T_M's Training Journal

[T_M]

7-22-24 Monday

SSB squats
155 x 5,5
185 x 5,5
205 x 5,5

Walk 2 miles

[T_M]

Weekly summary

Week one post op:

7-24-24 Wednesday

Row a very easy 1K @ 88 watts

7-27-24 Saturday

SSB squats
155 x 3
205 x 3
255 x 3
305 x 3,3,3

Sissy squats
BW x 15,15,15

Very light Deadlifts
135 x 10 x 5 sets

7-28-24 Sunday

Very light Pendlay rows
135 x 10 x 5 sets

Light EZ bar curls

Light banded triceps extension

Had my follow up with the surgeon on 7-26. He said it's okay to test the shoulder "very little", but that doing so would cause some discomfort the following days (but no damage). He was right...very sore today.

The good news is my rotator cuff is in good shape, so no worries about a repair job. He did order an MRI of my left shoulder which has given me grief as well, but not to the extent of my right shoulder. We'll discuss an action plan for that in September/October.

[T_M]

Nothing much to write about. Besides SSB squats, anything that involves putting a barbell (or rowing handle) in my hands is just rehab and slowly getting back to lifting pre-surgery levels of weights.

7-29-24 Monday

Row 1K @ 114 watts
Row 1K @ 134 watts

7-30-24 Tuesday

Bench
Bar x 10

7-31-24 Wednesday

Deadlift
135 x 5,5,5
155 x 5,5,5
175 x 5,5,5
205 x 5,5,5

[T_M]

8-1-24 Thursday

Front squat
95 x 5,5
145 x 3
165 x 3
185 x 3

SSB squat
205 x 8
225 x 8

Barbell curls
45 x 20,20,20

TBDL from 6" blocks
295 x 5 (taking chances here)

[T_M]

Late entries

8-3-24 Saturday

CG bench
bar x 10
65 x 10
95 x 10,10,10,10
145 x 3

Barbell curls
65 x 10,10,10,10

Pendlay row (medium grip)
135 x 8
155 x 8
175 x 8
195 x 8

8-4-24 Sunday

Row 2K
avg rate 19 spm
watts 124

Row 2K
avg rate 22 spm
watts 146

[T_M]

8-6-24 Tuesday

SSB squats
155 x 5
205 x 3
255 x 3
305 x 3
355 x 3
255 x 8

Barbell curls
75 x 10.10.10.10

Tricep extensions
band x 20,20,20,20

[T_M]

8-7-24 Wednesday

Power cleans
95 x 5,5
135 x 5,5
155 x 3
175 x 3

Deadlift
205 x 5
305 x 3,3

Row 2 x 1K on 3 minutes rest
avg rate 22 spm
watts 160

[T_M]

8-8-24 Thursday

CG bench
95 x 10,10,10
145 x 5,5,5,5,5

Row 1K
rate 20 spm
watts 130

Row 1K
rate 21 spm
watts 166

Row 1K
rate 23 spm
watts 207

[T_M]

8-10-24 Saturday

Row 5K
avg rate 18 spm
watts 123

Hang Cleans
95 x 5
125 x 5
145 x 3
165 x 3
185 x 2,2,2,2,2

8-11-24 Sunday

Row 3 x 1K on 1:30 rest
avg rate 20 spm
avg watts 131

CG bench (paused)
95 x 5,5
145 x 3,3
195 x 2,2
205 x 2,2,2,2

Barbell curls
75 x 10,10,10,10

[T_M]

8-13-24 Tuesday

SSB squats
155 x 8
205 x 5
255 x 1
315 x 1
365 x 1
405 x 1
305 x 3

Walk 2 miles