Monday, 23 of March was the first day of last week's training. Bench day. My joints felt sore this day and it was not a good idea to push it. Not to mention the weights felt heavy. I did a few light warm-up sets on bench and called it quits. Deadlift day. More deadlifts from the floor, still working on ROM with my hip. I warmed-up with 135 for several sets until I got loose. Sets & reps went like this: 135x5x4sets 185x5 225x5 275x5 315x3 365x3 Shrugs 3x15 Lat Pulldowns 3x15 Seated Row 3x15 Skipped GHR this week. Bench day. Barx20 155x10 231x10x4sets Band pull aparts 25x3 / Rotator cuffs 15x3 Pushdowns 15x4 Squat day. Bar 155x5x3sets 231x5 275x5 319x5 275x8 Of course, squats were probably 5 - 6 inches high; nowhere near parallel. Stretched.
Update after 7 weeks of rehab and training
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