I think it was the squat that caused the problem actually, just waiting for the knee pain to not be there when I dl, I will be trying next week. Things are way better since dropping the lowerbody lifts and doing buildup sprints and then running.
There is NO pain during the running or sprinting(build up sprinting not from a dead stop).
When I stopped the lowerbody lifting sitting down on the toilet, getting off the toilet, pushing my foot in my boot. Hurt my knee. I just needed to stop for a while. Bent knee + pressure = pain.
So that's squat and dl and dead stop sprinting, hills, stairs(up and down). Front of the knee pain right knee only(the good knee).
Will give the dropping the weight thing a try when I add dls in again.
I was rdling the weight down on my dls not sure if that makes a difference or not, I can't remember where I read that as a recommendation when dling.