W2D1

Bench
285X10X4

Face pulls
90X12X4

DB INCLINE
85X12X3

Rear Delt Raise
30X10X3

Rope tri pushdown
140X12X2

W1D3

Circuit style;
BB SHRUGS
225X12X3

NARROW GRIP LAT PULLDOWN
185X8X3

PREACHER CURLS
95X8X1
75X10X2 (slow and squeezed hard)

DB SHRUGS
100X12X2

DB CHEST SUPP ROW
60X10X2

DB CURLS
50X8X2

Fat loss and mobility phase

Decided to give up the powerlifting training for the time being to focus on some fat loss hypertrophy and badly needed mobility work.
Bench
275X10X4

Face Pulls
90X12X4

DB Incline
85X12X3

DB REAR LATERALS
20X15X3

Tri Pushdown
140X25X2

Trying to balance out my shoulders a bit.

W1D4

Well there goes another unsuccessful attempt at squats and deads. I just finished a set with 315X5 on deads and i can hardly walk. I fucking give up.

I guess its time to drop some weight and bro it up in the gym

W1D3

2 board close grip
355X5X4

Skulls
145X10X3

DB LATERALS
20X15X3

Cable cross
70X12X3

W1D1 Squats

Nothing too crazy here. First week of squat training in a long fucking time.
No belt no sleeves.
315X5X5. I feel like a noob.

Hang knee raise
3 sets of 20.

W1D1 3 lift training

Well here goes nothing again i guess. Lots of mobility work and such and only benching twice per week.

1 board
305X8X4

Dips
BW+90LBSX10X3

Face pulls
80X10X3

Tricep Pushdown
140X25X3

2 board stuff

Did some 2 board bench to get a feel of where my strength is to plan a training block starting Monday which will include squats and deads also. Will only bench to boards with close grip as thats the only way I can bench without pain right now.

2 board
365X5X5

Not bad actually. I can work with that.
New program will start Monday. Benching only X2 per week as opposed to X4 haha. And no heavy shoulder stuff.

Bench

To a 1 board with new closer grip. Virtually zero pain benching like this. A little weaker but i am committed to getting as strong as i was with my old grip. Smash triceps.

315X6X6

DB CURLS
55X10X3

Tricep Pushdown
140X25X3

Squats?

Been doing mobility work everyday since seeing physiotherapist last week. So the same thing for about 7 days. Decided to try and squat to see how it felt.

315X5X3. No sleeves or belt or anything like that. This was actually hard lol.

Narrow lat pulldown
140X10X3

Thats all yall. Im weak as a kitten but more worried about back pain later yoday or in the next few days to see if its getting better.

Bench

CGBP to a 1 board
325X6X4

Skulls with bb
135X10X3

DB raises
20X20X3

Face pulls rope
60X15X3