I was doing some low rep, high weight, squats today and was on my second set when something popped in my quad. It felt like 2 pieces of meat being ripped apart inside my leg. It's been about 5 hours and it actually doesn't hurt that bad. Feels like a bruise kinda. Hurts going up stairs and such. I've never had any injuries like this before what do you think it was? A small muscle tear? What should I do to treat it? What could cause it?
I only work legs once a week so I don't think it's overtrained. (I do 5x5 squats, 3x12 leg press, 3x12 front squat, 2x40 leg press, 3x5 romanian dead lifts, 2x12 leg curls, 2x40 single leg curls) could it be from improper warm up? I do squat first and do a couple warm up lifts like 135lbsx5, 225lbsx3, then do a few stretches and then go to my full weight which was 300lbsx5. I am getting old though (39years) so maybe I need to warm up a little more. Any advice to prevent future injuries? Thanks!