- Pin Front Squat (2 inches above parallel): 110 x 10 x 1

- RDL: 80 x 3 x 8

- Pull Up: 10,7,6,6,5

- Abs & Neck

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

Comments:

Just got back from the big-shot physio in the city and he diagnosed my hip problem as iliopectineal bursitis.

He told me to continue to lay-off squatting to parallel and continue doing partials for another 6 weeks. If after 3 weeks of weekly soft tissue release by my usual physio (Ken) the pain persists, he said a cortisone shot into the bursa should do the trick and allow me to return to squatting.

- Bench: 115 x 1, 120 x 1, 123 x 1(PR), 111 x 3 (PR)

- Press: 67 x 4 x 5

- DB Row: 45 x 3 x 10

- Weighted Dip: 27.5 x 3 x 6

- Barbell Curl: 5 x 10 

Comments:

I got fuck all sleep this weekend, with only 3 hours on Friday night and about the same on Saturday night, as I was out camping in the Barrington Tops.  Fortunately I got 12 hours last night and ate a fuckton of protein all weekend, heaps of jerky and BBQ meat while driving and camping, about 750 grams over the two days. 

So considering my less than ideal recovery over the weekend, I wasn't expecting a very good session. Instead I hit two bench PRs and crushed everything else. 

- Deadlift: 105x4, 125x3, 145x2, 167.5x1, 180x1, 185x1, 145x3x3

- Barbell Step Up: 85 x 3 x 6

- Kirk Shrug: 60 x 3 x 10

- Abs & Neck

- Conditioning: Farmers Walk(130kg)/Sandbag Carry(60kg) x 5  in 14:05

Comments: 

Completely tore one of my calluses of just as I finished my last farmers trip. Still completed my last sandbag carry after though.

Easily my worst one ever. Pretty fucking annoying.

- Press: 80 x 1, 82.5 x 1, 75 x 5 (PR)

- Bench: 101 x 4 x 5 (PR)

- Weighted Chin Up: 26 x 3 x 6

- Band Pushdown: 5 x 10

- Barbell Step Up: 82.5 x 3 x 6

- RDL: 80 x 3 x 8

- Pull Up: 10,7,6,6,5

- Abs & Neck

- Conditioning: Prowler 11 x 20m trips with 105kg in 10:00

- Bench: 110 x 1, 115 x 1, 120 x 1, 106 x 5(PR)

- Press: 65 x 4 x 5

- DB Row: 45 x 3 x 8

- Weighted Dip: 26 x 3 x 6
- Barbell Curl: 5 x 8 

Comments:

Today was the first day of my new 4 day split, which will have intensity bench/volume press on Monday and intensity press/volume bench on Thursday. I wasn’t going to do intensity bench today however as I only just did it on Friday, but I didn’t want to wait until next Monday to experience pressing for sets across after heavy bench. So I did a few heavy singles, hit a new 5RM, did some neck work for 10 minutes and then proceeded to the volume press. I started fairly light to give me plenty of room to adjust. 

Based on today, this set up is going to be bloody fantastic. I was in and out in under 60 minutes (which was the main reason I switched to a 4 day split) and I had limitless energy knowing that I didn’t have to do any lower body lifting or conditioning.We will have to see how it goes in the long term and make adjustments accordingly.