Going forward, I am going to run Jim Wendler's 531 program, modified to fit the exercises that I can do with my shoulder & lower back history. I think it will fit well accompanying boot camp. It's a pretty popular program, so if you don't know what it is, it can easily be found via Google. Part of this program is to keep track of rep PR's, which I will do under the "531 PR's" heading on my Personal Records page.
The four exercises I will run 531 with are hex deads, incline DB presses, Jeffersons, and DB shoulder presses. Two will be performed each session, along with some assistance work.
Hex Bar Deads
2 warm up sets of 150/10.
255/5, 295/5, 335/13 (531 PR)
Incline DB Press
60's/5, 70's/5, 75's/13 (531 PR)
Assistance Work
Kroc Rows: 60's/10, 70's/10, 80's/21
Pushups: 3 sets of 20
Chins: 5,5,5,5,5,5 (harder to do after Krocs)
With these types of programs, the first few sessions are always pretty easy. The key is that last set of each movement. You want to do as many as you can until you almost reach failure.
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