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Maybe try to do frontsquats too? For me they made a huge difference! awesome would be if you are able to do heavy hip belt squats, they take out pretty much all lowerback loading but I never stumbled across such a machine myself.. soo...  Other than that, have you tried to focus on unilateral work for a while? Trap bar deads would also be a good alternative too imo and if you drop your hips low and use the low bar handles when doing them, they really fry your legs (quads)... my last idea would be to do heavy sled pushes/drags a few times a week.

Thanks guys. I will try the suggestions but i'm not too optimistic. Can't do FS even when i was healthy without bothering my back.. chances are they're def out when injured. Trap bar never really appealed to me. I dont know how to use it properly without rounding my back. Not keen to revisit. BSS is not much different from BS in terms of disturbing the spine but the load is lighter so it may work better.. Will see how it goes.

I like the suggestion of the heavy sled pushing.. only prob is i dont have that piece of equipment.. though i could push a car or something? haha.

Man those HTs really wrecked my .. hips.. is that just from the bar pushing on my hips or is it a muscular thing. idk.

Heavy Sled Pushes -- It does sound appealing! Yeah I don't mind the pain on HTTs.. i know my body will adapt, Wolf's Law and all. I think i'll skip the padding for a while and just let my body grow accustomed to the discomfort then I can use padding for say 140kg ->180kg .. though I dont know if i will use this lift for that long. Guess we'll see if it does good things for my athleticism .. which is exciting.. always good to find something new to try!

Bball ~ 30 mins
Dunks 3x5 (LPR; reintroduction)

HIIT Sprints - 5x(20s on, 20s off)

BS 6x102.5
BP 1x90, 4x84.5, 5x80

BW: 76.55kg/168.76lb (2016 PR)

Bball notes:
So hideously out of shape... was losing my breath playing halfcourt pickup for fucks sake. Dunking is all time low levels,even on such a  low rim i missed the first couple of attempt before rattling in a feeble excuse of a dunk. But kept at it and got marginally better ... still really pathetic though, couldnt do any tomahawks so the decline is real and undeniable.

Conditioning notes:
Started doing sprint intervals.. figured it was time to introduce sprints.. im in terrible shape and could do with the conditioning work and since my squat is already shit there is no opportunistic cost to bare. The only thing is im still trying to lose a bit of weight so this might be biting more than i can chew in terms of recovery but whatever.

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I mean if i had access to a Tarp bar i might even entertain using one but since I dont and i'd have to go out of my way to find one, it's really not worth talking about lol. I have used one in the past and i had issues with setting up with a flat back. It's not really the lift for me tbh, the rom isn't enough .. but i do appreciate the suggestions.

2 more weeks of scheduled dietng left. Feeling pessimistic bout reachign my goal weight of <75kg/165b by then .. but we'll see, may have an overnight whoosh at some point and bring me close. Honestly i dont get it, im looking a lot leaner in the mirror but the scale hasnt registered the losses so maybe something funny going on .. anyways, lets just see out the next 14 day and then I can revisit body comp. I know i improve my bodycomp by doing more cardio .. but not until im done dieting.

The HIIT sprints i did on monday made my quads sore (as expected) but it didn't seem to affect my squatting too badly so that's promising. And i'd be crazy to attribute it to just one workout -- but my love handles have melted appreciably the last coupla days.. so maybe it's already doing good things for bodycomp!

In other news, I only have 5 weeks left til the bball comp!!! yikes it's crept up. Not sure if i'll be ready .. i havetn played a full court bball game since dec :/ but im hoping to be in the best shape of my life by mid-to-late march.

The question is, can i get a 150kg raw backsquat at 75kg bw before the comp?? And peak my vertical and conditioning?! Even getting one of those would be amazing but all 3 seems quite unlikely. Maybe if i had 12 weeks but 5 is not enough. It doesn't seem like there is enough time esp since i'm cutting and it will take time to get on a roll once i'm done (if i'm done at some point ..).

I feel like going off the caloric deficit will give me some strength gains. Stopping the stupid fasting thing will give me some gains. Maybe i can just go balls to teh wall and get some more gainz. also maybe the hip thrusts and rdls will help indirectly too? will all of that be enough to finally reach the 2xbw BS? Idk. First things first, need to rep 140kg for a double and im no where near that at the mo.

If sprints make your quads sore you have problems rdls and glute thrusts wont fix...

oh??