Slight change of focus, so starting a new log. I'll still be posting articles/videos for those interested. Here's the outline of my program. It's not all that different from my previous one, but it has a couple more event movements, slightly different accessory, and trying something newish with sets/reps on press. Monday BB Press - Sets across 531 %s Z Press - 3-4x10 DB Rows - 2x10-20 Dips - 3-4x10-15 / BW, 5, 10, deload. Increase reps each cycle. Tuesday Sumo Deadlift - 5,4,3x10 light or High SSB Box Squat + chain - 5,4,3x10 Front squat/SSB - 3-4x5-8 Chins/Pull ups 3-4x8-10 Russian curl for rehab Single leg extension (optional) Thursday Axle Push Press - Sets across 531 %s Incline Press 4x8-10 55%-65% DB Row - 2x15-20 Band tris Saturday A (Week 1 and 3) SSB Squat - 3-4x5 Farmers Walk W1 & 3 auto regulated RH/hyper DL/GM - 3-4x10-15 Single leg extension or sled (optional) Saturday B (Week 2 and deload) SSB Squat - 3-4x5 Husafell/keg/sandbag/sled/zercher yoke - 2x20-40m Stones - heavy W2/light W4 GHR or leg curl (optional) Sets across 531 %s - following the same % of 531 but will be using multiple top sets instead of one + set to get in more volume at a higher % without pushing myself so hard. Similar to something I've done before with success. Week 3 will always have a + set on the 5th, while optional on the first 2 weeks. I'll start out with this and possibly drop sets as intensity increases over the months. Week 1 - 4-5x5 Week 2 - 4x3 Week 3 - 3x1 I've also increased the incline angle and switched to a barbell. Tested it out and I think I'll get more carry over from it to OHP than the lower incline axle. As always, squats and deadlifts will be dependent on how injuries are feeling at the time. The main goal is to just get some work in. The 5,4,3 is over 3 weeks, increasing weight each week. Hamstring seems to have improved the past couple weeks with no heavy sumos, so I may stick to a high box squat for a little while. I found a stretch for my hip which has significantly reduced pain in only a couple days. Fingers crossed it continues. Carrying events may be supplemented with drags depending on how biceps hold up with stones. Started adding some bicep band work in to try and mitigate any potential issues. Goals for the year: Unfuck my body as much as possible Start getting semi regular soft tissue work done Be able to push some form of squat variation again Do conventional deadlifts again Any comments/suggestions/criticism/questions welcome. Still not 100% set on some lower body stuff because of the hip and hamstring. I saw a video of DeFranco saying he deviates from his plan on paper 90% of the time, so I don't feel so bad about it now haha.