Rehab & leg strength

Program

Weeks 0-2: Pattern reintroduction. Loads feel light. This is not the strength jump.
Week 2: Evaluation. Test a real 5RM on high-bar squat (Tue) and block pull (Fri). Enter results in Progress → Training maxes.
Week 3 (race week): Legs stay light. Race Saturday.
Weeks 4-7: Cycle 1. Week 3 of the cycle has the first AMRAP top set — this is your first real PR moment.
Sept 12: Local comp mid-cycle. Nothing to peak for; you'll already feel stronger than pre-injury.
Weeks 8-11: Cycle 2. TM +5 kg / +7.5 kg if cycle 1 was green.
Dec 2026: 1RM test week — first real max attempt.
Jun 2027: 180 kg squat / 200 kg deadlift attempt window.

Logs are stored in this browser only, under program.log.v2. Export button on the Data tab writes a JSON file for backup or Claude-Code sync. Not medical advice — a supplement to clinical care, not a substitute for it.

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