5x5 without Squats

[popeyexdt]

Cheers mates,


i just started the bill starr 5x5 workout.

problem is, ive got an injury in both of my knees, which means i wont be able to train my legs.
Sad as it is, im now asking myself what else i could do to stress my muscles because if i dont train my legs, 1/3 of the intensity is gone.

any suggestions?

thats how my plan looks like right now:

Monday --> Benchpress & 90° Pendlay Row 5x5 with max weight.

Wednesday --> Incline Press & Chin-ups with added weight 5x5

Friday --> Benchpress & Pendlay Ros 5x5 with max weight.

If i get all sets properly done with 5x5 sets, i increase weight - until i dont get them done anymore.

4 weeks loading, 1 week onloading, 4 weeks loading, 1 week onloading.


my main issue seriously is the fact that i cant train my legs....


help is welcome.

cheers

pope

 

[IrishHandGrenade]

What's wrong with your knees?

 

[keasbey]

just curious if doing the seated leg exercises hurt the knees to do.. like leg extensions and curls im thinking those dont put as much stress on the knee because youve taken the weight off your back and body and put it all in the muscle being used to lift it

 

[popeyexdt]

i had an accident while playing badminton.

Right now, im on my way to find out what kinda injury i have.
But with knees its always complicated. I presume my meniscus tore apart a bit and now there lots of little pieces inside my knee which as a consequence trigger some sort of inflammation.

I can tell you one thing: it definitely sux dick!

Due to this, no leg training is possible, not right now. The more pressure i put on my knees, the worse it gets.

like i said, i tried squats... but its really not possible. I even have problems with normal walking. Yea well no real problems but a certain ache in my knees - and yea - both.

Anyone got some information for me about the questions i asked in my 1st. post?

cheers

pope

 

[IrishHandGrenade]

Unless it requires surgery I'd do this:
All injury questions: Look Here First - Strength Mill Forums

There really isn't around training your legs so just rehab them as quickly as possible and get your training back on track.

Also, as far as your training layout goes I'd sub in power cleans for the rows on Monday and deadlifts for the rows on Friday. Also, throw out the inclines on Wednesday and do standing press instead. Inclines will work your chest too much and mess up your friday bench.

 

[popeyexdt]

im sorry, it seems like i wrongly called the exercise im doing incline press, its actually military press so its standing press, already.

deadlifts yea that could work, though i gotta admit ive never done them before. ill try in the gym today.

I dont know what works the body more, weighed chin-ups or deadlifts. because then id do the pendlay rows on monday/friday and the Deadlifts on wednesday. my body reacts kinda good on the pendlay rows, thats basically why i do want to do them twice a week.

To the power cleans you suggested.... Mhh, i dunno. Same like with the deadlifts, ive never done them before
id most certainly do them, but i think doing them properly requires a certain amount of time and due to this little weight in the first place, which then again means no real hard training. u get what i mean?

regarding the injury: i think ill think about that, ill even try it out in the gym today. Problem is: if its really some sort of inflammation, it wont go away trough pushing weights, even if its only bodyweight or the dumbbell itself. trust me, i tried many things to get rid of the pain, but its not that easy.

Thanks for your advide anyway. ill consider it.

cheers

pope

 

[IrishHandGrenade]

If you don't like the power cleans that's fine. You could keep the rows on monday but I'd definitely do deads on friday.

Oh, one more thing. If your not already doing so I'd start taking ibuprofen and lots of fish oil for that inflammation. Good luck!