I am restarting this blog due to popular demand.
Monday night was the first weightlifting injury I've suffered! While performing SSB box squats I managed to sprain (or strain) a knee tendon. I manage to hit a personal best, racked the weight and immediately felt a twinge in my right knee. I felt a "marble" like mass swelling up just below my knee cap. I went and grabbed some ice and began massaging it with my homemade dixie cup cryo-cup. After 10-15 minutes passed that mass subsided and my knee felt "better". It was still jacked up but I was able to continue working out. I chose exercises that didn't stress my knee that bad. The workout is below.
Also, I recently decided to do a hybrid westside and crossfit training routine that I am calling West-Fit. My rational behind this is to improve my cardio for Jiu Jitsu tournaments I plan on competing in as well as aid in fat loss due to the Higher intensity nature of crossfit exercises. My plan is to perform a max effort lift followed by the crossfit plan (slightly modified).
Here's my Monday workout.
ME Squat - SSB Box Squat with light bands (approx 75lbs tension at top, bar weighs 70lbs, essentially 100 pounds more than the bar weight at the top)....all weight is shown as bar weight.
Warmup - 135x10, 185x5, 225x3
Put loose Champion squat suit on
275x3
315x1
340x1
380x1 *PR* This is 480-500lbs at the top. This is where I injured my knee.
Super set of 10-9-8-7-6-5-4-3-2-1 reps of
Light band assisted pullups
53lb kb swings
pushups
With it now being Wednesday, my knee is feeling better. Definitely far from being healed but it is not as severe as I thought it could have been (torn ligaments or something). It'll probably be 6 weeks before it's 100%, but we'll see. I'll just coninue icing.
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