Saturday

A)
Snatch-grip deadlift
2-2-2-2 (4 sets for A1 but only 3 for A2 again), 31X1; :60 rest

153, 173, 183, 183

B)
1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)
3 x 4-5/side, 21X1; :30 between sides, :60 rest

25(5), 30(3), 30(3) - it's hard to hit the rep ranges with such big jumps in dumbbell weights - I could do more than 5 at 25, but there's a big difference at 30lbs...

C)
60:00 Assault Bike @ Z2 - last week here
off every 10:00 for 15 glute-ham sit-ups

Complete, 52-53 RPMs

Saturday

A) Snatch-grip deadlift (no halting this week)

5-5-5, 31X1; :60 rest

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)

3 x 6-8/side, 21X1; :30 between sides, :60 rest

C) 50:00 Assault Bike @ Z2

off every 5:00 for 4 glute-ham raises + 6 glute-ham sit-ups

A. 123 across - unable to maintain a goddamn hookgrip

B. 20(8), 25(6), 25(5)

C. complete, 52-54 RPMs

+

all the shoulder stuff between B&C

first time reaching back with both hands on the glute-ham sit-ups!

Monday

AM

35:00 AirDyne @ Z1

PM

A) Safety bar squat

3-3-3 building so only last triple is tough - maxing out next week..., 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 5-6/side, 20X0; :60 bewteen sides

C) 3 rounds @ high effort

21 Assault Bike calories
18 alternating pistols
15 glute-ham sit-ups

D) 3 rounds

:30 Sorensen hold
:15 rest
:30 front leaning rest on ground
:15 rest

A. 203, 223, 243

B. 50, 55, 60, 65(6) - right is stronger than left...?

C. 11:58

D. complete

Saturday

AM

30:00 AirDyne @ Z1

PM

A) Halting snatch-grip deadlift (:01 pauses 1" off ground & just below knees on way up & way down)

6 x 1; :90 rest

B) Seated 1-arm DB shoulder press

build quickly to a challenging 5 for each side (can be different loads)

C) 48:00 Assault Bike @ Z2

off every 6:00 for 5 glute-ham raises + 6 glute-ham sit-ups

A. 123, 133, 143, 153, 153, 153
B. 25(R), 35(L)
C. complete
+
all the shoulder stuff between B&C

Monday

A) Safety bar squat

5-5-5, 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 6-8 20X0; :60 bewteen sides

C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps

30 double-unders
10 glute-ham sit-ups
10 alternating pistols

D) 3 sets not for time

:30 Sorensen hold
:30 front leaning rest on ground

A. 203, 223, 233(4) - not confident on the last rep without a spot

B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side

C. complete

D. complete

+

3 sets:

5 banded pull-ups, green band

5 dip progressions

+

5 strict pull-up singles, with s-l-o-w eccentric 

Friday - 19 weeks post-op

A) Safety squat alternating reverse lunges

4 x 8-10 total; 2:00 rest

B1) Natural knee extensions

3 x 10; :60 rest

B2) Australian pull-ups

3 x 7-10 in more challenging set-up than previous weeks; :60 rest

C) For time

60 double-unders
60 glute-ham sit-ups
60 double-unders

D) Not for time

90m plate pinch carry, 35/hand - break and rest as needed, goal is 15m increments

A. 173, 183(8), 183(8), 183(8)
B1. complete
B2. complete with bar on 10th hole from the top
C. 5:25
D. complete but all 15m increments broken once

Monday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Safety bar squat

3-2-1-1-1, 41X1; 3:00 rest

B) Unsupported 1-arm DB row

3 x 8-10, 20X0; :60 bewteen sides

C) 10:00 steady, focus is on quality movement/positions over reps

10 alternating pistols
15 double-unders
:20 front leaning rest on ground

D) 3 sets not for time

30 band good mornings
15 glute-ham sit-ups

A. 203(3), 223(2), 233, 238, 238
B. 30, 35, 40(10)
C. complete
D. complete with green band

So happy to feel like I'm training regularly again! The 10:00 piece was super fun. No issues with double-unders or planks, and pistols are smoother than they've ever been. 

Friday - 18 weeks post-op

AM

20:00 AirDyne

+
ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 10-14 total; 2:00 rest

B1) Terminal knee extensions

3 x 30/side w/pause @ back; :30 between sides

B2) Australian pull-ups

3 x 12-15 in easy set-up; :60 rest

C) 6 sets

10 glute-ham sit-ups
15m plate pinch carry, 35/hand
40 single-unders w/blue rope
:60 rest

A. 163, 173(10), 173(10)
B1. complete with green band
B2. complete with bar on 5th hole
C. complete, unable to go 15m unbroken

Monday

AM
20:00 AirDyne
+
ROM/mobility

PM
A)
Safety bar squat
3-3-3-3-3, 41X1; 3:00 rest
 173, 183, 193, 203, 213

B)
Every :60 for 20:00 (5 sets of each
1st: 6-8 L shrimp squats
2nd: 6-8 R shrimp squats
3rd: 4-6 L unsupported bent-over DB rows, 21X1
4th: 4-6 R unsupported bent-over DB rows, 21X1

 8 across
30, 35, 40(6)x3

C)
3 sets not for time
25 band good mornings
15 glute-ham sit-ups

Complete with green band

Friday - 17 weeks post-op

AM

20:00 AirDyne @ Z1

+

ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 14-16 total; 2:00 rest
B1) Terminal knee extensions
3 x 25/side w/pause @ back; :30 between sides
B2) Australian pull-ups
3 x 10-12 in easy set-up; :60 rest
C) 4 sets
15 glute-ham sit-ups
45 single-unders w/blue rope
:60 rest
D) Not for time
120m plate pinch carry, break and rest as needed

A. 133, 143, 153(16)

B1. Complete with green band 

B2. Complete, bar on highest of the bottom holes, 12 across 

C. Complete 

D. Complete with 25/hand 

Holy shit. I am very sore. I love it!!!!

Monday

AM

20 mile bike ride with Kellie, from Milford to Loveland and back (~2 hours)

PM
A) Safety bar squat

5-5-5-5, 41X1; 3:00 rest
B) For 10:00
Evens: 10 alternating shrimp squats
Odds: 5 light unsupported bent-over DB rows, 21X1
C) 3 sets not for time
20 band good mornings
15 glute-ham sit-ups

A. 133, 153, 173, 183

B. Complete with 20/hand

C. Complete with green band 

Started out way light on the squats, but the last two sets were very tough. 

Shrimp squats got better and better as I went. Zero issues on the dumbbell rows, these felt great! 

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.

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! 

Wednesday

A. 1/side forward lunge + 2 squats, build to a heavy double of the complex
B1. Jumping switch lunge, 3 x 20 total; :10 rest
B2. Glute-ham sit-ups, 3 x 15; :10 rest
B3. Russian twists, 3 x 20; 2:00 rest
+
20:00 Assault Bike @ Z1

A. +130

B. complete 

+

complete 

Wednesday

A1. Safety bar alternating forward lunges, 3 x 6-8 total; :10 rest
A2. Jumping switch lunge, 3 x 16 total; 2:00 rest
B1. Glute-ham sit-ups, 3 x 12; :10 rest
B2. Russian twists, 3 x 20; 2:00 rest
+
10:00 Assault Bike @ Z2
200m 1-arm Farmer’s walk, 53
10:00 Assault Bike @ Z2

A1. +110, +120, +130(6)

A2. complete 

B. complete 

+

complete with 55lb
54-55 RPMs throughout, a little over 9 cal/minute


After the ab piece, my hair fell out of my ponytail and as I was fixing it, my shoulder partially dislocated. Then it did it again. And again. It's exactly the same as it was before, except it hurts 100X worse.

Emailed Drew a heads up, but I see him first thing tomorrow morning. Texted Tim, his response was "crap, thanks for letting me know" and he said to have Drew call him after tomorrow's appointment, and he'll review my MRI with the radiologist in the morning. Which is great, except that it wasn't dislocating when I had the MRI two weeks ago.

FUCK. MY. LIFE. 

Wednesday

AM @ MobilityFit

25:00 Assault bike 

+

passive ROM

+

dry needling of death

PM

40:00 Assault Bike @ Z1/2, off every 10:00 for 10 glute-ham sit-ups + 20 Russian twists (each change of direction) + 30m unweighted walking lunge

complete 

It's been 2 days and the plan of "let's not piss off Heather's shoulder" has already failed. At least I got one decent night's sleep. 

Walked in to MobilityFit feeling pretty good, a little achy but no sharp pain - aka, better than I've felt in over a month. I knew a lot of the muscles, rotator cuff especially, needed a good dry needling, but instead of relaxing after the needling, everything seized up so much worse. Drew tried using electric stim with the needles (first time) and that made things even worse. We had to stop half way through because I was so uncomfortable, and I had to chill out there for like 30 minutes until I felt okay enough to drive. He didn't even touch anything anterior, but the anterior capsule is super pissed off just from laying prone (this has always been a problem but today was worse than usual). No broken glass feeling, but super, super uncomfortable. 

This is getting really, really old. 

Back on max dose ibuprofen, Tylenol and ice. 

Wednesday

A. Safety bar alternating forward lunges, 3 x 10-12 total; 2:00 rest
B. Weighted hip extensions, 3 x 10, 20X2; :90 rest
C1. Glute-ham sit-ups, 4 x 10; :10 rest
C2. Sit-ups w/feet anchored, 4 x 20; 2:00 rest
+
30:00 Assault Bike @ same pace as last week

A. +110, +120(10), +120(10)

B. 30, 35, 35

C. complete 

+

240 calories, 51 RPMs


Had zero energy coming into this today... sleep is pretty much nonexistent right now, and I'm so uncomfortable that I'm kind of nauseated, so food has been totally off for the past few days, too.

Lunges were tough.

Hip extensions were okay, not confident I would have gotten all 10 if I bumped up for the last set.

Had to pause on the 20 sit-ups on sets 3 and 4.

Assault bike was fine. 

Wednesday

AM @ MobilityFit

20:00 Assault bike 

+

3 sets:

10 x 0:30 seated internal rotation hold

10 very slow pull-up negatives, legs assisting a lot

3 x 0:30 standing internal rotation hold

Crossover symmetry, walking for subscap, walking for pec, internal rotation 

Earthquake bar 

Floor press, unweighted and with pads to raise the bottom position 

PM

A. Safety bar alternating forward lunges, 3 x 12-16 total; 2:00 rest
B. Weighted hip extensions, 3 x 6, 20X1; :90 rest
C1. Glute-ham sit-ups, 3 x 12; :10 rest
C2. Sit-ups w/feet anchored, 3 x 24; 2:00 rest
+
25:00 Assault Bike @ 90% aerobic - I want to grow this out time-wise for a bit, but that will require a slower pace... think 5 rpm slower than last week

A. +100, +110(12), +110(12)

B. 40, 50, 50

C1/C2. complete

+

201 calories, 51-52 RPMs throughout (same as last week)


Shoulder is really, really aggravated. Aggravated isn't even the right word, it's really painful. It was okay this morning before PT, not great, but getting the muscles to calm down from Monday's dry needling helped a lot. Nothing in particular really felt terrible at PT, but this afternoon at work, it turned awful. I'm getting a sharp, stabbing pain inside/through the joint with pretty much any internal or external rotation, which doesn't subside quickly, and it's only gotten worse throughout the day. I used to only get this pain at end range flexion or end range external rotation, but my ROM right now is significantly less than it was a few weeks ago, and apparently internal rotation is aggravating now, too. It's not muscular, it definitely feels inside the joint. It feels like there's a piece of broken glass stuck in there. I haven't been in this much pain in weeks. I emailed Drew to give him a heads up, but I don't see him again until Monday. I'm not even that anxious about it, I've kind of already accepted the fact that somehow it's very fucked up. But how?!

I like reverse lunges a lot better than forward lunges. I feel like I lose my balance a lot easier with forward.

Figured out a better way to grip a dumbbell for the weighted hip extensions, but I don't know if I can go much heavier because I'm having to support the entire weight with my left hand, and only keep my right hand there for stability.

Sit-up combo was good; had to pause on the last set of 24.

Kept the same pace on the Assault bike as last week - I assumed the pace note was just copy/pasted from the previous week...

Wednesday

AM

20:00 AirDyne @ Z1

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 3 x 1.1.1.1.1; :10 between singles, 2:00 rest
B. Safety bar alternating forward lunges, 2 x 16-20 total; 2:00 rest
C. Weighted hip extensions, 3 x 7-10, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 10; :10 rest
D2. Sit-ups w/feet anchored, 3 x 20; :90 rest
+
20:00 Assault Bike @ 90% aerobic - I want to grow this out time-wise for a bit, but that will require a slower pace... think 5 rpm slower than last week

A. 173, 193, 208

B. +70, +90

C. 35(10) across 

D1/D2. complete 

+

complete, 161 calories, 51-52 RPMs throughout

Thumbs/grip limiting factor on the deadlifts... just out of practice. 

Lunges felt good.

Intended to use a 30lb dumbbell on the hip extensions, but I couldn't get the dumbbell off the floor and into my arms (learned this the hard way, ugh). Bumped up to a 35lb kettlebell, which I had an easier time grabbing for some reason.

Sit-up combo was good, but couldn't finish the last 20 without pausing. 

Assault bike was totally sustainable at this pace. 

 

Wednesday

AM

30:00 AirDyne @ Z1, off every 10:00 for 10 snow angels + 0:60 FLR

PM

A. Halting clean-grip deadlift clusters (pause for :02 just below patella on way up and down), 5 x 1.1; :10 between singles, 2:00 rest
B. Safety bar alternating reverse lunges, 4 x 6-8 total; 2:00 rest
C. Weighted hip extensions, 3 x 10-12, 20X1; :90 rest
D1. Glute-ham sit-ups, 3 x 9; :10 rest
D2. Sit-ups w/feet anchored, 3 x 15; :90 rest
+
15:00 Assault Bike @ 90% aerobic - goal is same pace as last week for an extra 2:00...

A. 163, 183, 203, 213, 223

B. +120, +130, +140(6), +140(6)

C. 20(12) across 

D1/D2. complete 

+

150 calories, 55-56 RPMs throughout 


YOU GUYS. This morning, I woke up so confused... it was morning! And I felt refreshed! This was the first time I've slept well / through the night since January.  JANUARY. Pleeeeeeeease let it stick... 

Between the sleeping and the AM sesh, it almost felt like old times.

Deadlifts are still heavier than they should be, but positions feel solid.

Lunges felt great this week. I feel like lunging with 200lbs is pretty legit. Wore knee sleeves, just for padding.

Hip extensions blew up my low back again.

Sit-up combo was fun, although I may have taken slightly longer than 0:10 to transition off the GHD and to the dumbbells. Reached back with one arm only on the GHD sit-ups, totally fine otherwise.

Super happy to hang on to the pace on the bike. I thought it was way too ambitious when I saw it programmed, but I surprised myself. Not easy, but not lactic.