15 Feb 2013 -take it day by day

News and Notes from the Physio visit this afternoon and this morning's short but intense Dynamic Bench session. So i have gone back to trg in full sweats with my hoodie up. Why? well in the last few days i have transitioned to trg entirely without the bionic knee brace. So no reason to have to wear shorts. Stay wrapped up and keep myself even more internalized while i train.

Rev Hyper 4 x 10

Dynamic Bench 
2 x 5 x Bar
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 1 x 155
2 x 3 x 155
1 x 4 x 155
I Dropped to singles from triples because my technique was slipping so i preferred to do one perfect rep rather than 1 perfect rep and 2 half ass reps. I will drop the weight back down to 145 lbs next week. It just seems to feel better and feel like i get more pep with the slightly lighter weight. That being said i could feel my rear delts all morning afterwards. I always try to bring alot of intensity, in fact sometimes i feel like i get more fired up on Dynamic day because i don't want to get lazy and merely go through the motions.

Neutral Grip Db Bench Press
1 x 15 x 65
3 x 15 x 60
Horizontal Shrugs 4 x 15-20 x 45 lbs
I had intended on doing 4 sets of 15 reps with the 65's as a mini deload this week. That seemed to be a great call. Although i was not grinding out the 15 reps with the 60's they were not moving as well as they have been the past month. I Supersetted the Db Bench with the light Shrugs because i was very short on time. In fact i pumped through all of this in 40 min. cutting a good 20 min off my normal time. Get in, get the work done, get out no need to mess around.

Physio Therapy Visit
-She was very happy that the tape job worked so well for my running on Tuesday. i have another equally unassuming, leg hair pulling tape job on my knee again. I can already feel things relaxing in my knee.
-keep icing and foam rolling, keep the increased glute work going.
-using the TRX for Lunges she thought was a good idea and to use it to reintroduce weight on the leg so i can real lunges
-keep running, pool and dry land.
-another 2 weeks and we introduce plyometrics, the big deal with this next phase is that i also re-introduce real WEIGHT TRAINING. So 2 more weeks and the journey takes another direction.
-my work on the mini tramp is what triggered the plyometrics conversation. She said it was already very promising from what she saw.
-scars are doing wonderful all are very malleable.
I have some other thoughts on how this whole process of injury, surgery and recovery has gone but i will save them for tomorrow when i can more readily construct my thoughts.

Keep Moving Forward, Keep Getting Strong(er)