Jan 31, 2013

10 weeks post right shoulder reconstruction and I've been given the go ahead to start a benching program!  Hooray!  Tested my bench Wed Morning:

bar (20kg) 15 reps
25kg 15 reps
30kg 15 reps
35kg 10 reps


Checked back in my blog to compare with my left shoulder reco.... Note: This post was 14 weeks post surgery


Feb 27 2011
Whoops!  There goes another month!

Tuesday marks 3 months since my shoulder surgery - 3 months!  Tomorrow I have my 3rd post op review with Mr Hoy.  it will be interesting to hear what he thinks of my progress and perhaps some explanation for the dull ache in my shoulder, the flicking sensation and shooting pain in the front deltoid when my arm moves across the front of my body.

For me, if not for being a lifter I'd be quite happy with the range of motion, but i need more to get comfortably under the bar to squat.  I'm almost there. Looking in the mirror I can still see significant muscle loss on the left and my traps are not symmetric. In fact the left side (operation side) is higher than the right and this contributes  feeling uncomfortable under the squat bar.  My left arm, bicep and tricep, and latissimus are all quite weak.  :-(

I'm box squatting raw using the safety squat bar with about 65kg max and doing 5x5. I'm not allowing myself to put on a squat suit until I can squat with the straight bar - that will be the reward.

I'm am permitted to bench the bar (20kg) - woo-hoo!  I tried benching 30kg and it hurt too much - this is going to be a long road back.

Jan 17 2013

Mid January already,  time flies when you're squatting 3 times a week.

Post op review last Monday was positive.  Can start with some strength training although at least another 2 months before I can go heavy.  Having fortnightly physio, mostly still involving mobility but from Friday I can add in some light (5kg) dumbell press - neutral grip,some dumbell rows and shrugs.  High rep, light weight, slow tempo.  All about control.  So not too much there, best I keep squatting 3 times a week and just add these in to each session at the end..

***

Training looks like this at the moment:

Monday: Heavy
Belt squat - work up to max 1rm,  3 sets  (High box)
Reverse hack. 60kg 8x5
Glute/ham raise
Abs
Sled

Wednesday: Volume
Spider bar 4-5 warmup sets then  5x5 at nn kg currently at 60kg
-  (adding 2.5kg each week until I stall)
Good mornings or back attack....
Side sled
abs

Friday
Belt squat - speed  8x2 (low box)
Single leg squat
Back raise
Abs
Sled

***

Chucky has suggested switching around to do sled first to pre fatigue so in a couple of weeks I'll do that so that my body does become accustomed to the above routine. Gotta keep it fresh!

Need to pull my head in with the diet, clean it up a bit.  Have put on a few kgs over Christmas, well who hasn't..  Anyways, need to drop about 4kg.  Ughhhh.....

***

Outside of training, I'm attending  a summer intensive course for French, not really what I had expected.  5x3 hours classes, but not revision, just conversation topics. Never mind I'm sure it will still be beneficial, so I need to find some time for grammar revision on top of this.  Perhaps I should blog in french?