Niiice dude, I'm excited. But think about this "type of injury" for a second... it took us years to build this imbalance into our body, its going to take 'some time' to restructure the balance back into our strength patterns... BUT! think about a life being so imbalanced for so long that it becomes your normal, then suddenly you build back perfect balanced?! mate... I compare this to a sports car analogy: you have the mental capacity to 'train hard' but the physical (injury) limitations stopping you is the equivalent of you driving a Ferrari and only ever being able to sit in second gear... revving out the limiter right now after some progress you are shifting into third gear... sometimes... but after a few months you will have the 4th gear comfortably. Imagine 12 months! I am 12 months into this and I am solid into 4th gear with the level of access I have built... but I can visually see what 2 years looks like THEN THREE YEARS... 😮 5th gear and 6th gear is not only a new level of strength but the carryover effect this will have on my mental experience and quality of life fills me with hunger sorry for the long winded story but today I training the posterior chain sequence I was shocked that I could handle the 3 kilos a few weeks back on all 4 positions but now... literally just today I lifted the 4 kilos, 3 kilos and 2 kilos for 30 seconds each and my mind is blown, eventually I will doing this with 5 kilos!!?? and 6 Kilos??... imagine what that will be doing to my ability to push weight in the compound movements!! I will be posting a link to the new program this-afternoon if you could make sure to join that program I will be posting the up to date training protocol in there 👍👍👍

Wooo hell yeah Mo. thats great and it will being going smoother as you become even more familiar and confident in this style of training. mix it up and do the timing your body gravitates towards. and yes! its a trade off between higher intensity or higher quality engagement thats the whole dance is finding that sweet spot dancing between 'more weight and more challenge' or to sit back a tiny bit and focus more on the quality of engagement this week with the posterior shoulder sequence timing i have gone to the 4kg for 30 seconds (10 seconds x 3) at the start of the week & doing 3kg for 45 seconds at the end of the week push the weight up & reduce the time for more intensity & challenge then sometimes lower the weight to step back the overall intensity whilst simultaneously amplifying the intensity of your joints engagement

yes! they are close to one another but on the anterior delt day your torso will be seated straight and your hands (in it widest position) will be forward from your bodys midline about 200-300 mm you will feel (and be able to see in the mirror) the top of your chest activating and more anterior delts in a chest favouring hold on the mid delt day the bench will have you leaning forward slightly which will switch gravitys tension to your shoulders? traps and back mid delts day your hands will still actually be slightly in front (because thats how your shoulders function) but here we are thinking more about your mid delt and rear delt working with your traps to take the tension. chest will be awake on the mid delt day but far less tension than the anterior delt day. if they feel too similar bring hands even closer on anterior delts and further back on mid delt day. there is alot of crossover of muscles being reused here but each day will blast one half then the other day will blast the other half more actually play around with your positioning and your activation because this is the cure for the shoulder pain "strengthening every single angle from every single arm position in every single hand rotation" we are going to strengthen you through every little muscles position so there are zero gaps (zero weaknesses) in any part of your shoulders anatomy you will have activation and control at every single possible position your shoulders can be in

yes. I'll make it much clearer on page. posterior delts and mid delts is going to best fit in between compound exercises on back day anterior is great second exercise on chest day maybe we can add a seperate day for shoulders if you like Sam how are you spreading out your training day split currently? how are your legs recovery going? I have something similar with my knee right now from a work incident. we just have to be patient and consistent.