What's a good program to do without squats?

[Soda]

I seem to have developed either a bursitis or tendinitis below the knee (upper shin). The injury started back in February when I was walking through some 4ft snow in the yard and misjudged the location of a drop off. I fell a couple of feet onto a lumber pile and whacked the top of my shin. At the time I didn't think it was a big deal. Instead of healing it's gotten worse recently and it's obvious that squatting is aggravating/irritating it. This could be related to changing up my squat form recently. I think the prudent thing to do is stop squatting for a while and hope that it heals up.

Should I just do bench, press, and pull-ups every workout? I might be able to deadlift since that doesn't require too much knee.

Started with SS in August '13.
Age:40
Weight: 230
Recent Worksets:
Squat 315 2x5
Deadlift 410 1x5
Bench 200 3x5
Press 135 4x5

[Adam Skillin]

I seem to have developed either a bursitis or tendinitis below the knee (upper shin). The injury started back in February when I was walking through some 4ft snow in the yard and misjudged the location of a drop off. I fell a couple of feet onto a lumber pile and whacked the top of my shin. At the time I didn't think it was a big deal. Instead of healing it's gotten worse recently and it's obvious that squatting is aggravating/irritating it. This could be related to changing up my squat form recently. I think the prudent thing to do is stop squatting for a while and hope that it heals up.

Should I just do bench, press, and pull-ups every workout? I might be able to deadlift since that doesn't require too much knee.

Started with SS in August '13.
Age:40
Weight: 230
Recent Worksets:
Squat 315 2x5
Deadlift 410 1x5
Bench 200 3x5
Press 135 4x5

Can you snatch-grip deadlift?

[Soda]

I have never tried it... That's with the wide grip?

[Gerhard]

I have never tried it... That's with the wide grip?

Yup, and you can add straps to the mix to use more weight. Hanley's the man to go to on this subject.

[lou t]

This could be related to changing up my squat form recently.

how has the pain changed from before you made the form to change to after the form change? What was the form change?
Did you deload a bit when you made the form?

[Soda]

I've been working on a forward knee slide issue with the TUBOW, which seems to be corrected by keeping the weight more towards my heels. However I'm not going as deep as I was, and I wonder if that's played a part.

I did deload to 265 about a month ago, and worked back up.

Originally I just thought it was some minor bruising, and there was a slight bump there. It felt sore when touched it, but it wasn't an issue squatting. I did notice it was not really going away, which was odd. Recently it has surprisingly gotten a lot worse. It actually feels the worst at the beginning of a session during warm ups. It feels better right after lifting, and then about a half hour later it feels terrible. Now it's painful walking up stairs and extending my leg, which were issues I didn't have before.

[lou t]

I've been working on a forward knee slide issue with the TUBOW, which seems to be corrected by keeping the weight more towards my heels. However I'm not going as deep as I was, and I wonder if that's played a part.

I did deload to 265 about a month ago, and worked back up.

Originally I just thought it was some minor bruising, and there was a slight bump there. It felt sore when touched it, but it wasn't an issue squatting. I did notice it was really not really going away, which was odd. Recently it has surprisingly gotten a lot worse. It actually feels the worst at the beginning of a session during warm ups. It feels better right after lifting, and then about a half hour later it feels terrible. Now it's painful walking up stairs and extending my leg, which were issues I didn't have before.

If I understand you correctly, the pain got worse after the form change?

RICE and see what happens. I assume you've gone to a Dr.?

I haven't squatted in 8 weeks due to a rib injury in the meantime, I'm doing weighted lunges, hip belt squats, leg press. None of these sound like you should be doing.
I've been taking this as an opportunity to focus on Deadlifts. so I've incorporated several variations including snatch grip, deficit, partials off pins. I've also increased the volume on deadlifts which is frown upon here but since I;m not squatting, my back can take the extra work.

Look up Coach Baker's deadlift program...its solid.

[Soda]

If I understand you correctly, the pain got worse after the form change?

RICE and see what happens. I assume you've gone to a Dr.?

I haven't squatted in 8 weeks due to a rib injury in the meantime, I'm doing weighted lunges, hip belt squats, leg press. None of these sound like you should be doing.
I've been taking this as an opportunity to focus on Deadlifts. so I've incorporated several variations including snatch grip, deficit, partials off pins. I've also increased the volume on deadlifts which is frown upon here but since I;m not squatting, my back can take the extra work.

Look up Coach Baker's deadlift program...its solid.

Yes, it was minor pain before the form change which has recently gotten worse.

[lou t]

Yes, it was minor pain before the form change which has recently gotten worse.

Well hard to know if it was due to form change and going too heavy too soon. Either way "the Why of it" doesn't matter much. In the past when I've made changes to form, I would treat it as a new lift and go lite.


If you go to Andy Baker's website you can download his Deadlift program.

[Soda]

I'm going to skip deadlifts tomorrow and see if it helps. I think I should hold of on those until the knee feels more normal. Right now walking up stairs and getting out of a chair is unpleasant. Apparently Monday's squats really irritated it.