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Painful Knees? This Works before Squatting | Dunk Dad!

So the journey continues and as I work on my goal of dunking a basketball at the age of 38 years old, I am interested in seeing where this takes me. Will it be a complete fail? Will I give up? Or will I surprise myself and dunk?

So as I am starting to squat heavier weights, I realized that squatting every day is really difficult. Yes, I was squatting every day but have taken it to every second day now because of the weight I am lifting. I wanted more rest so that I can accomplish a goal of 300 pounds 3 sets of 3 reps by the end of the year. Pumping up the weight 5 pounds every workout isn’t working as well for obvious reasons.

Right now I am at 275 lbs 3 sets of 3 and did this workout twice. The first time was hard the second time was much easier. So now I have reverted to two workouts at the same working set before jumping up 5 pounds then another two workouts at the same working set jump up another 5 pounds and hopefully by the end of this month I will accomplish 300 lbs.

I will then be getting on a strict diet in January to cut weight and basically, that will look like beverages that have calories in it except cream in my coffee. Of course, I am going to watch what I eat and will be doing Jump rope workouts also. I was doing a little bit of that earlier on and using the agility ladder but I am going to really start taking it more seriously. I will probably start with one minute and add 30 seconds every day for 2 months or until I get the desired weight I want.

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Warming up those tender and sore knees

I am excited about the whole process of trying to just get to 300 pounds in the squat as I have never done this before. But the worse part of all of this is not the workouts its the warming up, I absolutely hate warming up but it is needed. I thought I could just do some warm up sets and I am good, not even close. If I don’t warm up well my lifts suffer. It feels like I can not even lift the weight at times.

So I did some digging around and felt these 3 things that really helped me considerably for my workouts when I am squatting. i do all these things in this order to get me warmed up to lift heavy weight.

Tendon Warm up

This really helps strengthen the tendons and warm them up. The video says to do 10 reps but I do around 25 reps, it seems to help me more but choose which every feels right to you.

 

The Greatest Squat Warm-up Routine

I also do the drills described in this video as the second part of my warm up. Really helps me get in the bottom portion of the squat and reminds me where I need to be when squatting. Helps with flexibility in the ankles and warms up the knee in the difficult depth. Your squat form will be much better practicing the drills suggested in this video.

 

Fix your Knee with a butter Knife

This is by far is the greatest squat hack in my opinion when it comes to warming up. In the video the man goes over how to warm up your knees and get the blood flowing with a butter knife. This is the third thing I do when I warm up and I also do this between sets and the effects are awesome. Try it out.

 

Well that wraps it up for this week, although I don’t really have a schedule of when I post for this journal is just when I feel like it, so be sure to check back for updates from time to time. Will I hit 300 pounds by the end of 2020, we will find out.