This week’s training log entry is from Jonathan Pope, Owner and Director of Sports Performance Programs at Rogue. He had surgery 6 weeks ago to repair a torn labrum (SLAP tear, long head biceps tear, and Bankart Lesion) and has been focusing on correcting some weaknesses.
I spent some time doing some extra soft tissue and mobility work: voodoo floss bands on both quads and calves, super couch stretch mobs, and hip flexor mobs with band distraction on both sides. After 6 weeks with limited soft tissue work on the lower body, my hips were feeling a bit tight. The extra 15 minutes of work before this squat session opened everything up and allowed for a great workout.
I also spend a little longer than usual on breathing drills and hip “activation” work (hip lifts, kb swings, x-band walks) because the hips have been so tight. Great first squat session back after shoulder surgery; especially considering the 6 week layoff from any axial loading.
Box jumps – 10×2 @ 40”
Safety squat bar Back Squats – 10×2 @ bar + 315
DB Bench Press (1-arm) – 10×3 @ 110#
Angle 1-arm Cable Row – 10×6 @ 150# (full stack)
Walking Lunge – 4×6 @ 205
GHR – 4×6 @ BW+ orange band (resisted)
GHR Weighted Sit-up – 4×10 @ 24kg
Band Pull-Apart – 4×15 @ black band