Training update - 11/5/2012

I've been messing around with some new workouts lately and here's a little update with how things are going. Between the new job, track starting up, rugby finishing, injuries, and the like things are getting a little stressful lately so finding that drive to keep moving forward has been getting difficult at times.

Lately, I've been doing what I can to keep things simple and relevant as much as possible. In other words cutting out bullshit lifts and sticking to the basics. I like my formulas and recently this is about how my workouts are looking.

Lower days-
2-3 primary lifts. Usually a jump, squat, and supplemental. Last one typically is a posterior chain such as RDLs or glute hams.
1-2 core exercises. Usually a twist and a complex situp (get up, TGU, windmill, etc.)
Fitness. I've been modeling these loosely after Crossfit workouts by doing either AMRAPS, rep sets, or something similar. Usually lasting between 10-20minutes continuously.

Upper days-
Shoulder mobility and rehab
*My right rotator cuffs are pretty bad and its possibly a tear in the infraspinatus or supraspinatus. Either way it hurts and its been reeking havoc on my training. Oly lifts are all but out. And Im very limited on many pressing variations and some pulls. Have a picture-

My thoughts are its really the Supra going bad and the Infra and Teres both are getting overworked as lately they have been knotted up to all hell.
Anyways for the rest of the workout;
Press variation , lately has been close grip fat bar incline press (long enough name?) or swiss bar presses. Either floor or close grip. I think Im getting enough stability back to start working on some slightly wider grips but the next day after upper work Its extremely sore.
High rep press
Pull variation, usually hanging rows, bentover rows, etc.
High rep pull, lat pulldowns, db row, etc.
Core (see leg day)
Fitness- Some goofy stuff involving some sorta barbaric things. Sledges, tires, sandbags, ropes, or rocks. I think tomorrow my workout is just going to be flip the tire as many times as I can in 10 minutes.

Day 3 and 4 are very similar just slightly lighter and more dynamic. I'm thinking Im going to try and train again for throwing this Spring but that remains to be seen. These injuries are piling up and I am definitely not healing as fast as I used to. Dare I say I may switch to a bodybuilding routine in the near future if this keeps up.

Oh yea, and on top of my right shoulder having issues my left elbow has decided it wants to start hurting again. Havnt had much an issue since Summer when it got hyperextended during a rugby tourny. I noticed my ROM is drasitcally reduced on both ends. Probably not a good thing.

Eh well. Moving on.