It's 9:12 I have had two bacon sandwiches and sausage and biscuit gravy and I am fucking starving that is a good sign. A strong appetite is always a good sign.
Thinking it's a chest day. My rotation has changed I put chest between legs and back because I hit legs again on back day with the stiffs. I hit some biceps on back day and some triceps on chest but not currently doing an arm or shoulder day but may start again giving the tendonitis some rest now. So it's a 3 day rotation now but can take over a week as squats and stiff leg deadlifts really stress the recovery and can't be done safely if not recovered fully. Also had a cold for a month but over that now so may add a 4th day back in as need time after back before I can do legs again anyway.
yup
i normally deadlift heavy one week, and squat heavy the next week, alternating
week 1:deadlift - work up to max weight for 3's
squat - sets of 8
next week:deadlift - sets of 8
squat - work up to max weight for 3's
i like a day dedicated to shoulders/upper-back
since doing that my shoulders have actually healed better and my bench has gone up