Need to lose Leg Ext.,knee pain,Doing Squats x 5-6 and Leg Presses x 5-6, what else?

[alkemyst]

I don't know what I did to my knee. Trying to figure it out...it's not majorly painful, but I notice a pitch below my kneecap esp during the first 5 mins of my runs. It seemed to pop up during leg extensions one day...so I am cutting them out, especially after reading about other's with knee problems.

My new leg workout is:
Squats x 5-6
Leg Press x 5-6
Then I am not sure...I never did lunges, they seem ackward. I was doing Hack Squats/leg press but I don't hear much about them.

I want to add Deadlifts, but I am not sure where in my program...

Here is my program, I have been tweaking it since getting back to the gym 3 months or so ago.

Day 1. Chest/Bi's/Calves
DB Bench Press 5 sets
DB Inc BP 5 sets (I am going to move this to my first exercise soon)
DB Bench Flies 3-4 sets
DB Pullovers 4 sets
Standing DB Curls 3-4 sets, sometimes 5
Standing DB Hammer Curls 3-4 sets
Standing Calf Raises 5 sets
Seated Calf Raises 5 sets

Day 2 Quads/Abs
Squats 5-6 sets
Leg Press 5-6 sets
???
Leg Raises 5 sets
Crunches 5 sets
cable side bends 3 sets

Day 3 Back/Tri's/Calves
Pull ups 4-5 sets
Pulldowns 3-4 sets to get a pump until I can do 10+ pullups a set
DB 1-arm Bent Rows 5 sets
Seated Cable Rows 5 sets (may switch to T-Bar rows)
Weighted Dips 5 sets
Tricep Extensions 5 sets
Tricep Pushdowns 3-4 sets
Leg Press Calf Raises 5 sets
Seated Calf Raises 5 sets

Day 4 Shoulders/Hamstrings/Abs
DB Miltary Press 5 sets
Lateral Raises 3-4 sets
Bent Lateral Raises 3-4 sets
??? was doing upright rows...but my shoulders can't take it anymore
DB Stiff Legged Deadlifts 5-6 sets
Leg Curls 6 sets, last set a 20/15/10/8/6 drop set that I usually can't get through
Leg Raises 5 sets
Crunches 5 sets
cable side bends 3 sets

Thanks

Å

[Predator19]

The only other things I would recommend would be lunges or step-ups. More than likely they will bother your knees if you're having probs though. I tore my ACL and had to start over with just my body weight for lunges.(everything else was good though), and it takes a long time time to build up weight but they definately work.

[LSU1]

add in front squats for an emphasis on your quads

[TrainWreck]

I second front squats. OH squats are awesome and lunges would be more of a burn out/finishing movement IMO.

[Predator19]

He is already doing 5-6 sets of regular squats though. Maybe just do a few warm ups and then 3 sets of regular and 3 sets of front or box squats.