Training Log: Entry 1964

LOWER BODY REHAB


Box squats (box+6 mats)

Worked up to 280+light bands for 3


Notes: Just wanted to get a feel for my knee stability. Strength is still there, and I felt like I had an easy 400 in me, but knee was slipping around a little on these so I decided to cap it. Used bands because I felt like they'd act as an artifical stabilizing device for my knee (based on the observation Westside barbell had in regards to certain lifters using band tension too often and LACKING the ability to stabilize when it came time to free squat. Felt I could use that to my advantage).



Reverse hyper 50lbs
3 minutes


Notes: This is still viable for the most part. Have to be cautious about letting my left foot run into the heel of my right on the concentric, as that gets my knee to flare.


GHR
3x5


Notes: This wasn't very knee friendly. I gutted through it, but I'm going to have to find a different movement next time, or try it next week and if it doesn't fly, switch. Maybe kettlebell swings.




Massive box squat dropset (only resting long enough to change plates)

5x280+chains and lightband
5x280+lightband
5x230+chains and lightband
5x230+lightband
5x190+chains and lightband
5x190+lightband
5x140+chains and lightband
5x140+lightband
5xbar+chains and lightband
5xbar+lightband
5xbar (free squat)


Notes: Trying to create as much intensity as possible with as much weight as I can safely handle, so throwing in just about everything here. Made a conscious effort to not plop onto the box for any reps, which really kept the tension high with the bands and chains. This still wasn't quite the intensity I've put out in the past, but it's not bad for 2 weeks post injury. I am really hoping I don't need surgery, not due to a fear of surgery, but more so that this time spent healing hasn't been wasted.




General notes: Woke up at 190.0. Knee felt a little more swollen than normal 1 day post being without a brace, but also has way better ROM, and I was able to sleep without being conscious of my knee position through out the night. Thing going without the brace was the right call.