Ethos | The best things pt1 | Back and knees

Last weeks workout set me back months of progress. My back feels like crap. I feel vulnerable. Ive been lying to myself on how good my knees feel. Not because they feel bad day to day, but because when i try to do anything but exist or lift they feel junky (see: lift).

Here is why this is the best thing ever.

1. Ive been ignoring my back rehab in lieu of doing suitcase carries.

And bubbee, there is nothing wrong with suitcase carries. But this is only 1/3 of the plan i started a year ago. In "the gift of injury" there is no clause that states maybe haphazardly do the big 3 for 2 months and then your back gets fixed. Thats weak af man. No, the instructions are 2x a day big 3 and multiple daily walks.

2. Light lower back volume is still lower back volume. 

When working ive been doing little sets of single leg rdls. I thought this was free volume, but my back is still in there moving and not stabilizing. 

Last saturday i woke up and jumped into swings with a kettlebell ive never used and AHH WUH HAPPENED. Bro.

There is no problem with lifting daily, but leave the lower back alone when it needs some time. I have a feeling that sled drags are gonna be great here..

3. I discovered a new way to do bulgarian split squats

Squats, ive been ignoring you. Ive been ignoring you because my left knee gets tight even with bodyweight squats. But dude, we need blood in there to heal and blood aint going there if we dont try. Heres the play.

Bodyweight bulgarian split squats + bfr straps.

Bss have always felt off to me. Sometimes theyre great and other times they are part of the problem. Yesterday i found that they go from shit to great by placing my rear leg toe on the chair instead of placing the rear foot on the chair.

Differences

Rear leg is involved more in the lift

Hip mobility is a big limiting factor here

Hips get stretched

Easy to keep the knee tracked