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Wolfpakk's Knee Rehab Training Log

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  • Wolfpakk's Knee Rehab Training Log

    Hi all, Training had been going well up until recently for me. I tried a new program that had much more volume in the squat than I was used to and induced some sort of tendonopathy in my knees. My money is on general PFPS syndrome(Leaning toward sensitivity vs a specificity). I've listened to the pain / injury management podcasts from BBM but I really still had no idea where to start and what the duration of the approach should be so I bought the BBM knee template to give me a good idea of what to do. I will be following this program for my lower body as close to as prescribed as possible to keep me structured. Today is 12/2/19 and 16 weeks from now should be March, 23 2020 according to google. I will update in this log my progress and let the world know how this treatment worked as a solution.

    My Most Recent 1rms:

    S: 385
    B: 255
    D: 460 ish
    Bw: 195ish
    All were done at a USAPL event on 9/21.

    I will be starting with week 1 since I have no reason not to and I have all the time in the world to get healthy. I don't give a sh*t how long it takes as long as I am healthy / athletic in the long term.




  • #2
    W1D1: Biofeedback Test: Overall pretty good, was able to complete but I just suck at performing the movement. Hopefully this will get better with time.
    Isometrics: Wall sit was pretty had but got the hang of it at the end. Felt great on my knees / tendons. Got through all 5 sets at 45s. Split Squat was one of the hardest things I've ever done. I couldn't do the full perscribed time and was extremely fatigued from this. I liked this stuff because I was able to really push myself for the first time in a while but to be honest, it was brutal. I will be doing these isometrics days 1x a day for 7 days then move on to the next phase if I pass the criteria.

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    • #3
      12/9/19:

      End of W1, Start of W2. Recap of 1st week: I hated doing the isometrics (especially the split squat). The only deviation that I took from the program was I waited another 45 seconds before doing the next leg in split squats. Knees feel pretty good, but can still be a bit cranky. I can do the biofeedback test with ease, though. On to phase 2! Will be doing low bar squat and sumo deadlift (never done this before but I figured this was a good time to try it out and transition).

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