Squat Day with Box Squats and Free Squats plus I had some knee pain (8 July 2015)

Posted on 12 Jul 2015 19:10


I had a squat workout last week that didn't go as well as planned because my knee acted up. However, I was able to turn it around and get some solid reps in with the free squats!

I was supposed to do 3 sets of 6 reps with 135 kgs 297 lbs on box squats. That would have been a progression of 1 rep per set from last week's 3 x 5. However, my right knee (and then later my left knee) began to act up like crazy and I experienced a lot of pain. I've been taking extra care during the warm-ups and making really small jumps all the way from 55 kgs. But, this pain persisted and as I have mentioned it went from just one leg to both legs. Now I know what this is happening. It's a combination of a few factors.

First, doing a new exercise like box squats was going to cause havoc on my knees. I knew that and I prepared for it but not enough. That leads me to my second point: I started out too heavy. I should have taken it really REALLY easy and done high reps if need be but i shouldn't have begun this heavy. Lastly: it's very hard to keep myself tight at the bottom. This happens with everybody. I'm no exception. So in all my knee issues were bound to come up. I don't need to rectify them immediately because from next week for the next 3 weeks I will be doing Anderson Back Squats instead. So I've made a note of this issue and whenever I get back to these (after 3 weeks) I will start out lighter with higher reps. Maybe 10-12 reps.

With the knee pain I just decided to cut the workout short and I didn't do the romanian deadlifts I normally do. Next time, I won't be so lazy haha!

Box Squats:
135 kgs 297 lbs x 5
140 kgs 308 lbs x 3
145 kgs 319 lbs x 1

Back Squats:
125 kgs x 3
75 kgs x 30
Yes, that is 30 reps and you can only imagine how much soreness I have!

© 2018 by Lift BIG. All Rights Reserved. Please contact for permissions.