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The Rehab Report
Injury: partially torn right plantar fascia.
Date: 8/1/2020
Treatment: Crutches, CAM boot, RICE, Stretching, Transition to normal shoe when able. Call back in two weeks.
The doctor did not order an X-Ray, MRI, suspect bone damage, nor a complete tear. We cannot be sure of the severity of the tear, but things could have been worse. He said it should heal without surgery.
1st workout: 8/10/2020
Squat 205
Press 95
Dead 225
Terrible DOMS. Resumed with a much more conservative approach. These are hard lessons.
8/17/2020
Squat 135x5x3
Press 95x5x3
Dead 185x5x1
**Click the date in each post (starting 8/24/2020) for link to the video journal on youtube**
Last edited by Jason Cross; 08-29-2020 at 12:50 AM.
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8/19/2020
Squat 145x5x3
Bench 155x5x3
Dead 205x5x1
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8/21/2020
Squat 155x5x3
Press 100x5x3
Dead 225x5x1
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8/24/2020
Squat 165x5x3
Bench 165x5x3
Dead 235x5x1
Playlist of each final work sets will now be linked to the date in each post.
Working to get rid of forward knee travel in the bottom position I have started using the wooden block like suggested in the book.
Last edited by Jason Cross; 08-29-2020 at 12:52 AM.
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8/26/2020
Squat 175x5x3
Press 105x5x3
Dead 245x5x1
Last edited by Jason Cross; 08-27-2020 at 02:36 PM.
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8/28/2020
Squat 185x5x3
Bench 175x5x3
Dead 255x5x1
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8/31/2020
Squat 195x5x3
Press 110x5x3
Dead 265x5x1
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9/2/2020
Squat 205x5x3
Bench 185x5x3
Dead 275x5x1
Its been just over one month since the event of the injury. At about three weeks post injury, the cam boot was not used anymore.
Today I worked on cutting the squats off a bit sooner since it looked like I was going lower than necessary. The wooden block has really been helpful to work on the knee position. The forward movement in the bottom position seems to have been eliminated.
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9/4/2020
Squat 215x5x3
Press 115x5x3
Dead 285x5x1
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9/8/2020
Squat 225x5x3
Bench 190x5,5,4,4 Failed on 5th rep, Attempted another set, again only 4.
PC 135.2x3x5
Last edited by Jason Cross; 09-12-2020 at 09:19 PM.
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