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Knees are shot. Any ideas on heavy lifts?

Montego1

Montego1

Well-known member
Tore my ACL 5 years ago in my right knee. Rehabbed after surgery and a year later tore my meniscus in the same knee. Rehabbed again and tore my meniscus in left knee. Rehabbed AGAIN but I have a lot of scar tissue in both knees. It's been two years and despite training changes I still have major pain on even light squats, hacks, leg press and lunges. Have tried machines, free weights and even douched it up squatting on the Smith machine. Been trying to slowly build strength back up to no avail. Any suggestions?
 
Try these:

Day A

Romanian Deadlifts: 4 x 5-8
1 Leg Hip Bridge (Bent Leg): 3 x 8-12 paired with Reverse Sled Drag (low stance): 3 x 30-40 yds
Calves: 2 x 20-25
Forward Sled Drag (for conditioning): 100 yds x 2
Day B

1 Leg ½ Squat 1/s DL: 4 x 10-15
1 Leg Hip Bridge (Straight Leg): 3 x 8-12 paired with Reverse Sled Drag (tall stance): 3 x 30-40 yds
Calves: 2 x 20-25
Sled Push (for conditioning): 50 yds x 4

If any exercise hurts don't do them!!! Pretty simple.
 
Almost forgot these tips.When pairing exercises, you should perform exercise a, followed by exercise b and then repeat for the subscribed number of sets.

For example in DAY A, the Leg Hip Bridge paired with Reverse Sled Drag should be performed as:
Leg Hip Bridge: 1 x 8-12
Reverse Sled Drag: 1 x 30-40 yds
Leg Hip Bridge: 1 x 8-12
Reverse Sled Drag: 1 x 30-40 yds
Leg Hip Bridge: 1 x 8-12
Reverse Sled Drag: 1 x 30-40 yds
 
Some good stuff there from Moose.
Let me just throw out some more stuff and you weed thru it.

Have you tried different shoes or heeled shoes at all?
Hack squats never LOL, when my knees felt great, were horrible and felt like my knee caps were going to fly off and hit the woman on the treadmill.
Trap bar deads with a raised handle so your knee angle is not so deep
Heavy Rack Pulls from varying heights ie: 4"-5"-6" below knees or even some work above the knees.
Do not go overboard here even, if you feel strong at these, until you put some time in strengthening the tendons and ligaments all over the body.
As mentioned above some RDL;'s or SLDL's
I bought a Hack machine 10-15 years ago and ended up using it backwards sine that did not bother my knees at all. Like a hip sled.
Trigger point work on the hams quads and calves, then foam roll.
Make sure your knees are tracking right over top of the foot. None of that torquing (moving the knee out to the side past your foot) from the knee down the shin.

Might be some supplements that you could take and I am sure there are a few guys here, that may chime in on that too!?

All the best and hang in there
 
Currently taking Orange triad and forged joint repair.
 
Trap bar deadlifts would be a good alternative to squats if you have access to a half decent one. Also barbell hack squats would also work quite well.
 
I'm in a similar boat. After a lifetime of squatting and DL. I just can't anymore as a result of mma/wrestling/BJJ for the last 20 years. Currently I'm dragging the sled and doing posterior chain. I'm actually hoping to squat again in the future, but if not this is what I'll be doing.

Day 1
Sled forward
SLDL or GM's
Reverse Hypers
Abs
Calves

Day 2
Sled backwards
Seated GM's or 45 Hypers
GHR
Abs
Calves

Not optimal, but better than nothing.
 
Some heavy rack pulls (for reps) just below the knees can really do quite a bit for the erectors, hips, legs, glutes, traps, lats as well and they are some bigger muscle groups.
Just sayin'
 
hate to bring up thw dark side, but have you ever thought about trying some hgh to helpcthe knees come back? or did your drs ever talk about hgh therapy for them?
 
Hgh was never discussed. I wouldn't know where to start.
 
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