Adarq.org

holy shit.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee during squats, fml
MENTAL STATE: tired, very low motivation, had to drag myself to the gym

- warm up
getting back into jumping rope.

- DB jump squat 15s x 5,5

- squat x 0
right knee tweaked when i had 95 on the bar. worsens when i actively push knees out/externally rotate, and the tweak is only at the very bottom of the ROM. could not do an assisted pistol without tweaking. no sense pushing this AT ALL.

- BB RDL 205 x 8,8,8

- stretch

very frustrating workout. did not sleep well/enough last night, stressful and exasperating day at work, got home and dicked around online and had to tear myself away from the computer. better luck tomorrow.

wait...what track markings? you were running on a track?

27.5 is really big. how much do you weigh?

any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.

rest is most important. start with that. ice isn't going to hurt, either. strap a bag of ice or some frozen peas or something on for 10 minutes at a time with 20-30 minutes breaks after. and mostly stay off it. reevaluate in a few days.

It looks good man. The only possible worry is how your body will cope with four ME jump workouts/week with the various issues (knee, back, shoulder). Maybe build up to four rather than four straight up?

yeah this is probably wise. the morning workouts are aspirational, anyway, i am guaranteed to miss some of them due to work or not sleeping well or something. and if i get there and don't feel right to jump, then i'll just stick to layups and general moving around. need more time doing "athletic" stuff at submax intensity. like i was saying to stuckintheaiir recently on PM: movement efficiency is really important. mine is only okay right now, could be a lot better. tennis helps, too, i really believe. i'll keep playing periodically with my dad.

<a href="http://www.youtube.com/watch?v=0xhSaegdRKQ" target="_blank">http://www.youtube.com/watch?v=0xhSaegdRKQ</a>