If you've got reconstruction, it's probably okay already by now right?

If you don't want to risk it, then you can use snatch grip deadlifts and car pushing and sled/tire pulling with a rope. These movements can really work your legs and entire body very well.

I'd go for about 5x5 with snatch grip deadlifts and then do 4-5 rounds of pulling or pushing for 20-30 meters per round. Killer exercise. Just make sure when you're deadlifting, don't move your ass up first. Use your quads to lift it up.

I'd drop your deadlift repetitions way down to a maximum of five reps if I were you. And deload every single repetition.

Deload every repetition in the deadlift so that you can readjust your form.

If you take a video of your first rep and the forth rep, you'll notice obvious difference if you don't deload. If you do deload, you'll be able to control your starting form and make sure it doesn't fcuk up.

My friend had a total reconstruction as well. They remove your hamstring muscle and they twist the muscle over and over and over again until it becomes super tight and uses it to replace your ligament right? He's now squatting 210KG'S at 77KG bodyweight. No probs d.

Since you're a beginner,why don't you use Rippetoe's Starting Strength routine. That routine's absolutely incredible. I don't ever recommend beginners to make their own routine. They usually mess things up all over.

Just download that routine, follow and see your strength levels go sky high in 3-4 months.

Well considering you want to exhaust your lats before your deadlift by doing rows first, and choosing to do 45LBS x 3 x 10 of deadlifts, erh....yeah, you sound pretty newbie'ish to me. This isn't a stab, but what I think.

I'll tell you why aight. As you go heavier with the deadlifts, you need your lats to really hold on to the weight, or you'll end up rounding your upper back, thus making your deadlift look like a curved back deadlift (or my coach and I named it "The Udang Pull") Your lumbar may be straight, but heck it looks ugly as hell once your lats fry. Anyway, deadlifting first already gives your lats a serious workout. I do snatch pulls and my lats can go sore for days.

I'd change to the Rippetoe's now actually. Guys are gaining about 20-30LBS with this routine. Fat melts, muscle grows, strength goes up the roof.

Since your ligaments may potentially be weak, I recommend this aight;

2 or 3 sets of high repetition squats with just the empty bar. Full R.O.M. Stand up straight, don't use your glutes to get up. You will feel sore on the quads and that's not wrong.

Then follow whatever routine you're doing.

I've an issue with my right knee as well. At the end of the session, my coach makes me do what I call "Quad Busters" because they're HORRENDOUSLY painful on the quads.

What we do is;

- Stand on two boxes or elevated platforms.
- Hold a small bar weighted in front of your body.
- Squat up and down for high repetitions, 10-15 repetitions for 5-8 sets

THis burns the shit out of your quads. And the bonus is, you CANNOT cheat by excessively arching the back or standing up backwards with your glutes. You try. You'll slam the bar into your balls



Another method is to get this ironmind super squats hip belt, which I think is nonsense. I can get the same thing with an old seatbelt, a knife and strong thread and a bit of creativity. But that's to just give you the idea.

This I know is a rehab tool used by the Chinese team. Heck, half of the things I talk about is things from China's weightlifting team anyway.