2018-06-28 training log

I continue to experiment with things to improve my knees.

All my PT work is to be around strengtening the VMO and glute min. Something like hack squats would be awesome, but my gym doesn’t have a hack squat machine. I thought about barbell hacks, but that requires rather a low start position, which is part of my problem right now. I could start off boxes, but then that would be a hard limit on ROM. BUT the gym does have a belt squat setup on a rack, so why not give that a try.

I’ve never used a belt squat before, so I spent a little time just playing around to get the feel for things. Again, with the desire to target the VMO I did:

  • narrow stance (about shoulder-width)
  • toes pointed forward
  • lift the toes, to really emphasize pushing through the heels
  • and sit back

I sat back into the belt letting it hold me up, and doing so put my feet very far forward of my body — so I wasn’t squatting over them but behind them. And so, this is similar to a hack squat position and movement.

I started very light to help me figure things out. Certainly the sets I did were not a bunch of work, but I got the feel for it. I think it could be quite useful to me, and I’m going to continue with it.

For sure, my knees are starting to feel better. It’s not 100% – like right now as I sit and type this, there’s some ache in my left knee. But I expect that having just worked the heck out of things. But I am waking up in the morning now with no stiffness, no nothing. I can get right out of bed and squat down with little trouble. This is progress!

So I’ll keep working on the prescribed PT work, and continue working to find assistance lifts to help me out. Onwards.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Deadlift
    • 175 x 5
    • 225 x 5
    • 260 x 3
    • 305 x 5
    • 350 x 5
    • 390 x 5
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked, but 15 reps each set.
  • Belt Squats
    • 25 x 12
    • 50 x 12
    • 75 x 12
    • 100 x 12
  • Upright rows
    • 105 x 12
    • 105 x 12
    • 105 x 12
    • 105 x 10
  • Seated Leg Curls
    • 120 x 12
    • 120 x 10
    • 120 x 9
  • Stair Calves
    • 70 x 15
    • 70 x 15
    • 70 x 11

Rode the bike for 12 minutes.

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