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    11/25 More experimental rehab squatting... seems...

    11/25
    More experimental rehab squatting... seems elevating heels helps. e.g.:
    High bar (looking down + initiate hips): 45x10, 95x10, 135x10, 185x8
    Front rack hold: 405, 495, 545, 565, 585,...
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    I've been trying to squat (light/rehab) about...

    I've been trying to squat (light/rehab) about every other day. Overall:

    - strength is still mysteriously extremely low, like 80% of my recent max or even less

    - knee is like 90%, I think I...
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    Few things... Think I figured out my knee is...

    Few things...

    Think I figured out my knee is some kind of tightness/trigger point around the medial quad. Was able to squat today without pain by rolling it hard.

    Also from the low bar work my...
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    11/13 Tempo LB 5th hole down - 405x3, 425x3,...

    11/13
    Tempo LB 5th hole down
    - 405x3, 425x3, 455x3
    GM 3rd hole down
    - 135x5, 225x3, 315x3, 405x5
    Barbell step up @ 27cm
    - 45x10, 135x10, 225x10,10,12, 245x15
    Ad-hoc cable hamstring curls:
    ...
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    Time to get serious about this knee thing....

    Time to get serious about this knee thing. Loading partials. Aiming for increased ROM over time, first, but once I establish a range for the day I'm pushing for weight. I'd like 9+ total reps over...
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    Surprisingly legs are still completely shot. Knee...

    Surprisingly legs are still completely shot. Knee is still pretty bothered too. Even first rep of 405 (which is around 70% intensity) was a grinder.

    I've still been cleaning up my front squat...
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    11/03 A bunch of front squat and heavy rack...

    11/03
    A bunch of front squat and heavy rack holds, mostly trying stuff out. Legs were shot. I tried high bar and even a 70% single was grindy.
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    10/31/2022 Front squat: 405x1, 435x1, 455x1...

    10/31/2022
    Front squat: 405x1, 435x1, 455x1 (0.32m/s)
    Front rack hold: 455x20s, 475x20s, 495x20s, 545x10s,12s,9s

    It looks like back in the day I was doing 3x30s with 585-595 and I PR'd with...
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    I think my back/shoulder is okay, so Monday front...

    I think my back/shoulder is okay, so Monday front squats just depend on how my knee feels. If it's bad maybe I can play around with rack stuff, or just do the seated hold again to be safe.

    10/29...
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    Technically things are kinda messy lately, but I...

    Technically things are kinda messy lately, but I feel fairly optimistic.

    I had an idea to compare my recent front squat speeds to high bar, and I found when I was doing the speeds I'm hitting on...
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    10/26 Beltless low bar (5-5-3 tempo): 225 for...

    10/26
    Beltless low bar (5-5-3 tempo): 225 for 3x5



    Thank you! Wouldn't be training for me without some kind of injury to work around, so I feel a comfy kinda despair :D.
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    Honestly sounds great. Was a bit worried you got...

    Honestly sounds great. Was a bit worried you got discouraged or something. Should've known better, haha!

    Looking forward to the update. Things have been looking really good leading up.
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    I've been looking for ways to train my upper back...

    I've been looking for ways to train my upper back in a FS context without bothering my shoulder/whatever (I'm not 100% sure which muscle I bothered, might have been something like the supraspinatus...
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    Tried to do weighted pull ups and the same front...

    Tried to do weighted pull ups and the same front squat pain came up. Looks like I have some minor lat injury. Will take a bit of time off and decide how to handle it with fresh eyes.
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    I think my rack cues ended up decent but the...

    I think my rack cues ended up decent but the fatigue was too high as I kinda expected, especially upper back/shoulder stuff. Elbows started dropping ~405ish which is early. I'm getting some kind of...
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    Hope you're doing well, especially if you've got...

    Hope you're doing well, especially if you've got IPL Championship coming up still.
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    I've been practicing more with just the bar and I...

    I've been practicing more with just the bar and I think I've refined the rack position quite a bit more, but I haven't tried loading it, so that's the true test. Sometimes stuff feels good with the...
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    To be honest I think I'll strip down training...

    To be honest I think I'll strip down training even more for a little while.

    I'm super tilted with this front squat inconsistency and burning out mentally trying stuff out every time I pass the...
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    10/19 Front squat: 405x1, 435x1, 455x1 (0.44m/s)...

    10/19
    Front squat: 405x1, 435x1, 455x1 (0.44m/s)
    ... few hours break ...
    Front squat: 405x1, 445x1 (0.46m/s)

    So there's a lot going on here with my front squat. The actual squat speed feels...
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    10/17 Beltless low bar (5-5-5 tempo): 135 for...

    10/17
    Beltless low bar (5-5-5 tempo): 135 for 3x5
    Overhead press: 225x2,2, 230x2



    Will do some stripped down training for a bit until I feel good again, but still some decent work in there.
    ...
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