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Last few weeks of backsquatting have made my erectors grow noticeably. Thinking I may prioritise getting a 2xbw backsquat and get it out of the way just to fill the gaps of strength in my kinetic chain. It will probably improve my chance of getting a 2xbw frontsquat having got the backsquat goal already. Incidentally, this would be adding around 12.5kg to my recent backsquat worksets so it's not a long way away by any means.

Current BS worksets 117.5kgx6 -> 130kgx6 (2bw)
Current FS worksets ~120kgx3 -> 120kgx5 (1.8xbw)
Current BW 78kg -> 75kg

Importantly getting a 1.7bw front squat is still sometime i haven't yet achieved which annoys me, especially when relative strength is a priority. My VJ and athleticism have gone up regardless though but still it's pretty embarrassing to be in the [1.6-1.7) region. I mean I have a 1.7xbw FS if my bw goes back down to 75kg but it's not there right now. So I really need to reduce my bodyweight back to baseline (~75kg) and nudge my lifts up by 2 or so reps.

Almost no doms the following day. Means I probably didn't do enough volume although that was intentional because it was 4 days since the last workout.

I'll also start doing regular basketball drills to improve fluidity on the court. I want to go from clunky and awkward on the court to smooth and fluid.

Training
FS 1x105, 1x112.5, 1x116, 6x60
BS 6x60, 6x90, 6x100
BP 6x81, 6Fx81, 6x77

FS notes:
Lower back fried from last time's backsquats. Can't squat. oops. Too much squat morning.

BS notes:
 I wish my hips were ok so i could squat my usual bouncy way. Hmm. Tried with 60kg and no pain though.

BP notes:
Only 5kg to go til i've reached my training goal of 6x86 ->100kg single! Lets get this shit done.

Training
FS 4Fx116, 1x119.5, 1Fx121
FS partials - 7x111, 2x120, 3x130 (pins on 7th hole from top)
BS partials - 10x130kg (7th pin)
OHP 5x59.5, 3x63
BBALL stuff

FS notes:
Yeah dunno. I've having some terrible FS sessions lately. No PRs since the first workout of the week ;( Might be time to add 1/2kg jumps on the 4s and maybe 1kg jumps on the 3s. I'm probably on 1/2s for 5s already.. damn.

BBALL notes:
Started off real weak, couldnt even dunk, but warmed up into it and was throwing with ease. Did some drills. I think my shoes are shit, my feet slide around too much, i can't do cross over behind the back thru the legs dribble drills in them. I do much better with another pair of shoes I have which aren't basketball ones. I hate basketball shoes.. haven't had a good pair since the 90s. Blah.

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I think I will explore partials while i'm waiting for my hips to heal. They don't bother my hips at all, and they give my legs (quad & glutes specifically) a bit of heavy work which I can't get without squatting deeper. Fairly excited about this actually. I think as my strength goes up, the pins will get lower, and eventually i'll be doing ATG reps with 130-140kg! That sounds awesome. Having said that, the front squats today didn't bother my hips. So it's mainly backsquats that bothers hips.

I'm having bad squat days because A. wrecked lower back from bad backsquats on W5D1 workout and B. grindy bench session on W5D2 which has torched chest and upper body so much making it harder to stay upright/tight thru FS PR attempt sets. Hopefully just temporary and eventually my back and chest will be stronger and i'll be an even better front squatter but in the short term i've taken a hit ;(

dysmorphia FTL. there's a 0% chance you look like that guy.

  Have you considered adding paused front squats on one of your squat days, with front squat the other?  That gives you two different lifts to continue to PR on that will compliment each other, while also giving you time to recover from each lift.  The stronger you get the harder it is to continue to hit records each time you come in.  This is when adding another exercise that still fits the goals can actually help.

easier to move more weight but not necessarily easier on the legs. kingfish, for example, credits the pause with reducing the stress on his joints and allowing him to squat daily without injury. he and others have also pointed out that a paused squat is a truer test of power, because it removes the stretch-shortening cycle from the equation. more like a snatch or PC in that way: you have to go from a dead stop to full extension.

although kf does cheat with some mini-bounces from time to time. 

Training
FS 4x116 (PR), 4x111, 4x107.5
BS 3Fx118, 2Fx120, 1x120, 3x110, 6x107.5, 6x105
BP 6x82, 5x82
WCU 5x83, 2x5x88
CURLZ 2x7x30

FS notes:
Got the PR. That 4th rep was lol form. Probably the ugliest last rep i've ever done.  I have video, uploading it in a bit. But It's ok. My weakness is upper back rounding on these limit reps. I can't help think my main lower body exercise is currently limited by upper body strength. On that note, I didn't get any fivers today, didn't have the juice to do the 5th rep. Next workout I'll probably go for a 5 rep PR and leave the 4s for WxD1s. As long as I can nudge the 4RM up a kilo a week, i'm happy.

<a href="http://www.youtube.com/watch?v=Hzzuv5bP0tU" target="_blank">http://www.youtube.com/watch?v=Hzzuv5bP0tU</a>

BP notes:
My 1RM calculator says I have a 95kg max now. Another 5kg to go til i've reached the 100kg milestone.

WCU notes:
Have decided to add back chinups. For assistance to bench press since my biceps are still (sadly) tiny. Hopefully by the time i've reached my BP goal, i'll be able to focus on WCU and push it up somwhere half decent (say 115kg for reps..) which will then get my BP moving again.

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Aiming for a decent amount of squat volume today. Get back on the easy PR train rather than the impossibly hard grindy ones i've been forced to make recently. Think the total was around 30 reps for worksets and including warmups it would be probably 40-50 reps total. Which is aight. Only regret is I got some SqMorns in - hopefully it wont torch LB too much that I can't squat properly on W6D2.

Next time go for FS 3x120 (PR) and 5x111 (PR) in that order.