going higher reps helped I think cause my strenght is back to where it should be. Ive been staying more around 12 to 15 reps with many of my exersizes. Routine is about the same except im doing a more serioius shoulder routine doing about 6 reall sets instead of 1 or 3 light ones. her's some recent stuff. I went heavy on chest only cause my friend was there to spot and I had about 5 fans watching so I didnt want to let them down.
chest
bench press
275x12
315x6 one of my fans started clapping after this set. That was annoying.
360x1 New personal best
incline dumbell press 85lbs
15,12,10 more or less
peck deck 3 sets of 10 to 15
Shoulders
60lbs 17,15,12,10
cable shoulder press 3sets
tricepts dumbell
1 set 105 8 reps more or less. went slower and didnt feel like pushing it.
I also switched to about parrelel squats instead of this all the way down stuff so im uping the poundage to at least 315 for heavier sets and see where im at. I got much more sore from parelel squats than light all the way down ones so im going heavy on legs again. Even though I liked the idea of full range I dont grow from it like parelel squats with heavier wieghts.