THURSDAY
Conditioning
Treadmill 20 minutes at 3.0 mph and 2.0 incline

FRIDAY - BENCH
Warm-up
20 bird dogs
10 kneeling hip circles
15 standing band flyes
15 band pushdowns
10 YTWL's over physio ball
5 kneeling thoracic extensions

Max Effort Bench
Bench with mini short band 405/455/485/485x1
Supplemental
Shoulder saver close grip bench w/short mini band (legs up) 315/365/375x5
Assistance
Pushdowns 50/100x15, 100x12

Post-hab
20 bird dogs
10 kneeling hip circles
15 standing band flyes
15 band pushdowns
10 YTWL's over physio ball
5 kneeling thoracic extensions

I'm finally back. I had my last pt appointment on Thursday. So it's full steam ahead. I'm excited to see what lies ahead. I have a good grasp on what my body can and cannot do, I'm not going to fight it and swim upstream anymore. I just want to get as strong as I can doing what I do best, benching.

Regarding benching, I have not done singles in a very long time, so I did not have great expectations. I was surprised that the body felt good and the weights were feeling light. I worked up to 485 with short light bands. I think at the top it equals somewhere between 486 to about 14 billion lbs. Seriously though, without any true intense training for a while, and at my new lower body weight, I'm at least in the 500's. It's a start.