The "bus driver" exercise is where you hold a plate at arms length in front of you and rotate slowly. It's a hugely underrated movement. It's an excellent way to finish the shoulder workout and make the joint more resilient to injuries.
Start with a 10 or a 25 and work your way up to 45 pounds.
On September 24th 1988, the world held its breath for 9.79 seconds. It was the Olympic Games in Seoul, South Korea and Ben Johnson had just become the fastest human being on earth.