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So here I am, back from the dead. I had a really busy quarter with work and school and all that, and did my best to maintain my strength (which didn't really happen). I've been trying to heal the forearm, it seems to be moving, albeit slowly. Anyway, back to it. I'll be doing a 3 day/week westside-ish. Basically what I did before, just spread over a little bit more time. This will allow me to get some extra rest time in there, and let me get a little bit higher volume on my accessory work. I think that the accessory stuff makes a big difference for me to stay healthy and to bring up weakpoints. I'll be bringing up my volume in the coming weeks



Monday, DES:
Box Squats, Raw 315x3x2, 365x4x2
Lying Leg Curls 4x8
Stepups 2x8
Pulldown Abs 3 sets

Wednesday, MEB
2 Board, up to 405x2
2 Board 365x3x5,5,6
Chest Supported Row 4x5
Curls 2 sets

Friday, MES
Good Mornings, up to 455x3
Leg Press up to 8 plates/side 2x8
DB Row 3x8
DB Side Bends 2 sets

Sunday, Extra Work
Pulldowns 3x10
KB Swings 3x20

DEB
Changing Grips 205x8x3
Close Grip (2inch from smooth) 275x2x5, 295x3
One Arm Cable Row 4x7
Bent Arm Rear Delt Raise 3x8
Machine Curls 3x9

DES
Speed Squats 365x3x2, 405x3x2
SSB GM's off pins, against greens 275x5, 315x3x5
Thoracic Extensions w/SSB on Preacher Curl Bench 2x12

Monday April 12
Squat 455x6, 475x6
Glute Ham Raises 4 sets
Hip Machine 2 sets
Abs

Wednesday April 14
Bench 275x6, 295x6
DB Press, Elbows in, paused: up to 110x6
Chest Supported Rows 5 sets
Curls

Friday April 16
Deadlift 475x6, 495x6

Monday April 19
Good Mornings up to 495x3
Leg Press up to 18plates x6
Pulldown Abs