As Long As It Takes

...that's the answer to how long I have to do these exercises. Until I can squat all the time (and lunge, and pistol, etc) pain free. That's the frustrating thing about this--I can only really exercise half my body.

In the mean time, I'm staying away from the platform--no negative neural chunking.

Here's what I've come up with as far as training. It's a hybrid of Pavel's 5x5x5 program.

A. 5 reps
B. 10 reps
C. 15 reps
D. 20 reps
E. 25+ reps

Total: 75 working reps per day

I'll start with the following:

A. Total Body
B. Push
C. Pull
D. Lower
E. Torso/Abs

and rotate priorities each day so the A will move the E position and each movement will move up the workout.

The goal is twofold: Train with as little tension as possible and two avoid any pain or discomfort whatsoever in my knees.

Today was very easy:
A. Rack DLs from above knee (AK) 405lbs/5
B. Parallel Dips: Bodyweight/10
C. Inverted Rows: Bodyweight/15
D. 45 degree Hypers: Bodyweight/20
E. Planks: 25 reps of 2 second holds.

Done in approximately 15 minutes.

My goal is to use as much good movement as possible to re-enforce to my brain that working out is good for me. Plus, I should put on some muscle with the increased frequency and volume--that's each major muscle group getting 75 quality reps per week. It's been awhile since that happened.

Hopefully in 30 days, I'll be completely out of pain and back on the performance track with about 5 more pounds on me than I do now. Then I'll get back to the platform.

By the way, the pic posted is a Pistol w/106lbs on the hip with two labral tears, cartilage damage, osteoarthritis, and bursitis. That's what Z can do. (Just in case anyone was wondering how I got back into pain, I violated the first rule of Z which states, "Don't move into pain." So I was stupid...)