I was really happy, because last week I hit a 30lb deadlift PR, but was very dissapointed after todays DE workout. Let me explain.
I was planning on doing box jumps as my De movement, 15 sets of 1, starting from a seated position, standing for a second, and then jump. The only problem, is the highest thing my gym has to jump onto is a bench, which is way too low. I try to make myself jump higher, but I cant force myself to jump higher then I need to. So, I need some advice on what to do to replace these.
After these weren’t working, I went to do speed deads, and did 8 sets of 1 with about 60% of my max. These felt pretty good, but I dont think I need much work on speed deads.
Then we proceeded to front squats, where I did 5x5. This went well, but Im trying to switch to the olympic grip so because I think it will be good in the long run, but i have some flexibility issues with this grip.
After that, I had no clue what to do. I ended back at deadlifts, and did some rack pulls 3 x 3 with 95% of my max.
I then finished off with some static holds with about 75% with double overhand grip. On one of the sets, as I built up tension in my legs to lift the weight, I heard a pop in my left knee toward the rear. There was no pain at all, and this has happened a few times in my other knee. Does this mean anything, or is it similar to when your knuckles, or shoulders crack?
I really didn’t like that nothing was planned during this workout, and I was just kinda wandering trying to figure what to do. All in all though, I feel i got a good ab/core workout, and grip workout, and my lats felt good after the rack pulls, because I never do these.
So enough of a rant about my crappy workout, I have a few questions.
1.) Whats a good DE lower exercise, in my situation where there is nothing high to jump onto?
2.) Is the pop in my knee anything to worry about, or what is just air escaping or a clicking bone?
3.) I primarily train deadlift, because I was always better at it, and recently started training front squats, and zercher squats, and saw a good increase in my deads. Currently I can deadlift 335+ sumo, and although I dont know my squat maxs, I imagine I can front squat close to 200.
Should I continue working front squats with 5x5 and try to increase my deadlifts to 400+, or worry less about deadlifts, and try to bring my squat numbers up more, with something like 10x3?
Any other advise is greatly appreciated.