Was suppose to fo to MBB for the big bench training yesterday, but my little boy was sick thursday night and we spent 2 days at the hospital... Was so disapointed that i could not bench with the team but children come first. I will try to catch up and will go to MBB next friday. Today my girlfriend had to return to the hospital for injection and more test so i went to the gym to train my shoulder while my daughter was at the gym's daycare. Here is my new training template (bench only until my hernia surgery) :

Sunday: Shoulder

Tuesday: Light bench

Wednesday: Back and Leg

Friday: Heavy shirted bench

 

For tuesday and friday i follow MBB template, wich i had great results with, but maybe i will do more volume since i am bench only. For back and shoulder i use some training advice i have read from militia guys (Burns, Crawford, Miller) and some i have read from people train by them (Bolton) wich consist of : training the shoulder with the purpose of get them healthy... Why? I bench Militia style wich consist of shoulder rotation and not pushing straight up. Shoulder training consist of higher rep range and specific movement. My back consist of more lat pulldown and rowing, bodybuilding style. And my leg is all about what my hernia allow me to so it is more bodybuilding too...

 

Today's training

Tried to do military press right away but my right shoulder was killing me so i did something else and went back to it at the end of the session.

Shrug's on trap bar machine

135 x 75

225 x 50

315 x 25

405 x 15

495 x 10

585 x 8

Side raise with dumbell

4 sets of 12-12-10-12 reps

Rear raise on pec-deck machine

4 sets of 12 reps

Upright rowing

4 sets of 12 reps with 60 and 70 pounds barbell

Back to seated military press with warmed up shoulder...it was better but right shoulder was still hurting.

bar x 20

65 x 15

85 x 12

105 x 12

So it was good training but first thing i have notice is that my shoulder are weak...it was fine for benching but maybe this is why my right shoulder failed before. With some WISE shoulder training without going too heavy, they will get stronger and healthier and maybe my right rotator cuff will get better sooner.