I'm figuring out a strategy for squatting after this initial break-in period. My big issue is being comfortable under the bar. So I am going to keep the weights relatively light and do more sets and reps. I might move towards just frequent squatting with light weights to redevelop the shoulder positions...but I'm debating the pros and cons with myself.
Warm up: I tried some shoulder and scapula mobilization stuff today to prepare my shoulders. Felt pretty good. I'll have to tape this at some point if it keeps working. Then I went into some ankle and hip mobility warm up stuff.
WU: 135x10, 135x15, 135x20
Wave 1: 225x8, 275x5, 335x3
Wave 2: 245x8, 295x5, 355x3
Wave 3: I was really going to do 3, but decided that doubling my volume from last session was good enough.
-heavy sets felt much better than last time leading me to think about multiple sessions weekly. Still felt weak though.
Knee Prehab: I'm determined to keep my knees healthy. This is what I did today in a circuit:
Band GM: 30, 30, 30
Band TKE: 30, 30, 30
Band 1 Leg Curl: 20/20, 12/12
My hamstrings are super deconditioned for leg curl movements and I almost cramped.
Overall, I'm happy to be squatting, but the road ahead for this lift is going to be a long and rocky towards a return to PR territory. The big issue is going to be throttling this back to let the connective tissue come up and to let the joints adapt.