JAM's Log

[JAM]

Pre-Surgery Performance Test and Baseline

BW-205

Squat: 405x1, 420x1 (video)
Press: 205x1,215x1, 225x1 (video)
Deadlift: 485x1, 500x1

Videos

Nothing legendary about these numbers. And they’re certainly not PRs, but I’m content with them given the injury and normal life stuff that got in the way of lifting.

[JAM]

2018-10-01 - BW 205

Incline Bench: 45x10,95x6,135x6,185x6,195x6,205x6,6 short rest periods
Chins: BWx6, +10lbx6,6,6
DB Row: 75x12,12,12 each side
Ring Row: BWx10,10,10

Felt weak and slow today. Oh well.

17 days till surgery.

[JAM]

2018-10-01
Incline, chins, db rows

2018-10-02
Safety squat, rdls, glute shit

2018-10-03
Bike ride

2018-10-04
Press, Tacos

2018-10-05
Powercleans, rows, ghrs, leg press

2018-10-18
Safety squat, ghrs, glute shit

Surgery is Thursday 10-18-18. I've been blowing off workouts since the test week, as I've been trying to get some adventure time in: Kayaking and Mountain Biking. Almost all my friends are other kaykers and bikers, so I probably won't see them for a while.

PreOP tomorrow

[Wilhelm]

Best wishes for an excellent result, @JAM

[JAM]

Well, i survived surgery. Surgeon made some changes from the original repair plan. I don't know the "why" yet, but i'll meet with him later this month and find out.

Labrum received some debridement and microfracture holes, and the bicep tendon was moved. First PT was day after, and it went well (bandage change and some very simple wrist and elbow exercises. Currently on some narcs, but hope to kick them soon.

[JAM]

Post Surgery Day 1-4:

Lots of pain meds, icing, and naps

[JAM]

Post Surgery Day 5:

10 min assault bike
PR Assisted ROM exercises for arm
20 BW squats
20 BW lunges
10 sit-ups
10 min assault bike

That was NOT easy. Stamina is in the toilet from anesthesia and pain meds.

[JAM]

Post Surgery Day 6-11:
Shoulder PT and pain meds. Pain and activity varies per day....some were good, some not so much.

Post Surgery Day 12, 2018-10-30:
Advil
Safety Squat: 70x10,10,120x5,160x5
Leg Press: dunno x some
Lunges: BWx20

Just enough to knock the rust off. Don't want to be crippled with soreness tomorrow.

Video: https://www.instagram.com/p/Bpkw3AKlM63 ... q3pCN5rs0/

[JAM]

Post Surgery Day 13, 2018-10-31

20 minutes assault bike (legs only)
6 miles
229 calories
147 avg BPM (yikes that's high)

Kicked the pain narcotics to the curb. Woo.

[JAM]

Post Surgery Day 14, 2018-11-01

Active ROM improves.....current level shown instagram pic below.

Safety Squat:
70x10,10
120x5
160x5
185x5 (video)

GHR: BWx7 (video)

Glute Bridges: BWx20

https://www.instagram.com/p/Bpp1tU7gkCr ... gGR6uuZs0/

[JAM]

2018-11-05 - Post Surgery Day 18

Press:
Paint Stick x10,10,10 (with stretches)

Safety Squat:
70x10
120x5
160x5
210x5,5 (video)

GHR: BWx8,6
Single Leg Glute Bridge: BWx10x3
GH Sit-ups: BWx8

[JAM]

2018-11-06 - 19 days post surgery:

20 min assault bike (legs only)
6.4 miles
234 calories
155 avg BPM (still abnormally high, out of shape!!)

[JAM]

2018-11-08 - 21 days Post Surgery:

PT session with lots of manual manipulation to clear some knots and spasms.

Safety Squat:
70x10,120x5,160x5,210x5,220x5,5

Reverse Lunge: 70x6x3 each side
Glute Bridges against bands
Flipper kicks

Freaking tired.

[JAM]

2018-11-12 - 25 days post op

PVC Press with stretch, Band Rows, as Superset, x4
Safety Squat: 70x10,120x5,160x5,210x5,230x5,5,5
Front Lunge: 70x8,8,8 (each side)
GHR Raise: BWx8,8,5 (comical getting into with one arm)
Hip Bridge: BWx20,20,20

Trying to turn the dial up a notch.

https://www.instagram.com/p/BqGN1nJghRx ... S1nUil-80/

[JAM]

2018-11-13 - 26 days post op

20 min assault bike (6.5 miles)
Ring Protocol/Band Rows Superset
GH Sit-ups
Landmine Press/Row Superset (non injured side) 25x10, twice

[JAM]

2018-11-15 - 28 Days Post Op

PVC Stretch and Press x10, 4 sets
Safety Squat: warmups, 240x5,5,5
GHR: BWx6 (Hurt my sinuses, aborted)
Glute Bridges: Blue Band x20, 3 sets

Got an upper respiratory infection. Feel like dirt. Did the bare minimum and got the fuck out.