I have my next and what I believe will be my last follow up appointment with my surgeon in 8 days. By physical therapist has shifted my sessions from ROM to strength rebuilding. She has given me the go ahead to lift a 45 pounds (both hands) and to begin light, higher rep strength training. Basically I interpreted this as, don't do anything stupid, check your ego, don't do anything that hurts and be patient. I intend to stay the course as directed...
Zero Bench - Barbell
This is reverse band barbell bench with mini bands and just enough weight to have the loaded barbell hover at the chest. Dave has had me do this many times over the years as recovery work and during slow-load weeks of training cycles for volume.
Zero weight with today's set up was 10 pounds per side (65 total pounds bar weight)
5 sets of 15 reps
assisted chin ups
I used the entire stack for assistance (150 pounds) and did 5 sets of 10 reps
low pulley cable rows
70 for 5 sets of 10 reps
cable extensions - reverse grip
20 pounds for 3 sets of 15 reps
I had some good blood flow and although I wouldn't classify it as a pump, there was a noticeable increase in blood flow. AND surprisingly I'm not sore from yesterdays belt squats.