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.

**********************************************

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.