Shoulder surgery on 5/7/2018
Repaired partial complete tear of supraspinatus tendon, decompress subacromial bursa, and repair "frayed" biceps tendon. Recovery went really well! I started back in the gym maybe at month 3, just doing super light cables and such. Sometime in month 4 I started lifting-lifting, although I was still really weak.
For bench, I started back on Sunday, September 16, 2018. I did the following:
2x5@45
5x5@65, 85, 105, 125, 145
3@165
3x3@185 (5 on last set)
The next bench workout, I did 3x5@185. From then, I benched once or twice a week, adding 10 lbs a workout (5 after the 225 workout), until I did 3x5@230 (5,5,4) two workouts in a row the week of October 7.
I also did a lot of cables - row variations, etc. and whatever weird crap Marissa came up with. Split squats with the front foot elevated (sand/steelbell), reverse hypers, and trap bar farmer's walks at home and leg press at Sequoia started getting my lower body back. I still can't back squat because the bar on my shoulders suuuuucks. I did other miscellaneous stuff as I felt I could. I started DLing a couple weeks ago with 3x3@315,315,335. OHP still sucks, so I'm doing KB presses every day for a month.
Back to bench, Christine suggested I reduce reps rather than just keep trying for that 15th rep with 230. This past Monday (Oct 15), I went to 3x3@235, 245, 255 and Thursday (Oct 18) I did the following:
Bench 3x3@255,265,275(2)
Pull-ups (NG) 1x2, started pulsing, and my neck dealie told me to GFM - my whole arm started burning! I figured discretion is the better part of valor, so I called it there.
Did 3x20@135 trap bar rows on Friday. I don't think I did anything on Sat (other than the KB presses)
Xtine started back up too about two weeks ago. Loving leg press, and Thursday she:
Squatted 3x5@135,145,155(last two were high)
DL 185x3, something, something, 225x1!
Haven't lost that much!
