Update

It's been a little while since I've posted last so here's an update in a nutshell of the last month or so. My back/hip got bad enough that I had to take a break from lifting legs. In addition, the tendonitis in my elbow/tricep wasn't going away so I decided to stay out of the gym completely for a week and call it quits on basketball. The break seemed to be pretty good. I saw the doc about my back, had it x-rayed and nothing seemed to be out of the ordinary. Got some good muscle relaxers out of it too.

After a week of icing and popping pills, I went back to working out just lifting upper body. My bench went down 5 pounds and lost a rep on my pullups and my shoulder presses. Pretty shitty for only being gone a week, but that was two weeks ago and since then I've gotten my bench back to where it was, still down on pullups and military but hopefully staying healthy and in the gym will get them back up. I had my first full leg workout in 3 weeks on Wednesday, which went well. No pain or tightness anywhere. For now, I'm not going to go below parallel on squats, and do trap bar deadlifts instead of regular deadlifts, and move regular deadlifts to back day every other week. I kept everything light, it looked like this

Squats 12x225, 10x235
Sumo Deadlift 9x275
Deep Trap Bar Deadlift 8x255
Leg Press 6x360 (slow negatives, lift from a dead stop)
Glute-Ham Machine 6
Leg Extension 10x250
Leg Press 10x190

This week I'm going to add in lunges and pin squats. Since legs are my weakest point, every other week I'm going to lift legs twice by adding some light legs on back day. We'll see how that goes. Staying healthy is going to be my main focus going forward to the next competition.