My knee keeps getting better. But its been very slow. Over a month after the dislocation, my knee remains stiff after I sit for more than 15 minutes at a time. Although it keeps getting better, I still look like an old man when I get out of my car after my 30 minute commute.
Despite the injury, I continue to set personal records ("pr's") in the Long Cycle, both for pace and total reps. Last night I had a 5 min 2x24kg set for 45 reps (9 rpm) and tonight, I set my total rep record of 59 reps in 7 minutes (rpms = 9,9,8,9,8,8,8). This is truly significant, in that my previous pr of 55 reps (set June 16) took 8 minutes to acheive with rpms of 7,7,7,7,7,7,6.
I had been wondering what changes I needed to make to continue my progress. Things like OAJ's with a heavier KB, or adding squats or heavy barbell cleans.
Given the success I'm having, despite the knee injury, I'm going to keep doing what I'm doing until it stops working.