My Routine - Suggestions welcome/wanted!

[Ally3009]

Today was my first time back squatting for over a year (smith machine not included). I've been reading up on technique recently as its something i'm not leaving to chance and from today I can certainly see how the 5x5 routine will increase strength but the issue with the squats from today is getting below the parrallel phase whereby the strain is moved to the hamstrings rather than the quads/knees. I could def feel it in on the knees because I simply couldnt get lower enough. Does this come with practice, are there any areas I should focus on to help with this?

On a positive note moving from the smith machine to normal bench presses felt great on the 5x5's (although still finding my 1rm) and for the first time doing the deadlift I quite enjoyed it! Kept everything pretty light to test it out but it was definately felt like more of a stamina hitting routine than anything i've done before.

If don't improve the feeling in my knees from the squats how does the hack squats fair, its less pressure from the looks of it

[roadz]

if you want to go as low as possible when squatting, drop the weight down and then build back up slowly, keeping form good

[bwlc]

Some stretching could also help to improve your flexibility.

[Wardie]

If your coming back from an injury you should without a doubt NOT be pushing it that hard on the squats. Personally I would opt for high rep work initially, as this is better for the joints.

Then I would slowly drop the reps and increase the weight.

[Dadonda]

Ally, stick with it. Experiment with leg position, I prefer a wide stance with feet pointing out maybe 15-20 degrees which seems to help me (with my long legs) get to parallel. Take a deep breath before you descend and start to breath out strongly 1/2 to 3/4 of way up. Breathing out like this will help maximise effort and complete the rep - like a lion roaring just before a kill. I don't do hack squats oftem so can't comment on that.
Deadlift - yes keep form tight and pull bar up (or very close to) your shins and thighs, never let the bar drift away from your body. Lower under control down the same line.

[Ally3009]

Thanks guys, i'm keeping the weight very low at the moment in order to get the technique correct, funny thing about the knees is its the one that hasn't been operated on thats giving me the grief.

I'm going to stick at it, monitor the results and go from there. Think the widening of the stance may help but will def be increasing the stretching