I have been training regulary but havent had much time to post.
Knee is much better but not perfect, strength is not quite where it was prior to time of injury. My weight is down 25 lbs or so to about 170 in the morning.
090912
Squat 260x 1x15sets
High incline bench 144x3,3,3,3,3,3,2,2,1
Pendlay row 155x3x5sets
091012
15 min x115 mostly high pulls with some cleans and clean and jerk/push press
Imediately followed by bunch of callisthenics and mma class
091112
Box squats bar x 2min x 2sets
Rack deadlift with powershrug on top 337x3,3,3,3,3,3,3,1,1,1
Weighted dips 25lbs x 3x10sets
Rest time is 60 sec or less on all sets
Knee is much better but not perfect, strength is not quite where it was prior to time of injury. My weight is down 25 lbs or so to about 170 in the morning.
090912
Squat 260x 1x15sets
High incline bench 144x3,3,3,3,3,3,2,2,1
Pendlay row 155x3x5sets
091012
15 min x115 mostly high pulls with some cleans and clean and jerk/push press
Imediately followed by bunch of callisthenics and mma class
091112
Box squats bar x 2min x 2sets
Rack deadlift with powershrug on top 337x3,3,3,3,3,3,3,1,1,1
Weighted dips 25lbs x 3x10sets
Rest time is 60 sec or less on all sets
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