Weds, 12 Oct 16
Face Pulls: 42.5x15, 52.5x10, 62.5x5, 72.5x3x5
Rope Push Down: 37.5x20, 47.5x15, 57.5x10, 67.5x3x5
OHP: 95x10, 115x8, 135x6, 145x5, 155x3x3
Cable Butterfly: 25x20, 15x25, 10x30, 35x3x5
Cable Crossover: 20x20, 25x15, 30x3x5
I've decided to focus less on powerlifting, and more on physique. I'm not going to be able to compete anymore since I've been put on Androgel. (unless we get an untested fed, which is unlikely). So, I will squat, bench and deadlift as injuries permit, but with reduced frequency and load. I will add more isolation exercises in between those sessions. I'd like to still squat twice weekly, lower machines twice, upper twice, and deadlift once every two weeks. I will bench at home four times a week. I'm not really sure how this is going to pan out.
For now the lower body stuff will have to be extremely light and cautious to allow this quad injury to heal. Obviously one week intervals was not enough. I will try two weeks and then go back baby weight and high reps to see how it plays out.