Monday and Tuesday workouts

I DID workout on Monday, I just immediately fell asleep after PWO and a bit of TV so I didn't post. I'll merge Monday and today's workout together.

Monday was the first day I've EVER used lifting straps (lolwut?) in like 8 years of lifting. Was never allowed to use them due to powerlifting, but I've realized for back/trap days I'm going to need them unless I want to be limited by bloody calluses and grip strength. I'm working on my pitiful upper-back strength and doing strict form pullups. My right rotator cuff is still in quite a bit of pain and I'm trying to rehab it while lifting. I REALLY do not want to deload purely due to this, I'm still at least 2-3 weeks away from a deload. I feel guilty about no cardio, but I had a solid weekend of practice and conditioning.

Monday: OH Press/Lats/Traps/Biceps
Overhead Press: warmup 45x5 135x5 working sets 160x5 175x5 185x4 H
BB Rows: warmup 135x5 225x5 working sets 285x5 315x5 335x5 H, last 2 reps cheat straps
BB Forward Shrugs: warmup 225x5 working sets 315x6 335x5 355x5 M-H straps
Underhand strict pullups "med grip": set of 3 set of 3 set of 3 M embarassing
Standing T-Bar Rows: warmup 135x5 working sets 205x5 230x5 240x5 M-H straps
Preachers Curl: warmup 80x5 working sets 100x5 110x5 115x4fail H
Double Pulley Pullups: working sets 65x5 75x5 85x5 H,
Exercise Ball Situps: working sets 0x15 0x15 0x15 E, good stretch
Shoulder prehab: 5x8 5x10 10x10 10x10 M mild right shoulder pain

I did some extensive shoulder stretching with a flat bar off a pulley also.

Cardio: 5 minutes on elliptical

Tuesday, time to do squats. I felt extremely strong on leg day again and broke some PRs again. My squats were SUPER deep (no atg, but about 1" below parallel). My last set of squats was 4 reps instead of 5 because I don't have a spotter and I was too much of a vagina to risk dumping the bar because the 4th rep was a hardcore grinder. Legpress per the usual was more hassle than it seemed worth. I'm trying to take legpress/calf raises very carefully(not light...) because my right ankle was sprained a few months ago and is still a bit tender. It's weird I don't feel it AT ALL doing squats. Did lateral box jump 30second circuits today along with exercise ball squats. Overall was a fantastic workout.

Tuesday: Legs
Squats: warmup 45x5 135x5 225x5 315x5 working sets 425x5 475x5 505x4 H
Zercher Squats: working sets 235x5 255x5 275x5 M-H, nice ab burn
Legpress: warmup 630x5 working sets 810x5 860x5 900x5 M
Half Exercise Ball Squats: 0x10 1fall 10x10 3falls 25x10 0falls(lolwut?) M
Exercise Ball Situps: 0x25 0x25 0x25 M
Lateral "Mid Box" Jumps 30s: 8each leg 11each leg 11each leg M-H, endurance limit
Calf Raises: working sets 90x10 115x10 135x10 M, right ankle discomfort
Shoulder Rehab: 5x10 10x10 10x10 M right shoulder still hurts mang

No cardio lul. I owe myself some cardio on Weds.

One other thing to say about this week is that this is the last week of one of my 12-week clipboards that I use. I'm going to alter my workout/routine for the next 12 weeks and try to fit into a 5-day split that maybe is a little easier on my lower back (lol back day before squat day). If anyone has some suggestions on a 5-day routine that includes squat, deadlift, overhead press, benchpress and extensive lat training all on separate days let me know. I'll probably end up making a Frankenstein routine per the usual.