Testing My knee, First squats in 4 months

[DrBones]

Well...
All week I have been hitting the pool, as I have been taking the week off for the love of my joints and tendons.

Anyways.. Today I went to the local pool, and thought I'd do a little work on my external rotation as well as maybe see how my knees felt.

Polish Hammer suggested I hit up a little box squat action.. I was kind of against it because it will really hammer my glutes.. and that is where the beginning of my knee problem originates (tight through glute insert, It Band and hammys)

Anyways.. I tossed a box so i was going below a parrallel... actually they were those stupid stepper things stacked.. lol.. but you gotta do what you gotta do...

I warmed up with the bar... felt fine
Did a set of like 12 with 135
then did 2 sets of 8 or 9 with 185.

Still EXTREMELY light... felt light too... but I need to be cautious..
I can feel my glute tightening up already.. but have been doing lots of stretches to prevent it from bothering me...

I'm desperately hoping this is my invitation back to being able to do legs and make my WHOLE BODY GROW!

Finished the day off with 9 laps of the pool <-- NEW PR... lol

Thanks for listening to my rant

Ryan

 

[Zander1983]

A very important step.

Were the box squats done with a wide stance, sitting back, perpendicular shins etc...?

 

[Lord_Suston]

gotta stretch those glutes and hamstrings

 

[DrBones]

My feet were about 2 inches from each side of the rack.. damn right they were ride

Wasnt paying to much attention to my shins, but i never have really been a "lean forward" squatter..

Want me to break out my old video from last year

Heres me 2 days before xmas last year with a close stance doing 225...
I was doing about 265 like that... then the knee problems started in feb.. right knee first... rehab for 2 months.. then left knee in may.. and have been rehabbing since...

I know polish hammer will remember this video.. lol... I want to be able to double that weight without problems... I know Polish Hammer will remember this video from back in the day!

PLEASE SAVE AS!
http://www.medialunchbox.com/ryans/gym/squat1.mov

 

[bigstve12]

what exactly is wrong with your knee?

 

[BigWh1tey]

Your knees look like they are in front of your toes in that video , that is the type of squat that shears your knee joint.

 

[PolishHammer1977]

I do remember this video man!!!

I recommend that you start posting all your squat vids here. Some solid eyes here man.

 

[DrBones]

Thats a really old squat video.... LOL

My knee problem is...
Over the last year I did minimal stretching... This including me doing rediculous amounts of squats, front squats, hack squats, deadlifts and SLDL, etc....

Anyways... short story..
My glute insert got extremely tight, which led to both my IT Band and my hamstrings getting extremely tight. This led to completely fuckin up the tracking in my left knee to the point of not being able to bend it and definitely not using it for even such little things as lifting me up a stair...

I have no general mobility problems now.. and have been stretching a ton but am still a little tight..
I've been stretching my leg all day after just those handful of sets of squats yesterday...

I may video tape my squats again.. If i can find a spot with good lighting...

Just prior to me hurting my knee the last time I had REALLY figured out how to sit into the squat.. something that took me a while to understand..

So now I'm squatting legs very wide and sitting back... I'm gunna keep the weight light for a few weeks and slowly roll back into going a little heaviier... I'd like to get my legs back to where they were in may...

And then as strong as they were back in Feb when I had my first injury...

Stretching is the new name of the game!

 

[coolcolj]

nothing wrong with knees going forward at all.

If that were the case just about every sport where there is running and jumping involved, you would have everyone injured, where there are forces (up 10x BW) acting that are far greater than any squat you will do

 

[longarms]

Bones, way to go.
When I finally decided to squat after knee surgery, I started with literally nothing. Give it time, you'll be back!!