T Nation

Project 77: Building a Weapon

Hello,
i am a 25 year old aspiring powerlifter/bodybuilder. I plan to do a meet late 2013 and a show 2014. I like alternating strength 4-6 rep focus weeks with 6-10 rep focus weeks. I incorporate bands and chains regularly into my training. Normally alternating them weekly.
current macros 225p 400c 90fats current diet is 4 weeks surplus and 1 week with 2 zero carb days and half carbs on other days.
current injury, my rear delt bugs me for presses.

First session to log
Leg Day
Legs
Seated Leg curl
i always do 10-20 partials at the end of each set
130x15
150x10
150x8
150x8

Squat
a couple warm up sets
each set with 60 lbs of chain
135x10
185x10
225x8

Leg Press
with Monster mini bands
warm up
6platesx10
8platesx10
working
10platesx10
11platesx8

Hack Squat
really sunk them deep
2platesx10
4platesx10
6platesx8…i think

DB RDL
50x10
60x10
70x10

Shoulders Triceps and a few curls for the girls
felt good my rear delt bugged me abit with the db presses but felt fine with rear dely movements, strange.
DB press
warm up
30x15
40x10
Working
60x7
60x6 drop 30x10

Heavy partial laterals superset full ROM laterals
30x10, 15x10 ( 3 sets)

HS Incline Shoulder press
90x8
90x8
90x6

Meadows Swings superset red band pull aparts till failure
15x25 (3 sets)i didnt count the red band reps

VBAR pushdown
warm up
80x15
working
100x12
100x10
100x9

Seated dip
180x8
180x8
180x6

Incline Skulls
60x10
60x8
60x8

Incline DB curl
25x8( 3 sets)