Hey. So I started doin this new routine for me. Something comprised of someone's post I read here and I was reading some about the powerlifting side. Came up with a 4 day workout comprising of (actual lifts most recent day):

Tuesday 1,Wednesday 2, Friday 1,Saturday 2

1
Bench press-
205x4,205x3,195x4,185x4,185x5
Squat full-185x8,205x6,205x6,215x4,215x5
Bent barbell row-
135x10,155x6,155x5,155x5,155x5
Full dips-
BWx14,BWx10,BWx9,BWx10,BWx7
Abs heavy- crunch machine
130x15,130x15,130x14,130x12

2
Dead lifts-
155x10,245x6,245x6,245x6,245x5,245x4
Standing barbell press-
95x10,115x5,115x3,105x5,105x4
Pull ups-
BWx12,BWx6,BWx6,BWx2,BWx4
Barbell curl-
60x10,60x9,60x5,60x5,60x5
Glute hams-Nope!

Never done glute hams n I couldn't do it. Left gym at end of the day. Will try again first time is really awkward anyways.

Also this is the gunna be the beginning of the 3rd week on Tuesday.
And the last time I did squats it was hurting even with warm up weight. I don't understand why. I'm doing full ass to the grass bottom out squats which is new for me. Tryin to keep my knees from going too far past my toes. Got hella sore first few times but now it's hurting at the top of my legs in the very front of my hips when I perform the work out and also later days after still hurts.

Did i hurt something what should I do? I really don't want to stop squats I wanna keep moving to get big!

I am 5'11" 172 hovering and came off my last cycle early november and have been natural ever since. Weighed 185 solid when I came off. I dropped to 162 and did not work out again for 5 months till the beginning of April. I have mixed n matched a few routines since then. This routine is what came about after I read the sticky "why aren't you growing?" which opened my eyes I a lot of problems I've been having. Makes sense. And this is why I want to do full squats to now.

I try and eat as much as I can. Calories range from 2500 on a very low day to 4200. When I am at work I can keep a steady 3500-4000 calories easy for those 5 days. Days off its hard to stop and eat. Protein can range from 150-300.


Advice, help, criticism all welcome.