Glute work - 3 sets of 15 on ass machine
Squats - high bar no belt no wraps
135 x 10
225 x 5
315 x 4
405 x 3
425 x 2
All super easy, fast and light.
Bench Press (close grip) -
135 x 20
Superset - bent laterals/wide grip pulldowns - 2 sets of 20 each light
Going to start doing some direct glute work to see what happens. I've never done it before and I wonder if doing some direct glute work will help my squat and dead a little bit. This is the 5th week out from surgery and supposedly the most dangerous according to my PT. Apparently after surgery the matrix of the fibers is very messy and tangled. As the weeks go on they begin to lengthen out. Around the 5th and 6th week the lengthening process is almost complete, however the fibers are fairly weak because they are in a "new" position. So the chance for rupture is higher during the next two weeks. So I will be careful this week and next week. I have noticed more pain over the last couple of days where the previous couple of weeks I was fairly pain free.