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interesting RL plant in your second jump in the video. From the angle of the camera, it looks like you planted right, but with the right foot in front of the left foot, which i cannot imagine doing. My plant leg is always behind the toe-off foot. nice vid man.

hope the knee gets better I tried going back to see what happened to it but I couldn't see it. I started taking cod liver oil and my knees noticeably feel better everyday. I usd to have to foam roll rigorously before because my knees would hurt from standing up all day and walking around during my shift, but I'm not experiencing that anymore at all. Highly recommended regardless. I'm a weston a price foundation bot lol.

Thanks for the read man, yeah I plant fairly evenly rather than one foot leading the other, probably should experiment more with putting one foot forward like you do. I might get some cod liver oil, it's fairly cheap and worth a shot. I was just reading stuff on the Weston A. Price site yesterday, weird.

I got some glycine to try for my knees as it's dirt cheap as well, theoretically it could help push the glycine concentration in my body to excess and ensure it's not a limiting factor in collagen synthesis. Collagen is actually 33% glycine residues which is way out of proportion given there are 20 amino acids used by humans, and I noticed that the WPI I take is very low on glycine. I'm always slightly skeptical about this stuff but again it's worth a try.

Gym:

TKEs on leg extension: 4x10-12@light weight (5 or 7 kgs)

GHRs: 1x10@BW, 1x10@15kgs, 2x8@32kg

Dips: 3x10@BW

Squat: 1x10@BW, 1x6@bar, 2x6@50kgs

Unilat calf raise: 3x20-30@16kg KB

Today was just an experiment to see if anything is bothering my knees. Nothing really gave me any trouble, so I'm gonna just build the weight up on squats over two more sessions this week, with no running, jumps, and no basketball tonight. Hard to sit out when I feel I could play no problems but I'm being super-cautious. I'd rather just let this heal up over 3-4 weeks than continue to push on and possibly lose longer if it got to the point where it started hurting all the time and not just when going for max effort jumps.

How do you do your TKEs at the leg extension?

I do them with the feet a bit external rotated and I put the fingers of my palm on the VMO and push into it slightly to increase the awareness of that muscle - usually gives better contractions. I also think "hyperextend" when I get at the top and that really squeezes the VMO.

Yeah I try and hyperextend at the top and squeeze the VMO hard, keep the toes pointed up as well.

I always jump having to worry about my right knee pain when jumping off two feet. No wonder I suck off two feet.

Gym:

Foam roll/stretch

TKEs (with band this time, pretty thick): 3x25/leg

Leg curl: 2x8-10@25kgs, 2x8-10@45kgs

Squat (ATG) 1x6@40kgs, 1x6@80kgs, 1x6@110kgs, 1x6@40kgs (really easy, no knee troubles)

Unilat DB Calf raises: 1x15/leg@25kgs, 1x15/leg@30kgs, 1x15/leg@32.5kgs, 1x15/leg@15kgs

Ab pulldown: 2x8-10@50kgs, 2x8@70kgs

Do this one more time this week and then start new plan for 4 weeks:

MON: Squat 3x3, calf raise variation, GHR
TUES: rest --> basketball later (try to take it easy, my team is good enough without me playing 100%)
WED: Squat (work up to 1x6), Cleans (lighter, volume), KB swings
THURS: rest
FRI: Track - Sprints, depth drops (relatively low box to start), Gym - Squat (4x8-10), UB stuff + core
SAT: rest
SUN: Cleans (heavier), RDL (work up to 1x6 heavy), BSS

The only thing I'm thinking about is which squat session is best to throw in an MEBM set (20 rep, heavy weight).. they might be too intense for the volume session...

i don't mean to be ruffling any feathers here, but you could just, you know, not do a MEBM set.

Consider my feathers ruffled bro .
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Nah but seriously you're probably right. I think I'll just do it when I feel I'm up to it, or just leave it until I start jumping again.

Did you do kneeling or standing ab wheel rollouts?

By the way, that squat weight was a joke for you.

Gym:

KB swings: 1x6@8kgs, 2x6@12kgs, 2x8@20kgs

Power clean: 1x5@50kgs, 2x3@60kgs, 1x3@70kgs

Squat: warmup, 1x6@60kgs, 1x6@110kgs, 1x6@120kgs

BW: 83.3 (after lunch so probably not much difference from last time)

Edit: this was wearing different shoes, approx 0.7 kilos