145lb, 4x5 (3 second pause, 90 second rest)
Decided that my knee feels good enough to squat again. Felt tingly and had sensations throughout the ramp, but none of the shooting pain that goes through my quads, so I figure I’m good to go. Knee felt fine during the paused squats.
265lb felt easy. 295lb felt good, a lot better than I expected given two weeks or so of no real squats, but something in my head told me to not attempt a second rep.
Doing paused work because the experience with paused deadlift felt so beneficial. I’m hoping that using very light weight and focusing exclusively on form will help me in the long run.
Going to retool how I approach the squat. I’m no longer at the point where I need to squat every other day just to feel ok with it. I think I’m finally past being neurologically inept with squatting.
Edit- Also going to move my stance out wider than I’ve been doing previously. Now it should be slightly outside my shoulder. Previously was narrower than my shoulder.
I plan on deadlifting one day, back squatting one day, front squatting one day. Work up to a heavy set of 1-3 reps, then do back-off sets of paused work for 4-5x5. I plan on doing double-paused squats once I’m 100% with my knees.
May throw in AMRAP sets of 14+ reps if I feel good that day for these as well.
Superset(30 second rest)
10 and 2 Stationary Lunge-
Alternating between bird dogs/downward dog/plank/side plank-
10x 30 second
Pull-ups feel a lot easier cause I didn’t deadlift. Went down to 4 reps so that I can focus on form.
Bird dogs are surprisingly difficult.
Mile treadmill jog/walk-
.44 speed for the jog, .25 jog/.25 walk/.25 jog/.25 walk
This felt a bit difficult on the legs for the first .25 mile.