2 month report -- exercise program

Overview:

• Frequency of workouts declined from 3/week to 1/week, roughly.  Time cost per workout is up to 90 minutes.  Typical time costs 70 minutes strength training, 4 minutes crunches, 16-ish minutes flexibility.
• The retests of estimated 1RM are still going up, typically 1 or 2 lbs/month.  In percentage terms this isn't bad (going from 14 to 15 lbs estimated 1RM is a ~7% gain).
• The folklore indicates that the postural problems I'm having at the shoulder level are from unbalanced shoulder muscles.  Cutting through the jargon is a problem here -- there are actually two layers (deltoids are the outer layer, rotator cuff is the inner layer).  And the exercises for the rotator cuff are exotic (cf. Omar Isuf ; ~5 minutes)
• New exercises to start on the rotator cuff: Cuban press, shoulder horn.  For the Cuban press, I'm using the variant I saw on Buff Dudes.  A bodyweight check indicates that my shoulders and/or upper back are too far out of alignment to even consider the WWE variant.  Two more exercises are indicated for complete coverage.
• The base exercise which gets me into the Cuban press is the Dublin press.  As a shoulder isolation exercise, the Cuban press requires a much lower weight than the Dublin press. The Dublin press should use a slightly lighter weight than the shoulder press, as it has more torque (the upper arm actually ends up horizontal, which is when the Cuban press does the rotation forward).  Currently, Dublin press is using 10lbs while the shoulder press is using 11lbs.
• The deltoid exercises are at a slightly higher weight than the rotator cuff exercises (5lb vs 4lb, usual 4-4-4-4 scheme)
• One of my early Christmas gifts was a foam roller; my interest in this exercise gadget is flexibility, not Crossfit like  balance training.  Results have been good so far.