Reply To: 2022 Training Log

#10964
Fraser_9to5
Keymaster

REHAB – MCL Strain (?)

22 Jan

Bird Dogs – 2 x 10
Lawnmowers – 3 x 10 x 6kg
Front Squats – 10 x 20kg, 10 x 30kg, 10 x 35kg
Walk – 1.2 miles in 19:45

The intermediate recovery stage suggests walking a set distance faster each time until you are able to do a full jog. The other milestone I need to pass is 50% of my 1RM in the squat, which would be 50kg.

23 Jan

Walk – 1.2 miles in 18:00
Front Squats – 10 x 35kg, 10 x 40kg, 10 x 45kg

25 Jan

Rowing Machine – 500m in 2:16
Front Squats – 5 x 52.5kg, 5 x 57.5kg, 5 x 65kg, 5 x 75kg
Stiff Leg Deadlift – 5 x 10 x 40kg

This isn’t far off my usual session and I’m quite pleased that squats is one of the first things I’ve regained the ability to do.

27 Jan

Jog – 1.2 miles in 13:30
Bird Dogs – 2 x 10
Stiff Leg Deadlifts – 5 x 47.5kg, 5 x 55kg, 8 x 62.5kg
Front Squats – 5 x 10 x 60kg

30 Jan

Run – 1 mile in 6:59, 0.5 miles in 3:25, 2 x 400m (1:42, 1:20)

I set out at 8 minute pace but realised I could push it and go for 7 minutes. That tired me out and I wasn’t able to repeat the feat, so I took 3 min breaks every lap or two. That’s my intermediate recovery completed, my knee isn’t near 100% but I can start some gentle plyometrics next week.