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I decided to test my knee today since it’s been almost six weeks since my injury.  I deadlifted without any pain whatsoever.  I tried a set of light belt squats and I could still feel a tug on the top of my right knee cap when I was close to parallel.

I’ll stick with doing some light limited ROM movements with my knee over the next few weeks and wait until I feel like it’s 100% before doing anything that requires a 90 degree knee bend.

I’m going to assess over the next few weeks whether I want to focus on pulling conventional or continue with sumo.  I feel like I move the bar a lot faster conventional but when I put on any gear, I have issues getting into a good starting position.  Time will tell.

McGill Warm-up

Conventional Deadlift

255 x 5

345 x 5

435 x 5/3/1

Sumo Deadlift

255 x 5

345 x 5

435 x 5/3/1

No knee pain whatsoever deadlifting.

Beltsquats

290 x 10

I could feel my knee tugging when I got to parallel so I stopped.  I’m still going to have to take it easy for a while before I can get into any heavy training