in light of a recent slew of injuries, i've decided to start over from square one. i searched high and low on here and other sites, haven't found what i needed and am now more confused than ever.
5'9", 186 lb, < 14% body fat on 3-pinch test (last measured 8/17, will re-measure on 9/17)
arm circumference: 16 1/4"
chest: 39 1/8"
i've been lifting regularly for the last 3 years, and finally got serious last winter with my first 5/3/1, then this past spring with my first diet phase.
whatever weight i need to get to so i don't look small, i'm guessing 190# and single-digit body fat is a good start based on my av (169#, < 10% body fat). also, because my squat and bench suck, i think shooting for a 900# total would be realistic.
to clean bulk until february. no idea how much mass i can possibly gain or how much i need to get to my long term goal. after my diet phase ended on 5/24, i felt that i needed more size in my traps, shoulders, chest and arms. my legs have always been on the thick side so i didn't want to put more mass on them.
most recent program (last 12 weeks):
my own design which included LOTS of explosive pressing (180 presses on chest days), barely-there eccentric effort on some lifts, and pretty much RAWWRRRRR lifting everything. basically i pressed my 5RM in db/bb/machine variations until i couldn't anymore, then moved to semi-compound movements then isolation movements (usually supersets) for a pump. sessions typically took < 2 hours including 15-20 minutes of warming up. i worked shoulders, traps, arms, chest, and back in that order and threw in 5/3/1 squat and deadlift as a "rest" day between arms and chest.
working off of Kroc's clean bulk plan ( http://www.T-Nation.com/free_online_article/most_recent/eat_to_get_big_without_getting_fat ) recalculated for a 185# lifter. on training days it works out to 360g carbs and 288g protein (2592 kcal) including peri-workout shake. on non-training days, 220g carbs, 350g protein, 48g fat (2712 kcal).
bench = shit.
in an effort to avoid injury while doing 5/3/1 last winter, i benched in the smith machine. i didn't have a spotter and i'd only just started incorporating bench form from dave tate's bench instructional series.
best lift was 315x2.
squat = shit.
190x4 oly squat. i got this far while trying to learn how to oly squat (PL squat hurts my right groin) and establish a 4RM on a true ass-to-calf squat for use in 5/3/1. pulled my right groin > 1 month ago and my left spinal erector about 2 weeks ago so i haven't been under the bar since then.
deadlift = getting somewhere.
255x14 RDL, before i pulled my back.
pullups = ok.
12 BW dead hang, some kipping on the last 4-5 reps (not crossfit kipping thank god).
row = ok.
db row dead-stop, 125x7 before i pulled my back.
schedule/availability to train:
i am a RN and work 13 12-hour shifts a month, 7a-7p, but that means i'm up at 530a and don't get home until 8p. i've tried lifting after work but i was always too tired to lift at max intensity. i tried going as low-intensity as walking (not fun after already walking all day) but even then i'd be unable to sleep so any activity on work days is out. so at best i have 17 training days per month. i get to request my schedule maybe two months ahead of time, with an emphasis on REQUEST. i don't always get what i ask for because the harpies i work with count how many mondays and fridays we all work, in addition to having to work every other weekend. so for example, next week i will have 3 consecutive days to train, the week after that also 3 (day off, work, 2 days off), after that 2 consecutive days. some weeks i only have 1 day to train.
the good thing is that on my days off i can do two-a-days if needed (no kids, pets or other obligations, gf understands to a point).
i've used techniques like rest-pause, drop sets, run the rack, etc. based on my goals, needs and recent injuries, i was thinking of doing DC training (yes, the concentrics are explosive, but the eccentrics are controlled, and machine use is ok), but i can't do it as written due to my schedule. i asked a buddy who's doing it and he said some people do workouts on consecutive days because of their schedules, but since i'm starting over i don't want to make any more assumptions.
let me know if current pics are needed. thanks for taking the time to read, help, and criticize.