Thanks. I see what you mean when I rewatch it. I'll drop weight and film again with a more centered video angle.

Mon Jun 12, 2017

PT

BP
8x135
8x185
8x195
8x195
8x195

Pullups
9, 8, 6

Dips
12, 12, 11

Today was my last PT session. I was basically greenlit to resume whatever activities I want. I'll continue the PT exercises to strengthen the muscles around the knee. But at this point it's just a matter of testing out the knee in the activities I want to do, and decide if I can live with it in its current state or want to get surgery. I have my first child coming soon to upend everything, so I figure I won't get too attached to any fitness schedule until we feel that out.

Bench feeling good. Chest was pretty pumped after 3rd pressing day in a row.

Tue Jun 13, 2017

Workout in the park with some friends -- lots of pullups, pushups, situps, lunges

Wed Jun 14, 2017

My wife had our first baby!!! He is amazing, everyone is healthy, and I'm a very happy and grateful dad.

Sat Jun 17, 2017

Hospital room WOD:
40-30-20-10
Pushups
Bulgarian split squat left
BSS right

Then
15 min AMRAP
Tempo box squats (1-1-1-1) @ 6# baby

Not joking -- serious quads DOMS from that workout. Might have been the 5-day layoff, but I accumulated some decent time under tension with those tempo squats even w the, ahem, baby weights.

Also, I think 40 unbroken pushups might be a PR for me, strangely enough. I'm inexplicably bad at pushups despite a somewhat decent bench for my BW and doing a fair amount of pushups in Crossfit. I do full ROM chest-to-floor pushups, but would still think I should be able to crank out bigger sets.

Sun Jun 18, 2017

DL
5x315
5x335
10x275

BP
5x215
5x215
7x215

Chins
5x50
5x50
4x50

My mother-in-law is staying with us for a bit to help with the baby, allowing me to sneak out for gym sessions (not to mention get sleep and eat great meals... fatherhood is a breeze so far!).

Mon Jun 19, 2017

Power clean + push jerk
3x155
3x165
3x165
3x165
3x165

Front squat
5x3x225

First time testing any oly for a few months. We'll see how the knee responds. Given the layoff, the sets were reasonably tough for me despite the light weight. First time testing oly on the platform at the gym I've been going to; I didn't feel comfortable dropping from overhead (or even chest level for that matter), so I controlled the bar back down. Not an issue at these weights; we'll see what happens if I work up to heavier oly weights.

Not a lot of work for an hour-long session. Def need to improve my efficiency with the new little one at home! For now I'm still taking work off and have M-I-L helping at home...

Congratulations pops!

Mazel tov on the little LHIO! And you followed it up with a WOD at the hospital? I bet your wife loved that.

Well, he was already having a cord blood smoothie; can't forgo those gainz by not lifting.

Thanks!

Was our 4th day in the hospital and I kept it contained to the room. I actually thought I was showing a fair amount of restraint.

Congrats!!

Thanks!

Tue Jun 20, 2017

500m row
2:1 rest:work
1:43
1:43
1:44
1:45
1:46

DB seated OHP
10x50
8x55
5x60

Arnold press
10x35

Seated DB OH tri ext
7x65
7x60
10x50

Skullcrushers + CG bench
8+10 x 65
7+10 x 55
7+10 x 55

DB curls
10x30
10x30
6x30

BB curls
10x60
10x60

Dips
15
12
10

Preacher curl machine
5 sets decreasing weight

Nice arm pump. Did a friend's workout with him today. He was a collegiate national champion rower, hence the way-too-hard rowing "warmup." He's also a quite strong dude and, clearly, prefers bodybuilding type work. Fun session.

I def need to work more arms into my programming. No reason not to get more aesthetic bang for the buck for time spent in gym. I was embarrassingly weak on the tricep exercises especially.

I'm thinking if I try to do a proper 3 or 4 day lifting program (5/3/1 or GSLP or something), I can have an additional day that I spent on my knee PT exercises, general mobility, and an arm pump. I could also always just throw in some more arm accessory work at the end of a regular workout, but my workouts are long enough as is...

You can superset arm work in between heavy warm-ups and work sets of squats with no real issue. Alternatively, adding a superset of bi/tri work after your normal workouts a few times a week will help get in some extra volume -- how long are your workouts now? Adding some random stuff in addition to an extra day focusing on it is what EV would do, which is what you should always be asking in all arm related scenarios.