Hip labrum repair and FAI surgery recovery

[training_tonia]

Wednesday's workout:

Bench 5X3s at 59 lbs (switched to threes already. Dayum)
Squat: 3X5 at 45 lbs

Skipped deadlights to make time for a lot of stretching. I've lost a lot of adductor range. I am mixing in frogs and the pancake series now. You can google those. It's amazing how much flexibility I lost in 8 weeks. In my experience, gaining flexibility helps me not get injured. As a point of reference, I hadn't been able to touch my toes in YEARS before I started training last year and incorporating stretching. Coach used to be a yoga teacher so he has skillz. I'd expect that if you are reading this and CAN touch your toes, you are worlds ahead of me.

[training_tonia]

Friday's workout:
3x5 Squats at 50
3x5 Press at 41
3x5 deadlights at 85

Ring rows and abz

Squats are still number 1 hard. not heavy, but the motion is not smooth. I'm told it looks great, but it is a total mental game with squats. Deadlights are like butter.


Monday's workout:
Squat: 3x5 at 55
Bench 3x5 at 60
Deadlight: 3x5 at 90

Ring rows and ring plank.

Who knew there would be a day where I could bench higher than my squat? I guess all is not bad in the world.

[training_tonia]

Friday's workout:
3x5 Squats at 50
3x5 Press at 41
3x5 deadlights at 85

Ring rows and abz

Squats are still number 1 hard. not heavy, but the motion is not smooth. I'm told it looks great, but it is a total mental game with squats. Deadlights are like butter.


Monday's workout:
Squat: 3x5 at 55
Bench 3x5 at 60
Deadlight: 3x5 at 90

Ring rows and ring plank.

Who knew there would be a day where I could bench higher than my squat? I guess all is not bad in the world.

Also have to add that I am stretching a lot more outside of the gym: pancake series and frogs, and the PT exercises I've listed before.

[training_tonia]

Wednesday's workout:

Squat 3x5 at 60 lbs.
Press: 3x5 at 42
Barbell rows: 5x5 (mixed these in with stretches for my shoulders)

Those "feeling normal" days come and go. The gym is always a workout for one reason or another these days--even if the weights are light.

[training_tonia]

Ok, I'm a bit behind.

The summary is that I am having some tightness/pain in my IT band and got some advice from the PT on how to strengthen that. I'm also going to roll it more often and use a lacrosse ball on my glutes.

I had my 12-week checkup today with the doc. Everything is going well, they were pleased. I reported that I was back lifting again and got some raised eye-brows, but not any discouragement. He said to keep doing what I'm doing.

So here are the last three workouts (you can probably guess these):

Friday:
Diddly Squat: 3x5 at 65 lbs
Bench: 3X5 at 61
Deadlight: 3x5 at 95 lbs

Monday:
Diddly Squat: 3X5 at 70 lbs
Press 3X5 at 43 lbs
Deadlights: 3X5 at 100 lbs

I've been mixing in PT work during rest times. Monster walks with the band, hip thrusts, and more stretching. Pigeon in particular.

Today:
Squats: 3X5 at 75 (this is the first day that I felt that hip drive...and it is a wonderful thing. Up until now, it has been light enough and conservative enough that I thought I might still be as strong as I once was. Today was work. Felt good!)
Bench: 3X5 at 60 lbs. Doing one-lb jumps here, but it's work after being off for two months. I'm hoping to cruise past my previous weights.

[training_tonia]

Squats are hard now! Yay! It just feels good to be challenged. Form is good. I used this time to dial in my wrists and elbows.

Squat: 3X5 at 80 lbs
Press: 3X5 at 44.
Deadlights: 3X5 at 105 lbs.

Filled in the rests with pigeon variations and couch as well as some glut mashing with a lacrosse ball.

Alternated ring planks with ring rows.

Heading to Tennessee on vacation and will only be doing PT stuff: glut bridges, stretches, etc. I'll be jet skiing up the rest of the time. Not bad for three months out!

[training_tonia]

Ok, so it has been a while, but never fear--I have been training.

First, here are my latest numbers:
Press: 52 lbs
Squat 107.5 lbs
Deadlights: 140
Bench: 72 lbs

I've been moving along in my LP. Still adding 5 lbs to deadlifts, but only 2.5 to squats. Coach and I have switched to volume days for bench and press but still moving the LP.

Four months out and I'm 80 percent back on all lifts, and that counts a full two-months off. I don't have any issues with hip pain or weirdness during my workouts. Although I am still fighting a little bit of IT band tightness. I need to do all that PT stuff like one-legged sit-to-stands and get to my stretches more often. I still don't have full flexibility back. But this surgery was completely worth it for me. I hiked the other day and had no pain while hiking. I typically would get sore in my right glute (the side where the hip labrum tear was) and that has gone away. I also have no sciatica pain or imbalance there.

This is a very quick recovery, all things considered. I had a shoulder labral tear repaired four years ago and that was a 8-12 month ordeal (and I wasn't lifting then).

[training_tonia]

Deadlights can be called deadlifts now. I've made huge strides on my form. At this same weight in my previous LP, I was doing 2x3s already. I am still doing 3x5s at deadlifts. Yay!