Thursday

excellent day @MobilityFit:
handstand push-ups, strict and kipping, to a 25 + abmat
TRX "wall" walks
handstand walking!!!!!
power snatches with Brandon, up to 65lbs (crisp and solid)
bis&tris

Thursday

@ MobilityFit
3 sets:
banded strict pull-ups
strict toes to bar
handstand holds
+
5 sets:
strict handstand push-ups to 2 abmats
controlled kipping on a bar
+
3 sets:
wall walks, then "wall" walks on a TRX (SO HARD)
seated to standing rope pulls
+
bis&tris

Thursday

@MobilityFit HANDSTANDS!!!!! Including a ~0:20 static hold away from the wall, which was pretty impressive if I do say so myself.

Thursday

@ MobilityFit 

strict toes to bar! 

bear crawls, even more deliberate and controlled than I was doing yesterday, but how I was doing it yesterday was fine within a workout 

seated sled pull with a rope, 145 on the sled 

rope climb progressions from seated 

rope climbs! (SUPER easy, it's amazing how easy it is when you use the correct muscles) 

+ 

all the dumbbell stuff

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!

Thursday

@ MobilityFit 

horizontal push/pull supersets (push-ups and cable rows) 

vertical push/pull supersets (strict press and strict pull-ups with a band) 

worked my way down from hands on a 30" box to hands on the floor, able to do 2-3 perfect push-ups at a time (PR!) but working sets were with hands on an 12" box

Tuesday

A) 10 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 2:02.0-2:02.9/500m
2:00 walk rest

C) Every :90 for 10 sets

15m reverse sled drag, moderate indoor grind

A. complete

B. 2:02.4, 2:02.3, 2:02.3

C. complete with 135 on the sled

+

one time through of the shoulder stuff, short on time but don't want to make a habit of skipping the rehab

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

Thursday

@ MobilityFit
split jerk tech work, up to 45lbs (good!)
strict pull-ups, with and without a band, tons of negatives - trying not to shrug upper traps
one-handed plate flips, 10lbs
+
the usual bodybuilding routine

Tuesday

A) 8 sets

100m run easy
:30 rest

B) 3 sets

500m row @ 85% effort - sustainable within & throughout each set
2:00 walk rest

C) Every 2:00 for 8 sets

15m reverse sled drag, heavy indoor grind

A. complete, first two were ~150m because I forgot where the squares were marked

B. 2:03.4, 2:03.4, 2:03.4

C. complete with 180 on the sled

+

3 sets of 10:

external rotations, elbow at side, 3lbs

external rotations, elbow on knee, 3lbs

serratus punches, 25lbs

+

3 sets of 10:

hammer curls, 15/hand

bicep curls, 12/hand

tricep roll backs, 15/hand

+

3 sets of 10:

dumbbell press, 15, 15, 12/hand

dumbbell bench press, 25/hand

Saturday

A) Snatch-grip deadlift

3-2-1-1-1, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 3-4/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 40:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 133(3), 143(2), 153, 163, 173

B. 20, 25(4), 25(3), 25(2), 25(3)

C. complete, 52-54 RPMs

Added between B&C: 

3 sets of 10: 

hammer curl, 15/hand 

bicep curl, 12/hand 

tricep kickback, 15/hand 

+ 

3 sets of 10: 

side-lying external rotation, 3/hand 

elbow-on-knee external rotation, 3/hand 

serratus punches, 20/hand 

+ 

3 sets of 10: 

seesaw bench press, 20/hand 

1-arm row, 30/hand 

+ 

3 sets of 5: 

strict pull-ups, green band 

dip progressions

Thursday

@ MobilityFit
ROM/mobility
+
Houghstons, 20 unweighted of:
As, Ts, half snow-angels, clean and jerk (modified)
+
3 sets of 10:
W's against wall
modified Bradford press
+
3 sets of 10:
hammer curl, 15/hand
bicep curl, 10/hand
tricep kick back, 10/hand
+
3 sets of 10:
1-arm dumbbell row, 30/hand
dummbell bench press, 15/hand
+
3 sets:
5 banded pull-ups, perfect
10 dumbbell shoulder press, 15/hand
+
3 sets:
0:60 overhead hold with earthquake bar, reds and 15s, oranges and 12s
10 TRX lat pull-downs

Thursday

@ MobilityFit 

ROM / warm up with the same stuff as usual 

+ 

tested out: 

planks (good to go) 

turkish get-up (ok unweighted, impossible with even a 1lb weight) 

+ 

3 sets: 

assisted dip progressions 

eccentric of pull-up, as slow as possible 

+ 

jerk recoveries, up to 10 @ 93lbs 

+ 

3 sets: 

overhead earthquake bar walking, oranges and 20s 

modified Bradford press, PVC 

+ 

3 sets: 

hammer curl, 15/hand 

bicep curl, 10/hand 

tricep pull-down 

+ 

3 sets: 

banded pull-ups, perfect and slow

Tuesday

AM
A) Not for time
1500m row @ Z1
2 mile Assault Bike
800m moderate sled drag - 80

AM2 @ MobilityFit
As a warm up:

Crossover Symmetry 

Z press, PVC 

Assisted pull-ups 

+ 

3 sets: 

TRX lat pull-downs 

overhead walking with earthquake bar, oranges and 15s

+ 

split jerk tech work with BK 

+ 

3 sets: 

assisted dip progressions 

banded strict pull-ups 

+ 

3 sets: 

hammer curl, 15/hand 

bicep curl, 10/hand 

tricep pull down, red band 

eccentric of pull-up, as slow as possible

PM
off

My shoulder is doing something hella weird, and I don't like it. The tendons in the front, just medial to the scar (bicep tendon? coracobrachialis? anterior delt? pec?) are snapping/clicking with any sort of internal or external rotation. It's been happening for a few weeks, and I mentioned it to Tim, who said that with the amount of surgery I'd had, he wasn't worried about a little clicking, but it's getting steadily more prevalent. You can feel it through the skin, it's very strange and a bit unsettling. My shoulder has also been much more achy in the last couple of days than it has in a long time, which may be completely unrelated and due to the change in weather, or the increase in movements over the past week. Drew said he isn't concerned, but it's hard for me to just let it go, considering the history.

Drew attacked the soft tissue to try to get it to calm down - cupping, graston and dry needling with stim - none of which helped with the clicking, and made it rather pissed off in general.

FML. This just keeps dragging on and on and on and on, doesn't it?

PS - split jerks felt totally fine (training bar only), but I tried one push jerk and it was AWFUL, definitely not ready for that yet. It's weird that you need more ROM for a push jerk than a split jerk, but apparently, you do. Or, at least, I do. 

Thursday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

AM2 @ MobilityFit
3 sets:
Crossover Symmetry
Assisted pull-ups with active hang
TRX lat pull-down
+
3 sets, 10 each:
hammer curl, 10/hand
bicep curl, 10/hand
floor press, 30/hand
tricep pull down, red band
+
tested out:
Russian kettlebell swings, up to 53
ring rows
+
3 sets:
overhead scap activation against wall
walking overhead hold with earthquake bar, double oranges and 12s
+
snatch position work with BK
+
tested out:
strict pull-ups, unassisted
back squat
+
3 sets:
perfect banded strict pull-ups, blue band
dip progressions on bars

PM
off

Great day at PT! Shoulder feels excellent and so much progress!

Drew thought I'd be ready for some Oly work, and asked Brandon to take me one-on-one for a while. This was awesome! Brandon is a great coach and had some good cues that I hadn't heard before. I'm not quite ready to receive a bar overhead, but position work and pulls all felt really good. I'm looking forward to working with BK moving forward.

When I was hanging from the bar, I felt strangely confident that I could do a pull-up. And I could! I did two strict pull-ups, but Drew wasn't happy with how I was initiating the pull, so he has me limited to banded pull-ups until I'm stronger. But still! Just 8 days ago I could barely hang from a bar for 3-4 seconds. Awesome.

When I was working with BK, he wanted me to do some BTN strict presses, and I immediately said that I hadn't held a bar behind my neck yet but it was totally fine! I then felt encouraged to try a back squat, and it was also totally fine! Drew said I could start to transition off the safety bar over the next few weeks, which is very exciting.

Dips are going to be the last thing to come back. Can't support myself at the top of a dip, and pretty uncomfortable past parallel, but I'm working on progressions and these too will come.

What a day!

Tuesday

AM

off

PM

3 sets:

ROM exercises

0:30 active hang from bar (!)

+

3 sets:

Crossover symmetry, 10 each

Tricep pull-down, 20 with red band

Hammer curl, 10 with 12/hand

Bicep curl, 10 with 12/hand

+

A) Not for time

1200m row @ Z1
400m light sandbag carry
1200m row @ Z1
400m light sandbag carry
1200m row @ Z1

Complete, row ~2:20/500m, 20s/m

Had to cancel my appointment with Drew this morning for a very important experiment (I'm now a mouse surgeon, nbd), so I added in some of the stuff I would have done at MobilityFit. That active hang though - super happy with progress.

First time playing with a sandbag - I see why Stephen's been on a sandbag kick this summer; I really liked it. Split the first carry 200m/200m on each shoulder, then did the second carry unbroken across the back of my neck. I think I prefer the one-arm carry, it feels like more core activation.

And when did my Z1 row get so fast? It's possible that it's closer to Z2 than Z1, but I'm trying to get rid of that pause at the back of my stroke and pull with good form every time, and right now 2:20ish just a more natural pace than my previous 2:27-2:30 Z1. I'll take it. 

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.

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.

Saturday

AM
10:00 AirDyne, 44 RPMs
+
mobility

PM
Joined the class! Emily and Mike did the following in 13:53, while I sort of shadowed Emily:
For time w/a partner, split all work as desired w/only 1 partner working at a time:
1000m row
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout
800m run
50 sand bag or med ball squats
50 toes-to-bar or partner anchored sit-ups w/hands at temples throughout

(250m row, rest, 250m row, rest - 1:45-1:50/500m

40 goblet squats, 35

40 anchored sit-ups

200m run, rest, 200m run, rest

40 goblet squats, 35

40 anchored sit-ups)

+

3 sets, 10 each:

Crossover Symmetry

Z-press, PVC

3-way delt raise

+

3 sets, 10 each:

3-way bicep curl, 12/hand

Floor press, 25/hand

1-arm dumbbell row, 30/hand

Tricep pull-down, black band

Joining the class was SO MUCH FUN. I was so happy to see that the workout was easily modifiable to something I could do! First time running, and it was fine. I debated whether I should since I haven't asked Drew for permission, but figured if I could pull a 1:37 pace on the erg, I would probably be okay. And I was!

Bumped up the weights on the bis and tris. Those extra 2lbs on the bicep curls made a huge difference... 

Tuesday

AM @ MobilityFit
10:00 Assault bike, 47 RPMs, with arms
+
mobility + trigger point work
+
3 sets:
Crossover Symmetry
Lateral wall walks
Vertical wall walks
Z-press, PVC
3-way delt raise, unweighted
Tricep pull-down, 10 with skinny black band
3-way bicep curl, 10/hand
Floor press, 20/hand
1-arm dumbbell row, 25/hand
Front rack position work
+
just to test it out:
hang power cleans, 33lb bar
assisted pull-ups

PM @ CSC
800m sled drag, 75 from waist


TODAY WAS THE BEST DAY EVER.

My shoulder feels good for the second day in a row. The only discomfort I feel is due to the capsule being over-tightened (and it's definitely uncomfortable), but I know exactly what I'm feeling, and I know that it's normal, and that it will get better.

Drew added in some front rack positional work, basically just approaching the bar and unracking it and re-racking it, over and over and over. It definitely got better the more I did it, but I still can't externally rotate enough to get a good position. We tested out some hang power cleans with the empty bar at the end, and this was fantastic. This was the first time I've lifted a bar like that since JANUARY.  JANUARY.  SEVEN MONTHS. Front rack position isn't good enough yet to add weight, but I'm so happy to feel the bar in my hands again.

Happy to start working on strict pull-ups, too. Heavily assisted by legs, and not full extension at the bottom, but it's something. My two goals to consider this a successful rehab are to be able to clean something heavy and to do strict pull-ups, so this was a major, major step in the right direction today.

Also it was a gorgeous day for a sled drag. Felt way heavier than I was expecting, so I cut it shorter than planned.