- Trap Bar Dead: 145 x 3 x 6

- Pull Up: 9,7,6,5,5

- Bench: 99 x 5 x 5 (PR)

- Barbell Step Up: 72.5 x 3 x 6

- DB Row: 43 x 3 x 12

- RDL: 75 x 3 x 10

- Pull Up: 9,7,6,5,5

- Abs & Neck

- Conditioning: Prowler (64kg)/Sandbag Carry(60kg) x a shitload in 10:00

- Bench: 120 x 5 x 1 (PR)

- Deadlift: 180 x 5

- Barbell Step Up: 70 x 3 x 6

- Dip: BW x 22, 13, 10

- Weighted Neutral Grip Chin: 20 x 10, 8

- Abs & Neck

- Conditioning: Farmers Walk(120kg)/ Sandbag Carry(60kg) x 5 rounds in 15:00 

Comments: 

Very pleased to get 5 singles across on my bench. Again, some were slower and a bit sloppier than others, but all in all not bad. 

Deadlift today was the first set of 5 I have pulled in nearly 3 months. After so many weeks of triples, doubles and singles, a 5 rep set feels very different and quite challenging. I experienced this with my press earlier in the week too. Although I must take into account that when I know I’m not going for a PR, I don’t generate anywhere near as much intensity and this would increase the perceived difficulty of the set. 

Farmers and sandbag were downright brutal in the 32 degree heat. 

- Press: 72 x 3 x 5

- Banded GM: 3 x 12

- Biceps, Triceps, Abs & Neck

- Pull Up: 8,7,5,5,5

- Conditioning: Prowler 10 x 20m trips with 105kg in 10:00

Comments:

So it turns out that the just-above parallel SSB box squats have in fact been aggravating my hip tendonitis without me realising it. Below are the exercises that don’t bother it: 

- Deadlift, Trap Bar Deadlift, Rack Pull and RDLs.

- All unilateral leg movements, including lunges, split squats and step ups.

- Prowler

What I need to do is decide on a weekly set up that makes the best of a bad situation, that is, a situation without bilateral squats of any kind. I then need to be prepared to stick to that set up until there is absolutely no pain in my hip whatsoever at any time, in any position. At this stage, if I can resume squatting by early next year, I should consider that a success (when compared to the alternative: a lifetime of chronic hip pain and injury). 

So, until my hip pain is completely and utterly gone, I will deadlift twice a week, with the first session being on a Monday or a Tuesday (more likely Tuesday once university finishes) and consisting of either speed pulls or trap bar deads done at a medium weight (approx 70-75%) for 3-5 sets of 6. The second deadlift session will be my usual heavy single top set on Friday, following a 5/3/1 like approach. I may also look at rotating in rack pulls from below the knee on this day. I will then sprinkle in unilateral leg movements throughout the week and push the prowler as frequently and as heavy as possible.

If this proves not to work or to be detrimental to my deadlift, I will reevaluate.

- Speed Deadlift: 122.5 x 10 x 1 every 30 seconds

- Pull Up: 8,7,5,5,5

Comments:

Feeling a bit achy in my hamstrings and adductors. 

I’ve been doing the Recon Ron pull up program, doing pull ups 6 days a week but have forgotten to log them most days.

- Bench: 98 x 5 x 5 (PR)

- SSB Box Squat: 132.5 x 3 x 5

- DB Row: 43 x 3 x 10

- RDL: 72.5 x 3 x 10

- Abs & Neck

- Conditioning: Prowler(84kg)/Sandbag Carry(60kg) x 8 in 15:00