16 Weeks Post Surgery

 I had another PT visit on Monday which will likely be my last one for this issue.  He was very happy about how I have regained strength in my shoulder.  He tested my strength and flexibility and seemed happy with that too.

We cut down the number of exercises for me to do, this is what I have been doing:

1.  On back arm overhead

2.  On right side arm overhead

3.  On right side backwards curl

4.  On right side left arm supported by right, backward curl forwards

5.  Sitting up arms in front stretching band

6.  On left side left arm curl, or ban with attached to wall internal rotation

7.  Pendulums (I pretty much stopped this one)

8.  Standing up left arm stretch behind (I pretty much stopped this one too)

9.  Wall angels

10.  Standing up arm on side to overhead

11.  Arm behind back stretches

12.  Kettlebell halo

13.  Thread the needle, on all four move left under body then reach up 

14.  Half Turkish get up, on back left arm up with weight then reach up

15.  Serratus Plank, plank on bench arch back and pull shoulder blades together

16.  Band attached to a low point, hold band low with arm across body.  Move hand/arm in a diagonal up and over to upper opposite side with arm extended.

These were optional and I did them on occasion:

17.  Around the clock with a band

18.  Curl then overhead

19.  Inclined Pushups

20.  Bench press up to 45lbs

21.  Deadlift up to 65lbs

22.  Overhead press 10lbs each arm separately for 30 to 40 steps

Because I've felt a need to do these with both sides, we have narrowed down to these to cut the time down:

4.  On right side left arm supported by right, backward curl forwards

9.  Wall angels

10.  Standing up arm on side to overhead

12.  Kettlebell halo

13.  Thread the needle, on all four move left under body then reach up 

14.  Half Turkish get up, on back left arm up with weight then reach up

15.  Serratus Plank, plank on bench arch back and pull shoulder blades together

16.  Band attached to a low point, hold band low with arm across body.  Move hand/arm in a diagonal up and over to upper opposite side with arm extended.

In addition to these, I'm now including a few others that I've done before:

Squats

Deadlift

Bench Press

Seated Row

Lat pull downs or pull up depending on where I'm at

I may try to do some overhead presses.

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I'm not sure but I may start racing in the middle of March depending on my fitness.  My original plan was for the middle of April but the racing season is finished before then.  I'm still debating on racing on the road this summer.

I cut my riding volume down to 150 miles last week because I'm having a problem recovering from the work I've been doing.  This week I'm trying really hard to get more sleep (9 hours) to get back on track.  I started squatting last Saturday, even though it was light, it took a lot out of my legs.

Plans for this week are to complete my baseline test of 6x5(5) again.  I had worked up to about 195watts last fall but I should be capable of more now.  I did the workout as a Z3 last night and felt pretty good.  Provided everything goes well, I'm going to try the Tuesday Night Track Practice again next week.

15 Weeks since my AC Reconstruction Surgery

 A little late this week.

I've seen significant improvements in my strength exercises and the shoulder stability is getting better.

I've got 15 different strength exercises and stretches to do, it takes me about 45 minutes to get through them with just one arm.  The issue now is that for some of them, I'm seeing more strength than in my right shoulder.  Now I'm doing both shoulders so one doesn't lag behind.  Anything that requires stability still needs work but there are a few that I can do better with my left than my right.

I realized this while riding on the horns on my new track bars.  I feel some weakness in my right that I don't have in my left.  The position is awkward but fairly aerodynamic and powerful.

I have made 200+ miles a week for 10 weeks now, I've debated on reducing it a little but always seem to cram in the miles to meet the goal.  Right now I'm not seeing the improvement I expected to see so I'm going to reduce volume this week and maybe the next to rest up a bit to be capable of doing higher power work.  This is my last week of the 6 week threshold block, next week I'll test with 6x5(5) again then rest up a bit before going to Arizona to see David G.  I may even try the Tuesday Track Practice in the week before I leave.

Other notes:  I weighed in at 147.7lbs today, I bumped my run up to 15 minutes 3 times a week.  My legs are feeling better than I did before week 14.  I got a tattoo on Wednesday so I won't be able to swim this week but I probably will next week.  I swam 1000 yds last Friday without pain, I stopped to limit stress and I was tired.  Workout was 5X100 on 2' and 10X50 on 1'.

14 Weeks since my AC Reconstruction Surgery

Good and not as good things happened last week.

I'm getting better every week but the gains are coming slower, or at least I feel they are.  I'm doing more exercises to get stronger and maybe they are making me feel like I'm not healing.

I was unable to swim over the weekend because of the pool schedule, I may try today and then do my stretches at the Rec Center after swimming.  If I do it'll only be 500 yds again to keep the load low.

My legs were very tired last week on the bike despite taking it a little easier the previous week.  I skipped the Saturday morning track practice in favor of riding easy on Zwift.  Sunday was about the same intensity as last week.

I slacked off on the shoulder exercises a bit this week.  First because I was a little lazy and second because I was sore and wanted to see if it would get better with a little less stress on it.

My weight was as low as 148 lbs last week.  I'm cautiously optimistic that it will continue to drop.