Agreed. They put out lots of good content via their articles and podcast as well.

If you haven’t already, Barbell Medicine has some good articles on this topic. If you’re interested, look for the one on pain in training, and there’s one for common pain rehab mistakes.

Congrats! I’ve been there. If I can offer advice, it’s easy to overdo it. You’re on the right track, focusing on volume.

Tempo work did well for me - it is self limiting in terms of loading, and you can really focus on form. I liked 3-0-0 squats (3 seconds on the way down, no pause, normal speed on the way up) and 2-0-2 Romanian deadlifts for my recovery.

Can confirm. My router log showed that a neighbor’s iot device was repeatedly trying to connect to my WiFi every 10 seconds or so. It was by far the most dominant event in the log.

The only way to stop it was to block its MAC address.