7/13
I'll get better soon at updating more. Some general items:
1. external ROM continues to get better on my shoulder. Flexion hasn't improved much over past 6 weeks. Will be doing more aggressive scar tissue attacks (hanging from pullup bar with as much bw as I can, rotating slowly to the side).
2. did a consult with Kelly Starrett about my knee issue (valgus knee) which I've had forever and has caused knee pain for > 13 years and in the past year has severely limited my running, squatting, jumping. Been doing a list of items: improving external rotation of hips, lacrosse ball tissue work around the knee, etc. Someday I will type a list of exercises I'm doing and try to share for anyone interested. Results have been good for the 2 weeks.
3. Playing hoops 1/week since 5/30. Since PT consult it's been a little better but I really need to learn how to run properly...right upper leg wants to dive inward when I run.
4. Squatting 2x/week and this is Week 3 (since starting PT). Really opening up my hips better and knees tracking well. Squat feels better, was a fight before with knee pain. Today did 275x3 (HBBS...low bar not happening with shoulder yet). 3 weeks ago I was doing 225x5. Progress.
5.
Coan/Phillippi DL 10 week program I'm on week 4 this week and on track. I figured since I can't run much yet and no overhead work, why not just try and get stronger? It's great to play spreadsheet magic and type in current max DL and what you want it to be in 10 weeks and it happens. My hope is 450 (last max post shoulder surgery was 408).
6. Gettin' fat. Weight 205.8 today, PR
7. Didn't plan on PC'ing today but was with some others who did at a different gym. Adrenaline and poor math (kg conversion, normally a specialty) got me to 100kg (PR by 7 lbs). Waited to long before trying another 10#, think I could've had it. Such a mental lift.
8. Still old but as long as I stumble into a PR now & then all is good.