Rehab has been going very well. It was a busy week and I was very tired after the Arnold. Monday, I did top-down deadlifts (I started in the power rack and stepped back), benched light and did shoulders & triceps. Wednesday, I did deadlifts from the floor. Friday, I squatted (we usually squat on Saturdays, but we helped at USAPL Military Nationals this Saturday).
Monday
Top-down deadlifts Worked up to 135 to touch floor Flat bench 155x10 231x15x3sets Incline DB presses 3x20 Lateral raises 3x15 Band pull aparts / rotator cuffs 3x25 / 3x15 Wednesday Regular deadlifts off floor 135x5x3sets felt good just to be able to get down to the floor Added big orange band 135x5x3sets Shrugs 135x15 225x15 315x15 365x15 GHR 3x10 Lat Pulldown 2x20 Seated Supported Rows 2x20 Friday SSB off box with soft pad Barx8 Barx5x3 95x5 155x5x2sets 195x5x2sets Leg Extensions 3x15 Standing calves, no weight 3x15 Overall, I felt like I made a lot of progress by actually being able to pull a plate (135) off the floor since surgery. This is probably the most difficult thing to do, to stretch down and pull the bar from the floor. I'm looking forward to the weeks ahead.
