So after the last tournament i was in, I found myself in a lot of pain. My training partners before and after took a personal intrest in making me ready but my body really didnt enjoy it. My knees hurt, My shoulders were killing me and I couldnt really do anything without feeling every inch of muscle fiber screaming at me. So I took some time off. The time off lasted a little longer than i wanted too cause i kindda lost my license and with college annoyin the hell outta me. So finally for the first time in about 3 months, im back on a regular weight/Muay Thai/Brazilian Jiu-Jitsu workout plan. This is what i came up for in my coming back powerlifting workout. Forgot to mention ima powerlifter and fighter. :)

MONDAY

Bench 4 sets of 15,10,5,1-2 repsDB bench 2 sets of 5-10 repsPecdeck 2 sets of 20,10

Lat pulldown 4 sets of 20,15,10,5Machine Rows 4 sets of 20,15,10,5

Rear Delt Cable Laterals 3 sets of 12,12,12Incline DB "Y" Reverse Flye 3 sets of 10,10,10Standing Low Pulley Delt Raise 3 sets of 5,5,5DB External Rotation 3 sets of 12,12,12EZ Curl Bar Press 3 sets of 5,5,5DB Shrugs 3 sets of 8,8,8

Wednesday

Deadlifts 3 sets of 10,10,10Cleans 3 sets of 3,3,3Clean and Press 3 sets of 1,1,1

Leg Press 3 sets of 10,10,10Leg Press Calf Raises 3 sets of 25,25,25Extensions 3 sets of 8,8,8Laying Leg Curls 3 sets of 12,12,12Leg Adductions 2 sets of 10,10Leg Abductions 2 sets of 10,10

Pulley Crunches 3 sets of 20,20,20Side Bends 3 sets of 10,10,10

FRIDAY

Alternating Curls 3 sets of 10,10,10Alternating Hammer Curls 3 sets of 10,10,10EZ Bar Curls 2 sets of 10,10

Tricep Pushdowns 3 sets of 12,12,12Overhead Extensions 3 sets of 12,12,12Tricep Kickbacks 3 sets of 12,12,12

Tues and Thurs are BJJ and MT training. If theres anything that u could add, please tell me.