re: Daily Strength Check-In

Week 2: Friday, GSLP for fat loss

Benchpress: 75lb - 2x5, 1x12
Front squat: 95lb - 3x5

I think I can go up a full 10 pounds on bench next time I do it. It felt closer to the right weight, but I thought it still felt a little too easy. 12 reps on 3rd set.

Squat is easily my most difficult exercise. I think something clicked with my form today in set 2 though, felt much more stable through the end of the workout. Really worked on pushing my elbows forward under the bar after watching a recording of my first set where I was letting the bar come well in front of my toes coming up. It was ugly as shite. I think I'll do another week at 95 before pushing to 100. I'm terrified of squatting without a rack and no safety bars while home alone. I k ow these aren't heavy weights, but apparently I'm weak as shite.

Tues
Hang Cleans 175-3x1
Bench 5/3/1-225/255/285
Bench 5x10-180
Kroc Rows 5x10-100
Curls 5x10
Superset: ab wheel 5x10
10 med ball slams, 10 burpees AMRAP x 10 mins

Wed
Power Cleans 175-3x1
Squats 205-3x5
Front Squats 150-5x10
Pause Squats 150-3x5
Strap layouts 3x10
Reverse hypers 3x10
10 med ball slams, 10 KB swings AMRAP x 10 mins

Friday
Split jerk 3x1-175
OHP 5/3/1-135/155/170
OHP 5x10-125
Hammer pull downs 5x10
Curls 3x10

Saturday
Deads 3x5-205
Block pulls 5x10-195
Hip Thrusts 5x10-155
Ab wheel roll out 3x10
Reverse hypers 3x10
10 med ball slams, 10 box jumps AMRAP x 10 mins

Haven’t been online much. This is my whole week. Feeling strong and confident. Lots of work to do.

So I'm pretty sure I've at least partially torn my meniscus. What are some exercises that could substitute barbell squats to work those muscle groups while I figure this out?

All I have access to is a bench, barbell and weights, and dumbbells. I could pick up kettlebells if necessary, but I can't buy any machines or gym membership.

Not sure how it happened. I noticed a different pain after my last squat session. Pain isn't severe, but concerning. Its indicative of minescus, and McMurry test seemed sure.

Heavy box squats with the SSB. Worked 5's up to 290, which I've never done before, in 3 giant sets with reverse hyper, copenhagens and nordic curls.

3 more giant sets of reverse lunges, RDL's from the floor (I was happy I was able to use 315 pain free) and sissy squats.

Some calves, midback work and tabata air bike to finish.

Deload week. Did my normal 531-BBB bench day, but light as frick. Kind if enjoyed it.

Did you say gainz? GAINZ!!!

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I’d go see a doctor whenever you can then. Ligament issues going untreated are nothing to play with.

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Doc did stability tests and said there is definately a partial tear, but not a full tear. Gave me diclofenac and referred me to a sports physician for further analysis after a few days of keeping it wrapped up. Said to stay away from squats until this is cleared.

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I'm sorry man, do you know how you tore it?

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I would imagine it had micro tears from years of marching in DCI. There's a lot of abuse there. I played Tuba (contra horn). Sounds nerdy, but that's a ridiculous amount of repitetive, weighted load for years.

I started lifting just in the new year and I know my form was horrible on a few reps. Mobility and balance issues. I came extremely far forward on a few reps and I assume that trying to keep my knees turned out and coming that far forward tore shite up in there. It's frustrating because I'm in my mid 30's and for the first time trying to make a difference in my life. I lost a lot of weight last year and am breaking out of obesity and was excited about starting to build strength, make something of myself, and now this. Struggling to not get too discouraged.

Sorry to hear that. On the bright side, it is easier to deal with partials as opposed to a full tear. The recovery should t be nearly as bad.