Rest” is in Overhead Position 

Three Sets, Rest 60sec between 

Then: 

5×10 Side Laterals @ 10lbs Dumbbell 

Then: 

10×5 Strict Press @ 135lbs 

Then: 

10 minute Z Press for Perfect Reps @ 45lbs Barbell 

Then: 

100x Pull-up (Strict, Dead Hang, Chest-To-Bar) 

Then: 

A bunch of Bicep and Tricep work 

Participants: 

Bobby Maximus

Time:

60 minutes for each session 

 Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Bobby Maximus Youtube page:

https://www.youtube.com/officialbobbymaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…