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5x5 routine with injured knees

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darcy
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2004/02/09 13:24:15 (permalink)
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5x5 routine with injured knees


I'm really pissed off at the mo. Just as my training was really going well I've started to get pains in my knees when doing any bending exercises like deadlifts, lunges, squats. I've had this before and after laying off these exercises my knees got better over a period of 2 months. When I resumed these exercises I started very light and have been working up again very slowly, but it seems that as soon as I get to a point of going moderately heavy, my knees go again. They actually hurt a little just when climbing stairs at the moment. I am really annoyed as I know how important squats and deadlifts are + I'm due to start 5x5 next week. I've come up with the following routine based around 5x5 but with some supplemental work thrown in to allow for the missing deadlifts/squats.

day 1

Dumbell row R 5x5
Dumbell rows L 5x5
Barbell curls 5x5
Bent over lateral raises 3x8

day 2 - cardio/abs

day 3

Flat dumbell bench press 5x5
Incline dumbell bench press 5x5
Seated shoulder Press 5x5
Side lateral OR front raises 3x8

day 4 - cardio

day 5

SLDL 5x5
Calf raises 3x10
Alt. Hammer curls 3x8
Skullcrushers 3x8

day 6 -cardio
day 7 -rest

Does this seem okay or should I avoid 5x5 altogether for the time being seeing that I'm currently unable to do squats/deadlifts ?

Although not ideal, would I still be able to achieve a decent physique if I was instructed not to perform these exercises ?

Any advice for overcoming this type of injury and strengthening the knee joints ? When they're healed should I use knee supports ?

Any advice would be appreciated during this period of frustration :)
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3 Replies Related Threads

    PikeKing
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    RE: 5x5 routine with injured knees 2004/02/09 13:38:02 (permalink)
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    The routine is ok, I would bother with the lateral or front raises.

    Also keep the arm work with their respective bodyparts, back + biceps etc..

    Last but definately not least, get your knees and the rest of you to a physio or other therapist!
    #2
    darcy
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    RE: 5x5 routine with injured knees 2004/02/09 15:47:25 (permalink)
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    cheers for the advice. I'm just worried that I might be told that because of my weak knees I shouldn't do deadlifts or squats. Obviously I want to be able to walk easily in my older age without increased risk of joint problems, but it obviously puts a downer on being able to train properly.
    #3
    PikeKing
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    RE: 5x5 routine with injured knees 2004/02/09 17:07:12 (permalink)
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    well if you have a good therapist they will want you to be at 100%, that means training how you want to. A crap one would just want to to be pain free.
    #4
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