Joe and MiM - thanks, I’m just wondering when I will be ready for heavy weight low reps, guess just continue to listen to the body.
ok, PT session today, this friday will be 15 weeks since bicep/shoulder surgery…She said, I just don’t know what else we can do for you here…you’re doing everything right, ROM is great and strength is jumping back up. I actually can flex my right bicep and starting to see some shape now.
So, this Thurs will be my last PT session, they originally said they wanted me back for 4 more weeks, but now they are kicking me out after only a week and half …boy do I feel the love.
Wonder what kind of treats I can bring them on Thurs? Think some sort of pumpkin spice cookies, which my son the chef will bake of course.
So thrilled to read about your progress. I remember getting back at it and just loving how fast my initial gains were. It took me a while to get over the mental fear of straining in bench. Quite awhile, in fact. So don’t be discouraged if you encounter that. I did my first post-surgery meet at six months and benched a whopping 77 lb. Sadly, I don’t raw bench a whole lot more than that now!
I can’t believe it’s taken so long for me to find this! I’ve actually been wondering how your rehab was going, but wasn’t sure how to go about finding and asking you.
Glad to hear everything’s going so well!! It’s so interesting to read through your progression post surgery to now, and I especially love hearing your view point on everything. So thank you for posting!
Being kicked out of PT early deserves a girl scout badge for sure, good work!
Snap- thank you, yes muscle memory really is kicking in. How long after surgecan were you able to deadllift fairly heavy? That seems to be the lift that tweaks my shoulder right now.
Cholulalula- thanks for finding me :-). Decided to log my rehab to help others and remind myself how far I’ve come when I start getting antsy.
1 st ME session lower since surgery
Safety squat bar to 12" box
Bar x 10
95 x 10
115 x 5
165 x 5
185 x 5
205 x 5
235 x 3
255 x 3
275 x 3
295 x 2
305 x 1
SSB GM to parallel
Bar (75#) x 10
95 x 8
95 x 8.
Sumo pulls
95 x 10 for 2 sets
105 x 10 for 2 sets
GG/BG
100 x 15 each for 3 sets
Decline crunch
15# x 15 x2sets
SSB GM’s were hard and really felt from hamstrings thru lower back, I shall be feeling this training session tomorrow! Bring it on!
[quote]lil power wrote:
Snap- thank you, yes muscle memory really is kicking in. How long after surgecan were you able to deadllift fairly heavy? That seems to be the lift that tweaks my shoulder right now.
[/quote]
Funny. That was the easiest of the lifts after my surgery. Just the nature of the difference of our injuries, I suppose. I pulled 214.5 lb. raw at the meet I did six months post-surgery at 110 lb.
And your squat numbers are just crazy. Totally crazy, I say.
That’s some squat especially with an SSB. I’ve only used one once and it kicked my ass. I’m glad to see you’re back training and everything is moving along. I admire your patience and fortitude.
Thanks Git and Joe, wasn’t sure I’d hit over 300 but I really wanted it.
Snap, the deadlift really pulled on my shoulder last week but I did go up 40 lbs. This week I backed it down a little and it feels fine.
And can we just say I have a good body build for squatting.
Ouro, thank you, patience isn’t normally one of my highest virtues but everyone is keeping me on track. SSB squats are awesome, SSB gm’s are hideous.
MiM - since I really only did leg press a few times, I can’t say they helped keep the strength, but they sure didn’t hurt. It was hard to find the right leg press machine to allow me to “squat” wide and use my posterior muscles versus my quads.
Sun 10/16/11. DE Upper
Bench
Bar x 20 close grip
Bar x 20 mid grip
55 x 20 comp grip
60 x 15
65 x 15
70 x 10
75 x 10 up 15 lbs this week! Remembering what PT said, either go up in weight or reps, not both.
Tates
10 x 15 x3 sets
Face pulls with light band
3 sets of 20
DB Press
15’s x 30 x 3 sets
Band pushdowns
Light band x 20 x3 sets
DB Shrugs
Left side 35#, right side 25#
3 sets of 20, may try with BB next time
[quote]kpsnap wrote:
How does benching feel? [/quote]
Not bad at all, taking it slow and steady. I get a twinge every once in awhile in front of the shoulder joint. I want to bench a plate each side, maybe by end of Nov.
Tues 10/18/11 DE Lower
SSB Box Squat w/Foam
75 x 5; 95 x 5 warmups
125 x 2 x2
135 x 2 x2
145 x 2 x2
155 x 2 x4
Rev Hyper
135 x 15
185 x 15
185 x 15
KB Swing
20 x 15 , wasn’t sure this was going to work ended doing only 1 arm, too much swing for my right arm
35 x 15
35 x 20, move to 2 handed, weight was better so I wasn’t swinging as high
DB Obliques
25 x 20
35 x 20
35 x 20
Ankle weight leg curls
10# (5 per leg) x 200
Feels good moving back into a Westside template. Still feeling out some weights and exercises and how my shoulder can handle them. I am adapting…
Thurs 10/20/11 ME Upper (calling it ME but still not really)
Shoulder warmups w/2.5# plates
Bench
bar x 20 close grip
bar x 20 mid
55 x 20 comp grip from here on
65 x 15
75 x 10
85 x 10
90 x 10 was going to up by only 10# today but it just felt so good to have a little weight in my hands
Skull crushers
15 x 12 , testing the waters
25 x 10
35 x 10 x 2
DB Press
20’s x 30
20’s x 30
20’s x 20, right arm was fatigued
DB Row
25 x 10
25 x 15 x 2
DB curls
10 x 20 x 3
Band pull a parts (mini)
3 sets of 20, feel this in right anterior shoulder stretching, had a very wide grip on the bands
Hangmans (light band)
3 sets of 20
Hammer Curls
10 x 15 x 3
Right bicep and shoulder girdle feel like they have been worked, no pain but that tight tired feeling in the muscles/joint. Going to ice it down today to get rid of some the inflammation.
But really love training in my own gym, sure doesn’t take as long, even though I did have the heater on in the garage today.
