June 13, 2026

Please visit my profile for more information about my experience.

I used to think my soreness was all muscle soreness, but after my muscles got accustomed to the amount of work that I was doing and the frequency that I was doing it at I noticed that the screws in my femur were actually causing stiffness and a little bit of pain. It took some time but the screws don’t cause as much pain and stiffness now and they’re more accustomed to the amount of work that I’m doing. Just for reference, in a week I’m doing 3 sprint sessions, 1 plyometric/jump training session, and 2 weight room sessions (1 lower body day and 1 full body day). So I trained 6 days and rest 1 day. I make sure the intensity is a mix of high intensity and low intensity days to ensure good recovery.

I think broad jumps and depth jumps onto a box helped alleviate some of the deep bone pain where the screws are. I’ve noticed that as time went by and as I did more of these impact workouts, I didn’t feel as stiff. For a while, the screws really made it difficult to sprint multiple times a week. Like by my second sprint session, I just couldn’t move as well. It was as if my legs need WD-40 or something. My girlfriend described it as me looking hurt when I run. CLL degrades the body’s ability to take the pressure of running and jumping. As of the past 3 weeks, that stiffness in my hips and femur bone from the screws has not been a limiting factor anymore.

I am seeing improvement in my sprint endurance, speed, vert, and strength. My plan is to test out my speed, strength, and vertical before I remove my rods. This will be my next update. I will probably include videos.

I’d like to see myself able to do multiple sets of 315 on the squat and 405 on the deadlift in the future.

Now my squat sessions are:
185 x 4 (Ass to grass)
225 x 6 (parallel)
225 x 6 (parallel)
205 x 6 (Ass to grass)

Before I was at 90 degrees but now I’m getting more strength at a lower depth.

Deadlifts:
225 x 8
315 x 4
315 x 6

I’ve noticed more improvement on my dead lift than my squat.

I have to start progressively overloading my squat and deadlift again. I really hate doing this. I particularly hate doing this in squats. It hurts. I stopped in February and focused on reps and depth.

I sprint anywhere between multiple sets of 30m to 300m. Sometimes I run 400-500 meters for endurance. How long I sprint and how many sets of the interval I do depends on the goal of the workout.

If I were to be stuck with this level of athleticism I would not mind. I am recovered enough to keep up with above average people on the track or basketball court.