Yesterday at therapy I was give the go ahead to pick 45 pound plates. I kept my word to the surgeon and I followed the direction of him and my physical therapist by not overdoing things or rushing back to weight training to soon. I still have very limited "pressing" or tricep movements but I'm ready to do some lower body work.
Belt squats - box
worked up to 180 for 10 sets of 10 reps
reverse hypers
140 for 4 sets of 12 reps
hypers
body-weight for 4 sets of 10 reps
decline bench sit-ups
body-weight for 4 sets of 15 reps
Things felt really good while doing them but I expect to be very sore tomorrow and Monday.