Wednesday

AM

5:00 Airdyne

+

mobility/ROM

PM
A) Single-leg unweighted hip hinge (I'll show you these, not a great demo vid out there)
5 x 5/side slow & controlled; :45 between sides
B) Safety bar alternating reverse lunges
3 x 12-14; 2:00 rest
C) 5 sets
:30 Assault Bike, increase effort so :00-:10 is easy, :10-:20 is high aerobic effort, :20-:30 is a sprint
2:30 walk rest

A) complete

B) 133, 143, 153(12)

C) complete, hit 90-91 RPMs across

Lunges felt better than I thought they would. 

Enjoyed the sprint piece - it was much easier to get up to a sprint with a running start. First time sprinting with two arms, and it was fine. 

Talked to Mike this afternoon. No changes, going to see how the current macros treat me once I get a few weeks of training under my belt. 

Tuesday

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM exercises
+
3 sets:
Pull-ups, assisted by legs
Z-press, PVC
Plank progressions
+
Tested out:
single-unders
double-unders
active dead hang from the bar
+
3 sets:
overhead earthquake bar hold, oranges and 15s
+
3 sets:
strict press, earthquake bar, oranges and 10s - limited to 3-5 reps per set
Crossover symmetry
TRX lat pull-downs
+
3 sets, 10 each:
3-way bicep curl, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand
Tricep pull-down, cut red band

PM
Not for time:
1000m row @ Z1
400m light sled drag
1000m row @ Z1
400m light sled drag
1000m row @ Z1

complete with 45 on the sled

row ~2:20/500m

just under 30:00

Good day at PT. Things are progressing, even if it is at a glacial pace. It's something.

Monday

AM

5:00 AirDyne 

+

Mobility/ROM

PM

A) Safety bar squat

take your time & build to a very heavy single - get a spot, let's see what's there today

B) For 10:00

Evens: 5 L shrimp squats (demo in comments)
Odds: 5 R shrimp squats

C) For 10:00

Evens: 15 band good mornings
Odds: 10 glute-ham sit-ups

A. 263

+

Complete

+

Complete with green band

Day 1 of the new program, and I couldn't be more ready. Still don't know what kind of goals I might have long term, but I'm happy to trust Stephen and just go along for the ride for now. Worrying about what I may or may not be able to do a year from now doesn't do anyone any good, and doesn't change what I can do right now. 

I was hesitant to test a heavy squat, since I knew it would be far off from what I used to be able to do. Didn't count while I was building, but made 20lb jumps until the last rep (10lb jump once it slowed down a bit). Surprised with what I hit... I've never tested a heavy single safety bar squat, I haven't done a heavy single of any kind of squat in probably close to a year (or longer?), I haven't done anything heavy in 4 months, and 3 of those months were completely unweighted. I guess this is as good of a jumping off point as I could ask for. 

Shrimp squats started off hella awkward, but were pretty easy once I got the hang of them. 

Hooray for programming! Onward! 

Sunday

25:00 hike @ Ault Park

Another 10 hour work day, but happy to get outside and clear my head, if only for a few minutes. 

Saturday

AM

10:00 Airdybe 

+

Mobility/ROM

PM

Trigger point work

+

40:00 Assault bike @50 RPMs, off every 10 for 20 Russian twists (only 3 sets)

Woke up feeling like I'd been hit by a truck. This week was one of the roughest work weeks I've ever had, and I had no energy or interest in doing anything in the gym. 

Friday - 15 weeks post-op

Off - worked more than 50 hours in 4 days and I want to die. 

Lats are pretty sore from the TRX stuff yesterday, which is a nice surprise. Bicep is still fucked up, which is aggravating. Shoulder feels worse than it has in a while, which I'm chalking up to lab work... not concerned, just fucking over this. 

Thursday

AM @ MobilityFit

5:00 Assault bike 

+

Mobility/ROM

+

3 sets:

Assisted pull-ups

Z-press, PVC

+

5 sets:

0:30 Jerk-grip overhead static hold, earthquake bar, double reds and 10s

+

3 sets:

Lat pull-backs on TRX

+

2 sets:

3-way bicep curl, 10/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull downs, red band

+

Trigger point work

PM

Off, totally zonked from this insane week

Felt pretty good this morning, so we added a few things, including attempting pull-up negatives (not yet). Overhead holds felt much better than I expected - very tight, but not painful. Bicep got super pissed off at some point and called it early. Meh. 

Wednesday

AM 

5:00 AirDyne

+

mobility 

PM

Crossover Symmetry 

mobility 

+

A. Front squat, 3 x 5

(53, 73, 93)

B. Safety bar alternating reverse lunges, 3 x 10

(130, 140, 150)

+

3RFT:

20 Assault bike cals

20 hip extensions

(8:30)

+

4 sets:

500m row, high effort but sustainable 

2:00 rest

2:05.7

2:05.8

DNF, not sustainable today

+

10:00 Assault bike @ 50 RPMs

Not in the mood today. Work is kicking my ass. 

Intended to just work on front rack positioning, but had zero discomfort unracking the bar, so decided to throw a little weight on there and see what happened. Shoulder was pretty achy on the last set; not sure if I'm quite ready to throw these in the mix just yet, but that's good progress, and elbows look pretty even on video. 

Tuesday

AM @ MobilityFit

5:00 Assault bike 

+

3 x 10 each:

ROM stretches 

Alternating quadruped weight bearing 

Z-press 

Assisted pull-ups 

+

60:00 dry needling 

+

30:00 rolling out 

+

3 sets: earthquake bar, 20s and long reds, 15s and long oranges 

PM

off, worked late 

Epic dry needling sesh... pretty much useless after we were done. 

Monday

AM
10:00 AirDyne
+
mobility

PM
Crossover Symmetry

Front rack position work

+

A. Safety bar squat, 170(5), 190(5), 210(3)

B. Safety bar RFESS, 3 x 10/leg, empty bar

+

5 sets:

200m run

10 pistols

(10:33)

+

5 sets:

10 glute-ham sit-ups

15 goblet squats, 35

(7:17)

+

10;00 Assault bike @ Z1

I hate how heavy the bar feels. It's so depressing. 

Sunday

AM
5:00 AirDyne
+
mobility

PM
1:40:00 hike with Chels at the Cincinnati Nature Center

Saturday

5:00 Assault bike
+
mobility
+
3 sets, 10 each:
Crossover Symmetry
Z-press, PVC
3-way delt raise, unweighted
Pull-ups, assisted by legs
+
3 sets, 10 each:
3-way bicep curl, 10/hand
Tricep pull-down, black band
Floor press, 25/hand
1-arm dumbbell row, 30/hand
+
sled drag to ShantyTown, 45 from waist

Friday - 14 weeks post-op

AM

5:00 AirDyne

+

mobility

PM

Crossover Symmetry

mobility + front rack position work 

+

A. Safety bar squats, 3 @ 170, 3 @ 190, 3 @ 210, shoes and sleeves but no belt

B. Single leg RDL, 3 x 10/leg @ 25lb

+

For time:

45 glute-ham sit-ups (1:48)

400m run (4:11)

35 goblet squats, 35 (5:24)

+

2000m row @ 80%

(2:27.6/500m avg)

+

more mobility

Annoyed at how heavy squats feel. I was hoping that they would feel better as I got used to them again, but they're legitimately heavy. This makes me sad. 

On the bright side, I have gotten significantly better at glute-ham sit-ups. 

Thursday

AM @MobilityFit

500m row, 2:20

+

mobility

+

joint mobs (Matt)

+

3 sets:

flexion active stretch

external rotation active stretch 

internal rotation active stretch 

internal rotation with pulley 

+

3 sets:

Crossover Symmetry 

Pull-ups, assisted by legs 

Z-press, PVC

3-way delt raise, unweighted 

3-way bicep curl, 10/hand 

Floor press, 25/hand 

1-arm dumbbell row, 30/hand

Tricep pull down, red band 

Earthquake bar, long reds and 20s, long oranges and 12s

PM

off

The consensus seems to be that it's time to actively start stretching out the capsule. It's so freaking tight, over-tightened on purpose. I have mixed feelings about stretching it. I want to regain full ROM, but I'm terrified of fucking it up.