Hey!
I just began a new 5x5 program, and today I was doing deficit deads, the warmups went fine but then I tried to begin my workset and awwh it hurt my right knee far before I had made enough force to lift the thing. Luckily I had no rush, so I warmed up in every kind of way for 3 hours (knee extensions, weightless leg press, rowing machine, stationary bike etc etc) but still it hurt! So I just did some rack deads a lil under knee level with almost motionless legs, and that went fine.
I do Layne Norton´s power/hypertrophy routine, so I train lower body 2 times a week, one time with 2-5 reps (favoring deads) and one with about 12-16 (favoring squat). How does this plan sound like (to fix my knee):
-I´ll forget low rep squats totally, and do just deadlift for heavy days. I´ll do the deads from a lower and lower rack untill in about 6-8 weeks I´ll be on floor level. Then I´ll stay at that level for a couple of weeks before going deficit level.
-For the hypertrophy squats, I´ll start from about 30 reps, and go down to 12-16 in same timeline as I get the dead to floor level.
I have a couple of electric knee warmers that I´ve never used, I´ve also thought of using those through the entire leg workouts.
I just began a new 5x5 program, and today I was doing deficit deads, the warmups went fine but then I tried to begin my workset and awwh it hurt my right knee far before I had made enough force to lift the thing. Luckily I had no rush, so I warmed up in every kind of way for 3 hours (knee extensions, weightless leg press, rowing machine, stationary bike etc etc) but still it hurt! So I just did some rack deads a lil under knee level with almost motionless legs, and that went fine.
I do Layne Norton´s power/hypertrophy routine, so I train lower body 2 times a week, one time with 2-5 reps (favoring deads) and one with about 12-16 (favoring squat). How does this plan sound like (to fix my knee):
-I´ll forget low rep squats totally, and do just deadlift for heavy days. I´ll do the deads from a lower and lower rack untill in about 6-8 weeks I´ll be on floor level. Then I´ll stay at that level for a couple of weeks before going deficit level.
-For the hypertrophy squats, I´ll start from about 30 reps, and go down to 12-16 in same timeline as I get the dead to floor level.
I have a couple of electric knee warmers that I´ve never used, I´ve also thought of using those through the entire leg workouts.
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