12
Total Sessions
0.5
Knee Pain (Latest)
6.5
Floor Press RPE
11kg
Heavy DB Load
Latest Session
Today
3 Jan 2026
Dubai — DB Session (Baseline Reset)
6 exercises
RPE 6.5-8
Knee: 0.5/10
| Exercise | Sets × Reps | RPE |
|---|---|---|
| RDL | 3×10 HEAVY | 7 |
| One-arm Row | 3-5×10 HEAVY | 6-7.5 |
| Floor Press | 3×10 HEAVY | 6.5 |
| Shoulder Press | 3×10 LIGHT | 8 |
| Glute Bridge | 3×15 HEAVY | 7 |
| Curls | 2×10 LIGHT | 8 |
Knee Rehabilitation
Improving
Current Status: 0.5/10 on box squat test
| Date | Test | Result |
|---|---|---|
| 3 Jan | Box squat to stool | 0.5/10 |
| 1 Jan | Daily life | Pain-free |
| 29 Dec | BW goblet-style | Forward lean |
| 26 Dec | BW squat | Pain → stopped |
Next Session
Push Floor Press
4×10 or 3×12 — build on the RPE 6.5 breakthrough
RDL to 3×12
Solid at 3×10, ready to add reps
Box Squat
Repeat 5 reps to stool, track knee response
Recent Wins
Floor Press
From near-failure to RPE 6.5 at same weight. Band work paid off.
Knee Progress
Best squat test yet — 5 reps box squat at 0.5/10
Consistency
Maintained training through holiday travel