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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.

    Comment


    • #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).

      Comment


      • #4
        W2 Below: Knees Were feeling ok. I chose to use box step ups because they use my affected area more than any other unilateral exercise. I want to use a rom that targets my affected area, right?




        12/9/19:

        3-0-3 Tempo Squat: 45 x 15 @ 5
        65 x 15 @ 6
        85 x 15 @ 7
        105 x 15 @ 8
        125 x 15 @ 10

        3-0-3 Tempo Dead: 65 x 15 @ 6
        85 x 15 @ 7
        ​​​​​​​ 105 x 15 @ 8
        ​​​​​​​ 125 x 15 @ 10

        3-0-3 Tempo Box Step Ups: BW x 15 x 3 sets @ (Around 9 RPE)


        12/11/19:
        Skipped isometrics on this week because I was super busy.


        3-0-3 Tempo Squat: 45 x 15 @ 5
        65 x 15 @ 6
        85 x 15 @ 7
        105 x 15 @ 8
        ​​​​​​​ 125 x 15 @ 9
        135 x 15 @ 10

        3-0-3 Tempo Dead: 65 x 15 @ 6
        85 x 15 @ 7
        105 x 15 @ 8
        ​​​​​​​ 125 x 15 @ 9
        135 x 15 @ 10

        3-0-3 Tempo Box Step Ups: BW x 15 x 3 sets


        12/13/19:

        3-0-3 Tempo Squat: 45 x 15 @ 5
        65 x 15 @ 6
        85 x 15 @ 7
        105 x 15 @ 8
        ​​​​​​​ 125 x 15 @ 9
        135 x 15 @ 10

        3-0-3 Tempo Dead: 65 x 15 @ 6
        85 x 15 @ 7
        105 x 15 @ 8
        ​​​​​​​ 125 x 15 @ 9
        135 x 15 @ 10

        3-0-3 Tempo Box Step Ups: BW x 15 x 3 sets


        ​​​​​​​
        ​​​​​​​


        Comment


        • #5
          W3 Below: Knees felt AMAZING on W3D2 but now they are back to their sensitized state. Oh, well. I am trusting the process. I ditched sumo deadlifts the first day this week because I actually hate them. My quads and glutes have been extremely sore during this week. I'm 100% positive that I am going to add a lot of mass to my lower body when I am done with this template haha.

          12/16/19:

          3-0-3 Tempo Squat:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Dead:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          ​​​​​​​125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Box Step Ups: BW x 12 x 3 sets - Extra Long Tempo



          12/17/19:

          Wall Sit: 45 sec x 5 sets @ 10 RPE

          ISO Single Leg Extenstion: 65 lbs x 45s x 5 sets @ RPE 10ish


          12/18/19:

          3-0-3 Tempo Squat:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          ​​​​​​​125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Dead:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          ​​​​​​​125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Box Step Ups: BW x 12 x 3 sets - Extra Long Tempo

          12/19/19:

          Wall Sit: 45 sec x 5 sets @ 10 RPE

          ISO Split Squat:: BW x 30s x 5 sets @ RPE 10ish

          12/20/19:
          3-0-3 Tempo Squat:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          ​​​​​​​125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Dead:
          65 x 12 @ 5
          85 x 12 @ 6
          105 x 12 @ 7
          ​​​​​​​125 x 12 @ 8
          135 x 12 @ 9
          145 x 12 @ 10

          3-0-3 Tempo Box Step Ups: BW x 12 x 3 sets - Extra Long Tempo









          Comment


          • #6
            Just wanted to say I dig your username and keep up the good work on your lifting.

            Comment


            • #7
              Haha thanks!! You an NC State Grad??


              Anyhow, I should update this thread, haha.

              W4: So I made a mistake, I did not see that there was actually 2 weeks of 12s and Instead I did 10s this week. Because of this I ended up doing 3 weeks of 10s.


              D1:
              3-0-3 Squat:
              95 x 10 @ 7
              115 x 10 @ 8
              135 x 10 @ 9
              155 x 10 @ 10

              3-0-3 + Pause at bottom Step ups: BW x10 x 3 Sets

              Skipped deadlift because I was low on time.


              D2:
              3-0-3 Squat:
              95x10 @ 7
              115x10 @ 8
              135x10 @ 9
              155x10 @ 10

              3-0-3 Deadlift:
              [email protected]
              [email protected]
              [email protected]
              [email protected]

              3-0-3 + Pause at the bottom step ups: BW x 10 x 3 Sets

              D3:
              3-0-3 Squat:
              [email protected]
              [email protected]
              [email protected]
              [email protected]
              [email protected]

              3-0-3 Deadlift:
              [email protected]
              [email protected]
              [email protected]
              [email protected]

              3-0-3 + Pause at the bottom Step Ups: BW x 10 x 3 Sets

              Comment


              • #8
                Originally posted by Wolfpakk View Post
                Haha thanks!! You an NC State Grad??

                I am. EE 2008

                Comment

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