22 March 2013-STRONG(ER)...

Up early but short on time...again. Damn these early timings at work. I just wish the gym could open earlier. Everything felt great or as good as be expected. The right shoulder seemed relaxed and a little looser thankfully.

Done Before /During /After Dynamic bench:
Red Band Pull-a-parts (pronated thumbs /thumbs up) 3 x 15
Head Harness 3 x 20 x 25 lbs
Hip Extensions 3 x 10
Rev Hypers 3 x 15

Dynamic Bench
2 x 5 x bar
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
8 x 3 x 155

Everything felt a lot better this week. Whole body was tight, i had good snap off the chest, leg drive was consistent. Very happy with this speed work.
Super set
Horizontal Shrug 3 x 15 x 55lbs
V-Bar PushDowns 3 x 15 x 140 lbs (older double pulley machine, makes all weight lighter, but the height difference changes the angle up)

So another short session in the books. Everything felt very solid and smooth. My throat became oddly sore last night so i will endeavour to get extra sleep this weekend. going to relax tonight no trg. I will foam roll and stretch though.

ORTHO SURGEON VISIT NOTES

-he was very impressed and happy with my progress
-everything is stable, so now it is about control and getting strong(er)
-currently everything i do i think about the leg. the goal is to get to where i just do without having to think.
-10 cm difference in leg size, but with my leg size this is not worrisome (Left 62 cm /Right 52 cm)
-did a single leg jump to two leg landing. Alternating sides. My range was from 92cm to 108 cm. But the big take away is i am nearly equal between left and right.
-keep working with the physio on the quad issue.
-not concerned about the slight swelling /patellar bursa problem, just keep working on it.
-Cleared to start rolling and doing lite Brazilian Jiu Jitsu with trusted partners and the goal is to work movement and body awareness. Work the basics.
-Continue to push everything but use my level of confidence as an indicator. If it feels sketchy or dodgy then back off. Confidence at this point is key.
-Goal is to regain full control of the leg.

Now for the big one...
I AM CLEARED TO SQUAT AND DEADLIFT!!!!
The numbers will take time but the chains are off and the weapons are switched off safe. There is still a lot of road left but this is one of those days where the sun is shining, the birds are singing and it feels good to be breathing the fresh air.

Keep Moving Forward, Keep Getting Strong(er)