Knee rehab template LOG

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1

Going to log my progress and workouts with the new knee rehab template here.

background: Training since 2011 competed in a few powerlifting meets but have been training with hypertrophy/bodybuilding focus since late 2013.

Chronic knee pain medial side especially with combined knee hip flexion (think squatting lunging leg press etc) on and off for over 2 years now. I would rest it and avoid movements that hurt for awhile (mainly squatting) then go back to squatting for a few sessions and it would be back. Pain while idly sitting and getting out of chairs etc. I’ve had enough so rather than just movement avoidance I’ve decided to go at this for the next 16 weeks.

height: 6’0
current weight: 235lbs

some random lift numbers to give you an idea of my strength levels - I haven’t squatted in forever nor deadlifted for awhile due to knee stuff.been mostly doing reverse sled drags and a lot of ham stuff for legs as of late.
Bench (buffalo bar): 410, 320x10
ohp: 225x5
row: 315x10

phase 1 lifts: wall sit, split squat

phase 2:
day 1: high bar, incline bench, deadlift, split squat
day 2: high bar, flat bench, deadlift, split squat
day 3: high bar, seated OHP, deadlift, split squat
day 4: upperbody pump work. standard BB hypertrophy stuff
maybe a day 5 see how I feel. more upper pump stuff.

Today is day 1 I will be starting with the isometrics week. Doing this mostly from home unfortunately I do not have much in terms of ways to load the movements from home
I’ve chosen wall sit and split squat for the respective bilateral and unilateral isometric work for phase 1.

For the wall sits today I used the sling shot hip circle placed above the knees. this was definitely close to or at RPE10 for 45 seconds. Hopefully this is an acceptable loading mechanism.

Day 1 isos:
Wall sit with slingshot hip circle: 5 sets
Split squat, 5 sets - unsure how to load these at home yet.

2

Also the single leg biofeedback test is quite difficult. Hopefully I’ll get better at it trying it every day. I’ll just do it in my olympic lifting shoes but I don’t think I’ve ever been able to hit a 90 degree pistol squat even with healthy knees haha.

3

day 3

Biofeedback:

stood with heel elevated on the legs of the “captains chair” so a good amount of heel elevation. Was able to hit almost 90 degrees without increase in symptoms 2x5 @303tempo

Wall sits
6 sets @ 45 seconds with 45lb Db (280lbs total including bw)

split squat isometric
6 sets @ bw (235)

I seem to have a tough time with the second leg reaching 45s after going for a full 45 with the first leg. would get 45/30-35 or so. I alternated the starting leg after each 2 minute rest period to counter this.

Did some shoulder and tricep pump work for upper body afterwards.
laterals 3x10x40lbs
upright rows 3x8x135
tricep rope and single tricep pushdowns 3 sets each

Right knee feels slightly aggravated after this session I will see if symptoms persist beyond 24 hours.
Left knee feels good

4

At phase 2 now

was pretty sick for about 5 days intra set recovery is pretty trash right now lost some weight too.

Day 1:

biofeedback: left knee totally ok. right knee little achey at bottom position. no increaese in symptoms though

high bar 303 tempo @ 45 65 95 115 125 135 (right knee lil achy in the bottom again but better as the session went on
incline bench 205 5x5
conv deadlift 303 tempo: 45 95 115 135 185 205 - slow concentrics on deadlift are not fun. serious glute ham pump and I can sumo 395x20 but this was probably on par pain/pump wise
statoinary lunge 303 tempo - at this point BW for tempo 15s is enough for an RPE 10 for me… sad. did 3 sets
overhand rows 225 5x5
abs

knees were a bit sore afterwards but actually felt pretty good on my rest day. definitely did not increase in symptoms

day 2:

biofeedback: no issues here

high bar 303 tempo @ 45 95 115 125 135 140
CG Bench 5x10x225 prob RPE 7 did the last set with feet up for shits
conv deadlift: 45 95 135 155 185 205 - these are still tough man. so much TUT
stationary lunge - 3 sets @ bw
KB laterals w/ 1s pause at top 3x8-12x25lbs
rope ext (2 ropes on kenes then standing ) 3x10-12 each movement
curls 3 sets

solid session it just takes awhile about 2 hours with all the rest. looking forward to rep range dropping to something sub 10 to be honest especially on deadlifts

5

slacking on logging

Week 2 Day 1 :

Biofeedback: pain in the bottom position but it was constant pain over both sets did not get worse throughout the sets.

Squat 303 for 12s, x 45 95 115 125 135 145 155 - Good but was definitely getting medial knee pain for the first several sets.
Incline Bench 205 5x8
Deadlift, 303 tempo for 12s x 45 135 155 175 195 215 - This is cardio and I hate every minute of it. The tempo concentric on this lift is just awful.
split squat 303 tempoi for 12s bw, bw 10lbs/hand 20lbs/hand - at 240lbs after squat and deadlift and at this tempo bw is about an RPE 8 or so already.
Overhand barbell row 5x8x225
barbell curl 100lbs 3x6
pinwheel curls 15@30 15@35

These workouts are long and grueling. I am fat and out of shape. My left knee is also a bit painful post workout looks like I’ll likely be doing isometrics tomorrow. I know rehab is not linear so I’m not really worried as long as things keep progressing over the course of the next 14 weeks

6

Knees definitely aggravated after last session. My theories: maybe a few too many reps AtG. Will work harder at stopping at parallel. Otherwise I’ll squat to a box slightly above parallel or just above where symptoms occur for a week or two and gradually lower the box to parallel or just below.

Today is going to be isometrics wall sits + isometric lunges. not even going to do the biofeedback test prior to the session I already know what the results will be haha.

Unsure If I’ll deadlift on top of the isometrics though. The conventional deadlift never bugs my knees. Also the 303 tempo thrashes my lats/glutes/abs/hams

7

Phase 2 week 2 (12s)

The isometric work the other day definitely helped. Right knee a little tweaky on some reps but otherwise fine.

Day 3
Squats 303 tempo. 45, 95, 115, 135 155 175
seated OHP, 5x10x155
Deadlifts, 135 155 185 205 215 225 - TEMPO DEADLIFTS ARE THE BANE OF MY EXISTENCE
Split squats BW, BW, 20lbs/hand 30lbs/hand (couldnt get 12 at tempo), BW
pullups 11, 10, 10 @ BW (235ish)

8

Phase 2 week 3 day 1

high bar 303 tempo. 12s @ 45 95 135 155 165 185
incline bench 205 5x8
deadlifts 303 tempo 12s @135 155 185 205 235
stationary lunge 303 tempo, bwx12 bwx12, 20/handx12 30/hand x12
BB rows 235 5x8

9

Had an off week and was rushed for time I did my upper body training but missed 2 days.

Continuing on with the lower body stuff this week. I’ll finish out 2 more sessions after this one of 12s then move to 10s.

High bar tempos top set 195
incline 205 5x8 ( this shit is just NOT MOVING right now - this is a sad amount of weight for me haha)
deadlifts top set 245
stationary lunges, bw bw 20 25 30
rows 240 5x8 - messed around with some “dead rows” on a few reps as per scott stevenson where you hold the movement at the top and lockout with the hips like a deadlift. Was pretty tough but good TUT and pump.
curls.

10

Squat 303 for 12s. 45 95 135 155 185 205
deadlift. 303 for 12s @ 45 135 185 205 225 265
Stationary lunges 3xbw

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