2 hour main workout: not that much but I tried out a few things:
- Full PT prior to deadlifts; most exercises prior to even going outside.
- Outside: 50 singles every 10 seconds for pull ups; set of 5 wide, set of 5 chins.
- Push ups: 30, 30 sissy (fell off the bar once), 30 feet elevated, 10 deficit
- PT outside: knee raises, banded walks, 1 leg stands.
Outside stuff took about 35-40 minutes. PT prior took about 20.
Then inside: deadlifts: 10 x 134, 10 x 184, 10 x 224 low (no belt)
4 inch: 10 x 256
8 inch: 10 x 290. All this took 40 minutes or so. One set every 5 minutes or thereabouts.
Then the experimentation: I used the adjustable bench to try something that was not quite a shoulder press but more than an incline: 10 x 88, 10 x 110 went reasonably smoothly. Decent ROM, but not a shoulder press but less stress on the lumbar.