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.
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.
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).
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
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
Just wanted to say I dig your username and keep up the good work on your lifting.
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:
95x10@7
115x10@8
135x10@9
155x10@10
3-0-3 + Pause at the bottom step ups: BW x 10 x 3 Sets
D3:
3-0-3 Squat:
95x10@6
115x10@7
135x10@8
155x10@9
175x10@10
3-0-3 Deadlift:
95x10@7
115x10@8
135x10@9
155x10@10
3-0-3 + Pause at the bottom Step Ups: BW x 10 x 3 Sets