Cycle 3 W1D1

A1. Back Squat; 8 reps; rest 30s

A2. Back Squat; 3.3.3; rest 30s / 3 minutes x 3 sets *A2 is the same weight as A1 - make sure A1 is tough ;)*

Done @ 160-165-160. 165 was a STRUGGLE, barely managed the last 3 reps so dropped back down. Definitely felt the volume but in general these were ok - hip felt totally fine. It was good but a little weird to do regular (not pause) squats!

B1. BB RDL @40X1; 8 reps; rest 30s

B2. DB Front rack lateral box step ups; 8 reps each leg; rest 2 minutes x 3  sets

Done @ 165 and 25lbs. Prob could have gone a little heavier on RDLs but my hamstring flexibility isn't the greatest and I really wanted to focus on good form. Lateral step-ups were harder than I expected - I think my legs were pretty smoked from all the squats. Tried 35lbs warming up and realized they were way too heavy to maintain good technique and form.

C. GH raise negatives w/pvc assist concentric; 4-6 reps; rest as needed x 3 sets

Done w/ 6 reps each set. I can manage a couple unassisted GH raises with my knees slightly behind the pads. Did these with them more on top, really good accessory work.

D. 50 FT prowler push - Grinding effort but constant turnover

Power Clean 1.1.1.1; rest 10s btw reps @ 135lbs

Rest 3 minutes x 5 sets

Prowler weight = 185 total, did inside and pushing on the mats was harder than outside. Felt like a solid effort, could prob go a bit heavier but wasn't sure for 5 sets. Cleans were really solid - consistently good form, although I could feel my hips fatiguing by the last couple of sets.

OVERALL: Hip still feels fine the day after this work. As much as I enjoy the more CF-style work I had in the last cycle, it's actually exciting to start a new strength+accessory focused cycle. And I feel good about 160 for  17 back squat reps with short rests.