Originally Posted by barrelntrigger Hey bud, how was your recovering coming along? Can you share some of your experiences working to where you were on the squats and deadlifts after taking 2 months off? What are your goals and expectations after the injuries?
Knee is almost fully recovered now. No pain in day to day activities. Can squat and dealift without discomfort, but use thick neoprene knee sleeves when I squat.
After 6-7 weeks completely off squat and deads, I started to work with 120 lbs or so for squats and 180-200 for deads. That was a moth ago. I used to work with 250 for squats and 300 for deads (usually sets of 3-5 reps) pre-knee problems with maxes of 320 and 350 respectively.
I probably could've gone higher than 120 lbs for squats when I came back but I needed to "start over" to let the knee catch up. After a month a regular training, I've increased the weights by 30-40 lbs for squats and deads. Feels fine.
To still get a good training effect with the very light weight, I've done a lot of variations of squats that are harder and where you need to reduce the weights. Examples are olympic squats with a pause, slow squats (4sec up and down), and romanian deadlifts, snatch grip deadlifts, deficit deadlifts, etc...
Basically start way lighter than you think. I didn't do one lift over 50% for a month. Do slow variations and pauses so you still get a good training effect.