Busted insomniac

Medicine:

I find myself working nights for the last week +.  I loathe nights... rather, I loathe what it does to my sleep schedule. I have extreme difficulty sleeping when it's light out, so juggling the constant micro-sleeps that I end up doing all night between work and the scattered naps during the day is constant and fatiguing. The work I do at night is more "damage control" than anything else. Sure, I do a few consults, get a bit of work done for the day team, but it's more about "limping through" until the day team comes back on. Little joy or fulfillment with this work. Highlight?  Rocking slacker radio loud as shit in my call room.

Lifting:
Test results:  Total 1365 @ Bodyweight of 248.

Squat: 455- here's where I (re)injured my quad... and my failed 600lb deadlift...

Bench: 355


Deadlifts:  555 (new 1RM)


Total 1365 with a raw deadlift PR 30+lbs lighter than I have been since I quit fighting professionally.

My body is a bit wore down from the last couple months of heavy lifting without a true deload. As such, I have acumulated a couple injuries. My left shoulder is tender to any external rotation; making getting under a bar, doing overhead presses, etc. damn near impossible. My quad tendon(rec fem origin) is also really bothering me. This just so happens to be the same one that I tore a few years ago. Makes squatting anything over 135 pretty painful in the right anterior hip. I'll be rehabbing this as well as my shoulder for the next couple weeks while I kick up my conditioning work to help press the weight loss.

Once rehab is progressed:
I find myself switching to a "Boring but big"  351 variant template running front squats as deadlift accessory, and deads as squat accessory. OHP as accessory for bench (Either Kettlebell or barbell), and Close grip bench as accessory for OHP...
Additional plans include a 100pullup per upperbody session target, as well as a constant 20-30min of conditioning (heavy bag, jump rope, sled push/drags, barbell complexes, etc).

Coach and I agree that for my current goals, I will likely be sacrificing at least some strength to drop to a bodyweight of the 230's, and then build from there.

Diet:
Current weight 254
Coach changed the diet plan. Intermittent fasting is out, and reverted to my ace in the hole if I stall. 300g protein/100g fat/ 75g carbs periworkout only.
Back to locking this down with elimination of dairy, sugars, and other less than ideal macro sources.