yes, it's my third entry today, I should really just wait til the end of the day to update it. fv(k it, it's my log and I'll do whatever the hell I like. Did a round of planks (front and side), some soft tissue stuff for my shoulders and some bird dogs during commercial breaks in the film I was watching (No Country for Old Men by the Coen brothers. I'm a big Coen bros fan and I would say NCFOM is my favourite. Or Fargo, but anyway I digress...). Shoulders have been bugging me all last week (90% of my reason for taking a deload week); hurting when I do a lateral raise type movement, even with bent arms (which usually fixes that). I was worried by this.
Tonight I made a shoulder breakthrough though. Usually my soft-tissue work for my shoulder is a pretty half arsed affair where I put a hockey ball between the back of my shoulder and a wall and move around. It's awkward as hell and never seems to help. However, tonight I tried lying down and putting ball up where the scapula meets the armpit, and waggling around. Hurt like a bitch! Then I tried pushing it in good and tight, and doing lying external/internal rotations. Did this for a few minutes, heroically handling the pain, then tried a few lateral raises. Success! No pain at all!
So, what I'm going to do is (seeing as I only have time for 3 workouts this week): lower body on tuesday; upper body on wednesday but nothing shoulder intensive, so no pressing or lateral raises, and loads of snatches, pull ups, rows etc; and another lower body on friday. Every day from Monday to Friday I am going to do my shoulder soft tissue and mobility stuff, then take the weekend off for it to rest up then boom! Healthy, mobile shoulder.
Also, because I had a beast of a day of doing core stuff, I'm just going to let my abs recover. I'll do some soft tissue work and that's it. Also, I'm going to double my fish oil intake this week as an experiment.