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Don't skip leg day
Fuck no. Fuck that. Leg day is best day aside from a few specific exercises I hate (Bulgarian split squat).
2 plate
When I started my goal was 2plate bench, 3plate squat, 4plate deadlift. :) Bench is escaping the fuck out of me though. I always reinjure my shoulder which sets me back like 7 months.
When you're feeling better, try pin-pointing where your weaker muscles are, when you bench. What has the most DOMs, what looks disproportionately smaller, etc. As Arnold would say (yeah, he's an idiot. But obviously, an excellent source for strength-training knowledge) "expose your weaknesses and focus on them." Do isolation exercises on the fancy pulley-machines. My bench used to suck-ass, but I did tricep cable extensions and curls on the same machine... just further away, to increase the tug on the arm and improve range of motion. Lots of skull-crushers and fore-arm curls. I can almost bench three plates, now.
If it's just your shoulder, start with that. I used to hate the isolation machines, and figured they were just for women and faggots. But after a while, you start to see their value. Especially when it comes to breaking through plateaus.
>I always reinjure my should which sets me back like 7 months.
SUCK.... Yeah it's always so demoralizing to come back from a lifting injury. Shoulders are some of the worst 'cause if you pull it once, it's easy to pull a 2nd time.
A mental que i have is to try and "break" the bar. Helps to keep my shoulders back.
Try bodyweight shoulder hangs. Exactly what it sounds like. Grip a pullup bar and just hang for a few minutes or until your hand strength gives out.
Don't forget preventative exercises like LOW weight dumbells for the rotator cuff (seriously, 3 pounds is plenty to start with if you haven't been doing it.)
There are plenty more, but those are the two I've seen help the most.
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