Probably just something that got inflammed and irritated. Try to figure out what set it off in the first place. Hope it’s nothing. Good luck!
1 Like
I might try squatting very light today. I haven’t felt any symptoms In my knee in the past 2 days
1 Like
First lower body session since knee injury went pretty well
Squat: 185lbs x3x10
I felt nothing out of the ordinary at all
Deadlift: 235lbs x3x8
I felt nothing during this, I felt a bit of something in my knee when reracking the weights.
A minute later, Bodyweight squats aren’t painful, but I can feel a little bit of something. Same thing about 2 hours later. Not painful, but it feels a bit off in my knee
Good upper body day today
Slingshot bench:
195lbsx3x8
235lbs x3
My bench PR is 231lbs so this was fun. I wonder if I should do a bit of convo benching on this day.
Superset 3 rounds
Overhead press: 100lbs x8
Chin-up: bodyweight x10 reps
Superset 3 rounds
Incline dumbbell bench press: 40lbs x8
Standing single arm Dumbbell row: 40lbs x8
This was very easy
Other accessories
Good workout today.
Superset 3 rounds:
Paused bench press: 165lbs x8
Barbell row: 135lbs x3x8
This benching wasn’t very hard which is great
Overhead press:
115lbs x5 (PR)
105lbs x2x5
Accessories.
Emom 10 minutes assault bike:
20 seconds moving faster, definitely not a sprint like I usually do on the assault bike. I went slower because I wasn’t sure how my knee would feel. I had absolutely no pain or discomfort from this.
I went to the doctor yesterday, she said I may have sprained something and that it’s probably fine. I’m probably not going to go to physio for it
1 Like
I’m very happy with today’s workout
Deadlift:
315lbs x3x5
I’m trying out a less rushed setup. I imagine it will make my form more consistent. I actually felt like I was able to get tighter like this which is great. Speed of the floor was a bit slow, but that’s to be expected I guess.
Squat:
185lbsx8
205lbs x2x8
Very easy. No pain or discomfort at all in my knee. I’m extremely happy about this.
Deficit deadlift: 225lbs x3x5
Barbell row:
155lbs x8
165lbs x2x8
Fat grip deadlift: 135lbs x3x5
Hopefully I can get back into squatting normally soon so I don’t lose strength or size
2 Likes
Good workout today.
Slingshot bench: 200lbs x3x8
All around RPE 8
Superset:
Close grip bench: 135lbs x3x8
Barbell row: 135lbs x3x10
Superset:
Incline dumbbell bench press: 45lbs, 55lbs, 65lbs x12
Standing single arm dumbbell row: 45lbs x3x10
I think 65lbs x12 is probably a PR
Other accessories
Emom 5 minutes:
50lbs Medicine ball over shoulder: 10, 10, 12, 14, 16 reps
I feel great about today’s squat workout.
Squat:
315lbs x3 around RPE 8
245lbs x3x8
I could’ve gone a lot heavier on the 245lbs sets. I had No pain of discomfort from squatting at all. I think my knee could be fully recovered.
Tempo squat: 185lbs x3x5
Trap bar deadlift: 325lbs x3x5
Fat grip Lat pulldown: 120lbs x3x10
I think I might start the tsa 9 week intermediate program in about 2 weeks. I just need to make sure my squat and deadlift are back up to something respectable first.
I am so, so happy with today’s workout. I don’t know how I managed this
Bench press:
225lbs x3, 5lbs PR, but this was definitely easier. RPE 8.5ish
235lbs x1 4lbs all time PR RPE 9ish
185lbs x2x6
175lbs x6
165lbs x6
Paused all reps. The 231lbs PR that I beat today was set at my meet, after peaking. I’m not even close to peaked, I haven’t done sets under 6 reps for over a month. Hopefully I’ll get over 250lbs with a peak.
Barbell row: 145lbs x3x8
Very explosive and easy
Other Accessories
I know this doesn’t mean much, but I had the 8th best IPF points in the province of any subjunior (under 18) from my comp I did when I was still 16, and 6th on squat IPF points. I’m very very happy with that
Sometimes I think I’m not actually very strong, but this reminds me that I’ve actually accomplished a bit of something.
Also, I remember clearly when I was 14 reading that year’s list and googling everyone on it and thinking it would be so cool to be on it one day
1 Like
I found a gym near where I’m staying on vacation. I was on a plane for 5 hours yesterday.
I decided to use this week I’m on vacation as a kind of preparation for the tsa 9 week intermediate program. I’m doing all the workouts from the first week, just slightly lighter. I didn’t bring any supportive equipment or my belt.
Squat: 290lbs x4x5
Honestly harder than I hoped, but I can’t expect much because I haven’t gone remotely heavy in a while because of my knee, and I didn’t eat very well yesterday.
Bench: 160lbs x3x7
Not very difficult, paused all reps.
Chest supported row hammer strength machine: 80lbs per side x3x6
This machine felt awesome, I wish my gym at hone had something like it. For chest supported rows at home I’m basically gonna need to set up dumbbell seal rows.
Close grip bench: 145lbs x3x6
Face pulls and bicep curls
Deadlift:
365lbs x2
305lbs x3x4
The collars on the barbell I was using didn’t swivel very much which made this feel kind of weird
Bench press: 170lbs x4x5
All paused no higher than RPE 7
Barbell row: 165lbs x3x6
Face pull and bicep curls
Not the best workout today. My lower back tightened up pretty bad when I was warming up for squats
Squat:
365lbs x1
270lbs x3x7
Seated ohp:
85lbs x2x8
Leg curls, bicep curls, face pulls
Finished today’s workout in about an hour. Definitely way faster than any workout I’ve had in a long time. Bodybuilding type accessories are being cut out
Bench press: 175lbs x3x4
Not as easy as I hoped, but I paused all reps longer than I’d need to in comp and I’m still happy about this.
Pause deadlift: 275lbs x2x3
Barbell row: 170lbs x4x5
Close grip bench:
185lbs x3
175lbs x3
Curls and face pulls
Did some bro stuff yesterday
Some back machines, rear delts, and arms, nothing particularly taxing
Good workout today, week 1 day 1 of TSA 9 week intermediate program v1
Bench: 165lbs x3x7
Very easy, paused all reps. Last set RPE 6
Squat: 295lbs x4x5
Moved very well. Last set RPE 7
Bird-Dog Row: 45lbs x3x10
Close Grip Bench:
145lbs x6
155lbs x3x6
Face pulls and curls
Great workout today. Week 1 day 2 of tsa 9 week intermediate program v1
Deadlift: 320lbs x3x4
Last set RPE: 7
The first set was a bit harder, but I got more hyped for the next 2 sets and tn eh felt great.
Bench press: 175lbs x4x5
Last set RPE: 7
Paused all reps
Barbell row: 165lbs x3x6
Curls and face pulls
The reason I’m doing curls and face pulls at the end of almost every workout is to keep my shoulders and elbows healthy. I’m not entirely sure if facepulls help prevent shoulder pain or if hammer/reverse grip curls help prevent elbow pain. It seems unlikely that they would cause any harm, so I might as well do them if I’m not in a rush. I also think I’m going to start to work on hamstring mobility a bit.
Good workout today. Week 1 day 3 of the tsa 9 week intermediate program v1
Squat: 285lbs x3x7
Last set RPE 7
These felt pretty good
Overhead press: 85lbs x2x8
Bird dog row: 45lbs x3x10
Band glute pull through: 3x10 with blue band
Great workout today. Week 1 day 4 of the tsa 9 week intermediate program.
Bench press: 180lbs x3x4
Last set RPE 7
Paused Deadlift: 280lbs x2x3
Last set RPE 6.5
Barbell row: 175lbs x4x5 RPE8
Slingshot bench: 225lbs x2x3 RPE 8.5
Superset:
Reverse curls: 25lbs x3x15
Face pulls: 40lbs x3x20
High rep band pushdown: 1 set 50-100ish reps
Pretty good workout today. Week 2 day 1 of tsa program
Squat: 320lbs x5x5
Last set RPE: 7
These didn’t move as quickly as I hoped or expected, but they weren’t actually very difficult.
Bench press: 170lbs x4x7
Last set RPE: 7.5
On the first set, I paused all of the reps, but then decided to only pause the first rep on the remaining sets. On the day when I do 5’s and the day when I do 4’s I’ll be pausing every rep, so I figure some touch and go could be helpful.
Close grip bench: 155lbs x4x6
Last set RPE: 8.5
Dumbbell seal row: 50lbs x4x6
Face pulls and curls