Injuries and New Plan

Well, on week 5 I blew out my lower back on deadlifts.  I rested for a few days, then came back to strain my shoulders/neck with press on Week 6.  More rest, and now I'm back on Day 7, but I've decided to change my workout schedule.  I think I was just doing too much volume.  So, I'm going to cut back a few lifts and then I might work my way back up again.

So, here's my plan for the next few weeks.  I will follow the typical RPT training protocol for leangains.  I''m going to pretty much stick to the plan here.  (With a few variations.)

Monday
1. Deadlift

• Warm-up sets
• Top Set 4-6reps (max effort)
  3-5 mins rest
• Set 2 (-10-15%) 6-8 (not max effort)
  2-3 mins rest
• Set 3 (-10-15%) 8-10
  5 mins rest

2. Weighted Chin-Ups

• Warm-up sets
• Top Set 6-8reps
  3-5 mins rest
• Set 2 (-10-15%) 8-10

Cooldown 5-10mins cardio, stretch.

Wednesday
1. Bench

• Warm-up sets
• Top Set 4-6reps
  3-5 mins rest
• Set 2 (-10-15%) 6-8
  2-3 mins rest
• Set 3 (-10-15%)8-10
  5 mins rest

2. Dips (2 sets, 3 mins rest.  5+ reps - not going to failure)

Cooldown 5-10mins cardio, stretch.

Friday
1. Squat

• Warm-up sets
• Top Set 4-6reps
  3-5 mins rest
• Set 2 (-10-15%) 6-8
  2-3 mins rest
• Set 3 (-10-15%)8-10

 Cooldown 5-10mins cardio, stretch.


We'll see how it goes.  I might want to substitute overhead press for bench, and I'd like to do some cleans somewhere just to increase explosive power.  But, with 6 weeks left on this initial leangains trial, maybe I'll just stick to the basics.