For the next couple of weeks my main focus is going to be getting my right shoulder pain free. Pretty much it hurts during any pressing movement, but does not inhibit the movements, particularly after a good warm-up. My main focus for upper body lifts will be pulling movements in all planes and rotator cuff work. I'll also be doing work for the lower body and abs, training the whole body in one session. I also plan to get away from the traditional barbell lifts during this period as well. Will definitely work kettlebells and Indian clubs into the plan though, as well as plenty of stretching and mobility work on top of the taiji, qigong and meditation. During this period I am re-evaluating my goals and figuring out what to move on to next. Whether I decide to go into a competition training cycle for GS/powerlifting or whether I decide to stay on the "health" track remains to be seen.
Today I started out with a qigong warm up and mobility, then I practiced the Eight Pieces of Brocade qigong and the Yang style short form. I may get some more sword taiji practice in later.
Then I did my Indian club swinging series for 10 reps of each of the 10 drills with the 1 lb. clubs.
1a. Bodyweight Squat: 3x20
1b. Pull-up: 3x5
2a. Seated Row: 90x12 / 3
2b. "L" Lateral Raise w/ External Rotation: 8x10 / 3
3a. Chest Supported 30-degree Shrugs: 35x12 / 3
3b. Side Lying External Rotation: 8x8+8 / 3
4a. Ab Wheel: 3x10
4b. Stability Ball Leg Curl: 3x12
5. 1-Arm Kettlebell Swing: 16kg x 10+10/8+8/6+6/4+4/2+2
6. 2-Arm Kettlebell Swing: 24kg x 25
Finished with lots of mobility and stretching and some inversion / decompression and will most likely do a little more Taiji practice today.