Hello, 7 weeks ago I was told by a physician’s assistant that I tore or sprained my lcl. I tried to resume squatting yesterday and my knee caved in on my last set of squats. I want to run the hypertrophy 2 template, if I was going to avoid squat movements for a period of time what would you recommend I replace the squat exercises with in meantime?
How much did you try to squat?
First set was 140 lbs for 8
Second set was 145 lbs for 8
Third set was 150lbs and on the 6th rep my knee lost stability
Knee felt stable in the previous sets, and the previous reps on the last set.
You squatted 150 lbs on your first session back after 7 weeks off?
I’m not sure you need more time completely off / away from squatting, or any particular movement substitution, but rather to start a lot more conservatively. Even if your first session is 45-65 lbs.
If you really don’t want to squat, you could do any sort of similar leg movement - leg press, leg extension/curl, body weight squat, lunge, box step up, anything.
Yeah, I guess I should have been more conservative. Thank you for your feedback!