trigger point work
+
15:00 Assault bike, 43-44 RPMs with arms
+
3 sets:
CS rows, yellow
CS As, Ts, IR, ER, press, scaption, green
Wall climbs
Low trap isometric activation
Active flexion
Earthquake bar, 15s and long red bands
Lateral wall walks
+
500m row, 3:29
PM @CSC
3 sets:
10/side rear foot elevated split squats, unweighted
10 glute-ham sit-ups
+
3 rounds, easy pace
50 Assault bike calories, 50 RPMs, with arms
500m row
31:25 (last row in 2:48, a post-surgical PR)
This week was a big turning point. I feel a difference in my shoulder - it still hurts enough to be distracting, but the edge is wearing off, and I'm much more comfortable doing just every day things. I feel a difference mentally - I'm ready to take nutrition seriously again, and to take training seriously again (errrr, as seriously as I can with the limited repertoire). I'm ready to take PT seriously - knowing that I won't screw up the repair is huge, and getting some strength back is exciting. Drew wants to give me another 2 weeks before doing anything with a safety bar or deadlifts, which sounds like a good plan to me. That puts me at 3 months post-op, and that seems reasonable.
CS stuff was fine, but I'm embarassingly weak. Like, can barely move through anything resembling ROM with even the 3lb green bands on some stuff (Ts and scaption). The lateral wall walks were terrible. I just kept repeating to myself that just because it hurts, doesn't mean I'm hurting it. But, after every set, I had to take a break to let my shoulder calm down. Weight bearing like that was a big progression.
Super happy to add in some rowing. I was cautious at first, assuming it would hurt, but it's not bad as long as I keep scaps engaged. I have a feeling this will be a recurring theme in my life from this point forward.
PM @CSC
3 sets:
10/side rear foot elevated split squats, unweighted
10 glute-ham sit-ups
+
3 rounds, easy pace
50 Assault bike calories, 50 RPMs, with arms
500m row
31:25 (last row in 2:48, a post-surgical PR)
This week was a big turning point. I feel a difference in my shoulder - it still hurts enough to be distracting, but the edge is wearing off, and I'm much more comfortable doing just every day things. I feel a difference mentally - I'm ready to take nutrition seriously again, and to take training seriously again (errrr, as seriously as I can with the limited repertoire). I'm ready to take PT seriously - knowing that I won't screw up the repair is huge, and getting some strength back is exciting. Drew wants to give me another 2 weeks before doing anything with a safety bar or deadlifts, which sounds like a good plan to me. That puts me at 3 months post-op, and that seems reasonable.
CS stuff was fine, but I'm embarassingly weak. Like, can barely move through anything resembling ROM with even the 3lb green bands on some stuff (Ts and scaption). The lateral wall walks were terrible. I just kept repeating to myself that just because it hurts, doesn't mean I'm hurting it. But, after every set, I had to take a break to let my shoulder calm down. Weight bearing like that was a big progression.
Super happy to add in some rowing. I was cautious at first, assuming it would hurt, but it's not bad as long as I keep scaps engaged. I have a feeling this will be a recurring theme in my life from this point forward.
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