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How do I go about getting a good one? I know I have some issues with my alignment and what not (right leg is more externally rotated than left, I have somewhat of a forward head posture, my left shoulder is rounded forward with a tight upper left trap, possibly tight pec minors and lats, etc). What I want to do is find a specialist in my city (NYC) that knows how to assess everything that's wrong with the posture and any potential pain an athlete is having, and then apply proper deep tissue and fascia work, as well as stretches to fix everything.

Thing is, I just don't know how to go about finding someone who knows how to do all this stuff. I mean I guess I can go to a chinese massage parlor and have them deep tissue any knot they find in my back. I found a spot with great reviews that charges $40 for a 45min massage. Not bad.

I'm willing to pay up to $120 for a 1 hour visit though. But this has to be with someone who will first do a full assessment on my body and give me a chart with all findings and how to correct them. Then s/he's gotta massage and stretch me and give me home stretches and foam rolling to focus on.

Seems easy for me to find places that "find all your knots" and other places that offer what seems to be a cookie cutter "sports massage" all over yelp. But how the heck do I find someone who assesses everything...

Week 89

Tuesday - 12/08/15

-= Workout Log =-

Pull ups
BW x 5                             >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 8
35's x 6

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5

Ab Pulldowns
95 x 5                             >> 60sec rests.
115 x 12
115 x 12
115 x 12

Rear Delt W Flyes
20's x 12                             >> 45sec rests.
20's x 12
20's x 12

Week 89

Monday - 12/07/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
340 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
70s x 10

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 12
330 x 10

Slowly adding more. After next week I'll be full force in terms of volume.

Week 88

Thursday - 12/03/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Didn't expect 315x5 to be within reach already. Nice!
225 x 3                                >> I should definitely be able to increase 5lbs a week on the triples until I'm back at 365x3.
275 x 1
315 x 1
335 x 3
315 x 5

Bench Press
45 x 15                                >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 8
185 x 6

Romanian Deadlift
135 x 5
225 x 1
315 x 5

Incline DB Bench Press
65's x 12

Standing Calf Raise Machine
285 x 5                           >> 45sec rest.
330 x 12
330 x 10

I was all about the RVJ too but lately i've started caring more about the SVJ. I hope to hit 35" standing by the summer.

Week 88

Monday - 11/30/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6

Romanian Deadlift
135 x 5
225 x 1
275 x 5

Incline DB Bench Press
65's x 10

Standing Calf Raise Machine
285 x 10

Haven't lifted since 17 days before this, so I took it easy. Didn't want to get so sore that I can't get be productive next workout (I learned this the hard way from coming back from short breaks).

The squat was a 3RM lol, down from 365 (edit: now I remember I only did 2 reps. wouldnt have gotten the 3rd). The bench was a 6RM, down from 225. I'll get it back quickly though. It's mostly CNS strength.

Also from now on I'm going to plan de-loads into my workouts. Every third week, for the first half of the week I may just work up to a top set on every exercise and that's it. One work set. I lift mon/tue/thu/fri so that should be good.

Damn i'm excited.