Monday December 23rd, 2013

A. Bench Press - Build to a 3RM.   252# with sling shot. Up from 242# last week. Bit of a struggle on 3rd rep. Will be switching the pressing movement for 3 weeks now.

B. DB bench press   65# x 16, 65# x 15.
C. Ring Rows x 10 reps x 3 sets.

3 sets:
D1. Seated banded row x 15 reps.
D2. band pull aparts  x 15 reps

E. Incline DB curls  35# x 10 reps per hand x 3 sets
F. Band Tricep pushdown to failure   BLue band x ~20 reps per set x 3 sets.
G. Cuban Presses x 10 reps x 3sets.  15,25,15.  First time with this movement. Felt good. External rotation work and strengthening the external rotators is going to be a priority for me the next couple months.



A photo of the cut from surgery. The bandages obscure it a bit, but you can see it decent enough. Probably will leave a gnarly scar. In other Achilles news, Jeffrey Taylor of the Charlotte Bobcats just tore his Achilles. He is 24. Seems young. It will be interesting to follow his recovery, as his surgery date was 13 days after mine.

I went to the doctors today and am now in a CAM walking boot. This appointment was 13 days after surgery. I was told to not weight bear at all while in this boot until another follow-up appointment in 3 weeks. I will follow this protocol as I do not want any setbacks with the surgical aspect. The nice part about being in the boot is that #1) I can wash it. and #2) I can sweat, because I can wash it. During tonight's workout I tested out the Airdyne and I will be able to use that so now it is time to start building up the aerobic pace. I can't stand while pedaling but I should have no problem doing a nice 30 min AD session. I will try to do this 2x a week minimum. Tomorrow I will pair it with some ab work and grip work. This will make for a nice little workout and some breathing.

On the work front I believe I will be able to go back to "Modified Duty" in 2 weeks. That's good as I did not want to keep burning through sick leave.

Training priorities:
1.) Mobility in shoulders and t-spine.  6x a week.
2.) Strengthening rotator cuff.  Cuff exercises 3x per week and band work 3x per week. Pain free shoulder movement.
3.) Bench.  Goal:  Can I get to 300 by end of February?
4.) Aerobic base
5.) 3 weeks from now # 1 will be PT on achilles, but until then I am limited to 20-30 reps of dorsiflexion a day.

Other goals:
1.) Take OPT Program Design Test.
2.) Read Eric Cressey Handbook.

tomorrow morning : Airdyne, abs, grip.

Looking forward to seeing Sean's reaction on Christmas. He is 2.5 now so I think he will enjoy Christmas immensely this year.