Reverse fly 

7.5kg DB

Mermaid lateral raise

2.5kg 

High row

30kg each

Cable row

40kg

Sit up

10kg 10

Superset Oblique crunch

10kg 20

Deadlift

73.75kg

Deadlift

100kg 6+4/4+2

80kg 4+6

Hamstring curl

25kg 9/8/7

KB swing

47 in 1 minute 

Squat

Squat

80kg 3x5

60kg 20

Depth was good. Felt light and was able to explode up. Also back to lifetime unassisted personal best!

Kroc row

25kg 17/18

Flat sit up

10kg 3x10

Cross post from ETI: Hyper-mobile shoulders pt. 5

Forgot to post about the previous consultation. I saw the physiotherapist on the 24th last month.

My 90 degree bent over rows were still at 0kg and this worried my therapist. He gave me a new exercise, and revised my routine to focus on my weaknesses.

90 degree band rotation - Red band (8-12 reps)

Side lying external rotation - 1.5kg (15-20 reps)
Bent over row (90 degrees) - 1kg, now at 1.5kg (10 reps)
Bent over row (45 degrees) - 2kg, now at 2.5kg (10 reps)
Bent over row (0 degrees) - 3kg, now at 4kg (10 reps)
Mini flys - 1.5kg (15-20 reps)
Shrug - 4kg (15-20 reps)

The therapist asked me to raise my arms out to my side until my hands are overhead. He can see that my scapula is now controlling my shoulders a lot better, except for when my arms are overhead. The 90 degree band rotation is expected to improve this. I find that exercise very difficult myself.

Next appointment on 17/2.

Deadlift

Deadlift

90kg 4+2+2

100kg 2+2

Kroc Row

25kg 16/16

Squat 

60kg 3x10

40kg 20

Squat, row, deadlift

Squat

75kg 3x5

Torsonator row

30kg 3x10

Deadlift

100kg 1

80kg 6+4