Did my workout B today. Knee still hurt but was a little better, I'm trying to stretch it everyday.
Warmup: 1 Mile on the stationary bike.
135x5x2, 155x5, 185x3 Warm up sets
205x5x3 working sets
65x5x2, 95x4 Warm up sets
105x5x3 working sets
105x5x2 Warm up sets
155x5x3 working sets
I also played basketball for an hour or so after the workout.
Increase each workout by 5 pounds every time except for squats which are twice a week so increase those by 5 pounds every other workout. Then adjust over time.