BBS, PL, PT, Prehab

9/11 Afternoon

back box squat, 6 x 5
95#, 95#, 115#, 135#, 135#, 135#

deadhang pull ups
10, 9,...1
9, 8,...1
(100 total)

physical therapy on my own

• lateral band walks, low
• lateral band walks, high
• monster walks
• standing external rotation
• single-leg bridge w/hamstring curl on stability ball
• single-leg dips
• wall pushes
• Romanian deadlift, single-leg
• foam roll ITB, quads
• straight leg raises
• 4 different clamshell exercises
• lateral raises
• stretching

practice pistol squats

foot strengthening

ice knee, foot, shoulder

Notes

• Body: Feel decent today.  No knee issue despite 6.5 miles running yesterday, which is good.  PF still a little bothersome, still a swollen node near my heel.  Some minor front deltoid irritation in right arm during pull ups, so I'm still having issues there.  Haven't been doing push ups for fear of hurting that more.
• Workout: Pretty decent.  Squats seem to be getting better for my knee.  Pistols bothered it.  Pull ups feel decent.