Good, encouraging day today with several post-op milestones. Also, I'm not posting regular updates but after a few weeks of so-so compliance, I've gotten more locked in on my nutrition in the last 2-3 weeks. I weighed in at 267.4 today, from a starting weight of 280.6 on May 6th and 279.0 on May 9th when I started tracking and attempting to reign things in again. I lost the first few lbs of bloat in just a few days and was down to 275 by May 12th, so about 8 lbs of actual weight loss in 6 weeks. I'm using a hole tighter on my belt than I was in the few months before surgery. I'd like to get at least one hole tighter, probably 2. I'll adjust as I go and am not dead set on a specific weight or belt hole but I think that 2 holes tighter will put me in a good place of being able to regain my strength and add from there, but still be able to enjoy food in the way I like to.
ROM-wise (primarily internal and external rotation), I've been stretching a lot and it's kind of worked like opening a jar: you push and push and it doesn't budge and suddenly it pops open. I stretched and stretched and the ROM didn't improve for a week or so, and suddenly yesterday it just moved a few inches. Don't have a goniometer to measure but it's much better. I will probably be ready to try a high bar squat on Monday, which I am excited about. I benched 45x5 today and that's still not ready to load, unfortunately.
Safety Bar Squat
70x5, 140x5, 200x4, 250x3, (belt for the rest) 300x3, 340x2, 360x2, 365x2, 340x3
Notes: All solid except the 360 set, which I just didn't mentally prepare for. 365 was better.
Press
PVC stretches and press x10
45x10, 60x10, 75x10, 87.5x10, 95x10x3, 65x15
Notes: 95s felt good, no pain, though I did notice I was fatiguing a bit the last couple reps of the sets. Nice to get some bigger plates on the bar.
Deadlift
135x5, 225x5, 315x5 - hook, 365x5 - DOH, 405x5 - hook
Notes: Broke out my 1/2" heels for the first time post-op, feel better pulling in them. I wasn't happy with my grip strength at 365, I really didn't have too much to spare but think this will come back as mu pull does in general. I need to remember that I haven't really trained my deadlift in a regular, heavy, progressive manner in almost a year. 405 felt hard but moved fast.
Chins
Red Band x5
BWx3x6
Notes: Bodyweight chins, bitches!!! That is all.
365x2 SSB, 95 presses, chins, and 405x5 pulls on IG. Sound track by KISS.
C2 Erg - 30/40x5
Paces: 1:54, 1:46, 1:44, 1:56, 1:40