My body felt in bits on Saturday morning. Saturday is usually speed/light assistance day, but I decided not to work my shoulders too hard as I was still worried about my right rotator cuff.
Squat (warm-up): 20kg 5 reps x 2
Box squat (below parallel): 20kg x 5; 45kg + pair of 5kg chains, 2 reps x 10
Good mornings: 40kg, 10 x 3
Bench press: 20kg, 10 reps x 2; 25kg, 5 reps x 3
Wide bench press: 25kg, 5 reps x 3
Narrow bench press: 25kg, 5 reps x 3
Flat chest fly: 5kg dumbbells, 10 reps x 3
Lat pulldown: 25kg, 10 reps x 3
Tricep pushdown: 15kg, 10 reps x 3
Cable crunch: 25kg, 10 reps x 3; 30kg, 5 reps
Lots & lots of stretching!
Once I’d warmed up, my rotator cuff felt loads better, so I’m not so worried about it now. I will keep doing some rehab stretching at home, though.