Jesus H. Christ! What do I have to do not to pull muscles?

I held myself back on the DLs. 5×3 with 365 was easy. I even went light on the following supplemental work.

On my 4th and last set of lunges, I pulled my left quad. Same type of pull as my right adductor three weeks ago. Felt and heard it pop. Ouch!

I don’t understand why these pulls are happening. I am eating a lot better. Warming up with dynamic and static work. Doing post workout stretching. I added in conditioning/recovery days. My technique is pin-point accurate. I added a Deload Week. WTF???

Am I over-training? Do I need to take something away? Add something in? WTF???

I know my RoM and Mobility is still way below adequate. I will try to bring this up more. (But that was my original goal when I decided to do some unequipped training. WTF???)

Sumo DL- off 100 lb plates(This was easy. Did not push it hard due to right adductor pull. Adductor felt fine and strong.):
365x3x5

Walking Lunges(Supersetted with Trap Bar Farmers Walks. Pulled left quad on last set of lunges.):
45x20x3
45x17x1

Trap Bar Farmers Walks:
225x40x1
315x40x2

Duration: 60 minutes

I wound up able to make time for this training session this weekend. Went well and felt good to get it in. Since I was deloading and supersetting during this workout everything was tough to judge. It was easy all the same.

Incline BP(Supersetted with T-bar Rows):
185x10x2
225x7x1

T-bar Row:
135x10x2
180x5x1

CG Pulldown(Supersetted with Palms-in DB Flat BP):
120x10x2
130x10x1

Palms-in DB Flat BP:
45x10x1
60x10x1
70x10x1

BB Shrugs(1st 4 sets done without straps):
315x10x2
405x10x2
495x8x1
545x5x1

Duration: 60 minutes

Went to the gym feeling sluggish. Probably should have stayed home but schedule won’t allow training this weekend.
Anyhow, started with 15 minutes on the treadmill.
I hate deload workouts.

Treadmill:
0×15x1

Ad/Ab-ductor MX:
110×10x3

RDL(All sets double-overhand):
225×10x3

Split Squats (Front leg elevated):
20×10x3

Seated Leg Curl MX(Superseted with Leg Extension MX):
60×12x3

Seated Leg Extension MX:
50×12x3

Floor Crunches:
0×25x2

Duration: 60 minutes

Another day of dragging. Utilized same method as I did on Tuesday. Alternated last 6 sets forward/backward.
Did some upper recovery work. Extremely easy. Just some stuff to move the muscles/joints.
Stretched after.

Sled Dragging:
45x70x2
90x70x2
90x50x6

Pushups(Giant Set with other movements):
0x10x2

FreeMotion Rows:
60x10x2

Pushdowns:
42.5x10x2

BB Curls:
30x10x2

Duration: 45 minutes

My day was totally a blown effort. Started off bad at home and carried over to the gym.

Purple Band- Chinups:
0x15x1
0x10x1

Green Band- Chinups:
0x10x2

BP:
135x40x1
135x25x1

Shrug MX(Supersetted with Standing DB OP):
200x20x1
400x15x2

Standing DB OP:
40x10x1
45x10x1
50x10x1

DB Hammer Curls(Supersetted with DB Rolling Extensions):
40x10x3

DB Rolling Extensions:
35x10x3

Duration: 60 minutes

Deloading is so hard for me. I have a hard time taking it easy. Hopefully, this will help get me back to full strength faster though.

After my first 4 drags of 70yards, I alternated forward and backward for 6 sets. Brutal but not overly brutal.

Right thigh/Hammy felt good throughout training session.

Sled Dragging:
45x70x2
90x70x2
90x50x6

SSB ATG SQ:
0x10x2
135x10x2

RDL(Supersetted with Decline Abs):
135x10x3

Decline Abs:
0x20x3

Duration: 60 minutes

Felt weak today. My Floor Presses were off. I have not gotten much sleep the last three days. I also am not an early training-type person.

BB Floor Press :
275x5x1
295x3x2

Chin Ups:
0x11x1 (PR)
0x5x1

CSR(Supersetted with Face Pulls):
150x12x4

Face Pulls:
52.5x12x4

BB Shrugs:
405x10x1
495x8x3

EZ BB Curls:
65x10x1
85x10x3

Duration: 60 minutes

Warmed up. I am really not used to all this RE work. My conditioning sucks. I am good for 1-2 sets then I am just spent. My CNS got used to only doing 1-3 reps. Just have to be patient and it will get better. I also decided to not use chalk/wrist wraps/wrist straps/belt today. This proved to be brutal on my grip strength. I can do more reps/weight when I use this stuff. Mentally noted.

DB BP:
80x15x1
80x12x1
90x7x1

Underhand Pulldowns(Supersetted with Reverse Flys):
120x10x4

Reverse Flys:
50x10x4

DB Side Raises:
25x12x4

Shrug MX(Supersetted with DB Hammer Curls):
400x10x2
500x3x2
200x20x1

DB Hammer Curls:
35x10x3

DB Holds:
30x15x3

Duration: 70 minutes

Since my right thigh is not well. I need to back off and try to speed up the healing process.
Hit the crosstrainer for 20min. Did a program that had me going forward and backwards.
Stretched before and after.

Ad/Ab-ductor MX:
100x10x3

45degree Back Raises:
0x12x3

Duration: 35 minutes

Right Thigh felt good. At least it did at 1st.
I warmed up as usual. Added some ad/ab-ductor work for 3 sets of 10. Did my dynamic stuff. Even stretched.

Squats(Right Thigh was not happy. I shut it down.):
365x2x1

Crunches(Triset with Lying Leg Raises and DB Side Bends.):
0x25x3

Lying Leg Raises:
0x10x3

DB Side Bends:
60x10x3

Duration: 30 minutes