I'm still at a loss as to why overhead pressing hurts my shoulder so much less than benching, but I'm not going to argue with a good thing.
Standing strict press
Sets of 5 @ 45, 65, 95, 115, 135
Singles at 145, 155, 165
Tried 175 but it didn't feel right, only got it up a few inches before I decided to bail and rack it. I really wish I could do this off blocks, taking it out of the squat rack and setting up my feet without looking down is annoying.
95 x 15
One-arm barbell shrugs - Interesting movement, suggested for athletes in a Poliquin article.
10 @ 45, 65, 95, 135
Shoulder Raises - 3 x 20 front, side and rear with 10's. Can't go heavier but burning out with lighter weight seems fine.
EZ Curls - sets of 10 up to 90
One arm hammer curls on preacher bench with deep stretch - I find these have been helping quite a bit with my tendonitis - sets of 20 up to 15lbs
Cable Pushdowns
Sets of 6 up to stack (not sure of weight) then a few sets of 20 going down
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