I just tried out parallel grip upright shoulder presses - woooh.. wow. I wasn't sure about it until I tried 50's - not hard to pick up and carry around but damn hard to press on.. so I scaled it back to 35's and was able to keep a good form and do four sets of eight. Yeah a whole new range of motion from the usual sit down row (and vertical row). Me likey.

Taking some advice from TwinMuscleWorkout I am going to plateau my weight increases for a bit and increase sets. So the new routine is upright row at 290, four sets of eight - shooting for five sets. Vertical row is now 100lb, four sets of ten.. sled press - the usual five plates a side for four sets (shooting for five).. and this is a real piece of advice from TMW - push with the heel. Calf raises at 300lbs for four sets shooting for five.. and a mile and a half cardio run/jog/walk (at an incline).

I have to say my traps are getting some bulk. Yeppie for results!