27 June 2013- The momentum continues...

Oldie but a goodie from 2 now aging giants of Metal.
26 June 2013
0530 hrs
Basic Yoga DVD -working on Hip Flexibility and allows me stretch out the still semi parts of my shoulder /upper back.
Also did the Neural reactivation stuff.

So first things first, the change in momentum continued today. I saw the surgeon, really nice guy, FOR THE LAST TIME. He was very happy with my 6 month post op abilities and strength. The Single leg Jump to leg landing.
Right Leg - 101 cm
Left Leg -98 cm
Those were my two best jumps of the three i performed. He said feeling my knee and working it through the ROM it feels "normal". Which he said is rare. He doesn't get many "normal" feeling knees at this stage post surgery. He said if i had pants on he would not know which one he worked on. He gave me direct credit for how hard i have worked (he said this without actually knowing any of my trg)
So the day has come I am cleared to resume normal activities fully. With one small caveat. It will still be a few more months to continue building the strength, endurance and co-ordination in my leg. For me to do full contact sports it will take a little more time. So i will have to get out and do some cone drills and some other basic agility, jumping, and explosive work to ensure my leg is as injury proof as i can make it. But for now I crossed a big milestone.
So how did i celebrate?

1800 hrs
Hip mobility series X 1 x 10 (ea movement)
GHR 2 x 10
Rear Rotator Activation 1 x 10
400 m Repeats
Lap 1 (0 - 400 m) -1 min 51 sec /Rest 3 min 30 sec
Lap 2 (400 - 800 m) - 1 min 43 sec /Rest 4 min
Lap 3 (800 - 1200 m) - 1 min 44 sec /Rest 4 min
Lap 4 (1200 - 1600 m) - 1 min 50 sec /2 min then i went on to other stuff.

I went in with no intention on pushing the pace really hard but enough to feel like I was at least running. Both my knees were a little sore, so the distance was perfect. I was sucking wind at the end of every 400 m series but not the point where after a minute or so i was not breathing normal. I focused on trying to remain long and upright while cycling my legs smoothly with my hands /arms. Overall i was happy with the 400 m lap times they are still improving without me having to kill myself to do it. Also of note no irritation in my low back during this, which was a concern having only had it reset 2 days before. This spine adjustment thing is new to me so  the effects for a few days i am always curious as to how my body will respond.

Sled Drags (45 lbs) Super set (down and back)
Chest Flies 15m* /20m /20m
High Pull (I/Y Laterals) 20m /20m /20m
*this first set i tried pulling downwards, which caused immediate weakness in my shoulder. I switched the next two series to an upward fly motion with no issues. I /Y pulls gave me a great delt /trap pump with out irritating anything
Super Set
Ab Wheel 3 x 10
Head Harness 3 x 30

Harry, i know you will like this one!

27 June 2013
1755 hrs
Hip Mobility Series X
Skipping
Banded Side Step
Shoulder dislocates (w/ Orange Band)

Squat (Bench Jumps 3 reps after the first 3 sets)
2 x 10 x Bar
1 x 12 x 135
3 x 10 x 185
1 x 10 x 135
Front Squat (Narrow Stance)
2 x 10 x 65 lbs
1 x 10 x 95
1 x 10 x 135

Vincent Knows how to SFW

I had to let something sink in today. It sort of came out of talking to the surgeon in a way. My squat is slow because my Quads are still weak. Yes i squatted 315 the beginning of May but it was slow as Frack. Why? Because my legs are weak and my Squat Sucks. It will take time but now that i am allowing myself to accept this i can move on, write my template out with my crappy numbers and earn my Squat back. It is not frustrating or depressing, it just is the reality. I had my knee altered 7 months ago. I knew going in asking for a Patellar graft that my Quads instead of my hamstrings, would take the hit in strength.
I just don't know why it took me so long to realize this. Tonight was purely about building Volume and living within my current reality. Next week 5/3/1 starts. In August when i know what my work scenario is going to me I will go on a Squat heavy template to re-build /reconstruct but until then i will do the regular program and smash it hard. To quote Vincent Dizenzo "SFW"

For the unitiated -SMASH FUCKING WEIGHTS

Head Harness 4 x 30 x 20 lbs
Farmer's Walk 2 x 40 m x 70 lbs (KB's)
Prowler 4 x 20 m x 180 lbs
GHR 3 x 10-12 reps
Barbell Curl 2 x 20 x bar

Long session but that is what volume is about and the humidity in the gym is not really forgiving right now to fast sessions. A few more days and i will be in full sweats and pushing the pace. Thankfully the rubber track flooring was dry so pushing the Prowler was not a task for the insane. The other night with the floor being wet still an empty prowler felt like it was bolted to the floor.

Keep Moving Forward, Keep Getting Strong(er)