Help changing up my routine:)

[cps]

So the last 4 months or so I have been working out with great dedication again, it helps that I got a job at the gym that I had been going to for the last few years. Anyway, all my lifts have increased a good amount in that amount of time, up to 3x8 185 on bench and my pulls have shot up too. Over summer I was cutting and was down to a bit below 185, now I am back a bit over 200 (alot of fat gained, but a fair amount of muscle). I really need to switch up my routine now, especially now that I have a TTh weight training class, so I need to rethink my lifting days.

Before my knee was acting up I would do push/pull/legs/rest, but my knee started swelling up so I just went to push/pull/rest. I am thinking that my knee can get through deadlifts, cleans, and maybe quarter squats, its just the squats and leg press that kill it.

Here is the exercises I do on my current routine:
Push:
Bench Press 1x8 warmup, 3x8

Incline Bench 3x8
OR
Dumbell Flys 3x8 (switch it up every other workout usually)

DB Shoulder Press 3x8

Tricep Pushdown 3x8

Lateral Raises 3x8


Pull:

Bent over Row 1x8 warmup, 3x8

Seated Row 3x8

Lat pulldown 3x8

Preacher curls 3x8

DB shrugs 3x12

So here is the deal, the school gym on TTh has a good platform for deadlifts and cleans and all those sorts of big lifts, so those are the best days for deads and cleans. I work at the gym on the weekends, so before work then is an easy time for me to go, but in reality it is easy for me to go any day of the week. My goal is to keep gaining strength and mass, while also hopefully increasing my speed and vertical a bit. Currently I do pretty much no cardio, and it really shows when I try to play some bball nowadays, so I need to work that in too.

I have always been reluctant to stray away from 3x8; right after summer I tried 5x5 but did not make that work very well, but I really think some good switching up will help me out alot.

I know that was a lot and pretty crappily written, but much thanks to anyone who reads it and gives any ideas or comments. Thanks for the time as always!

 

[cps]

any help? So far I have figured that I don't really like to try to squeeze in my push or pull routine after power cleans and deadlifts at school, I am thinking on those days I will just try to do some abs and maybe any leg stuff that doesn't bother my knee, or possibly any other good olympic lifts to improve explosiveness? Any advice is appreciated, thanks.

 

[malkore]

leg press is what damaged my left knee. i kinda avoid it now except for narrow stance presses with less than my maximal weight.
parallel squats, oddly, make my knee feel better.
def. avoid leg extensions...that really tweaks the knee because its put until odd stress.
how about some actual pullups, instead of pulldowns?
make sure you change up the types of curls and triceps exercises you do. pressdowns are ok, but close grip bench and skullcrushers will really hit the tris hard.

just don't let me catch you doing kickbacks