Yeah, that's what I was thinking. I am going to wait until Monday or so until I try it.

Yep wide stance box squats would be good, wide stance anything would be good really.

Also Xband walks, wide stance pullthrus etc. should help condition the hips

I appreciate it hopper. I didn't even think about pull throughs. I'll probably start adding those in at my next workout.

All good suggestions. Single leg stuff, especially with a long stance, will help as well. Helps grow and condition the adductors and hits the glutes and hamstrings...push off heel.

Keep in mind that the glutes are still the primary movers...

You hips being sort of sore like they are now is what I expected. It's why is suggested the low rep sets. Not because I thought you'd really stay conserviative but because you would maintain proper technique and not have tremendous amounts of DOMS from it. With the higher rep sets you could likely have been more sore from having lifted LESS weight..who wants that? :biglaugh:

Haha true that. I'm most likely taking the weekend off from lifting, so that should help. I'm really looking forward to getting the hips stronger. It's one of those things that will be VERY easy for me to overdo though.

Flat bench press - 1X8 185, 2X5 195, 200
Dips SS w/ push ups - 3X8

Changed my bench press form. I'm tucking my elbows now. I worked on it through my warm up and then had one of the guys come watch me. It makes a huge difference as far as the stress I'm putting on my shoulder. Even if I don't tuck them during a particular repetition, so long as I try, it helps. Fun little workout. I realized near the end that I didn't do any OH pressing. I probably won't on days when I flat bench press...that is more than enough stress on the shoulders for a day.

Jump squats - 4X3 105 + 70 (chains)

These were fun. I used the squat bar, so the knurling tore the skin up on my traps. Hips are still somewhat sore. I'm going to do some light work with them at home this afternoon. No point in sitting around feeling sore.

DB rows - 1X3 95, 3X5 85
Pull downs (neutral grip) - 3X5 150
Pull ups - 4, 3
Dip shrugs

Fun little workout. I had no idea that the 95lb dumbbells were so heavy... Still battling the shoulder, hence the pull downs. Neutral grip felt pretty good.

Standing military press - 1X6 95, 4x3 115, 135, 145, 155
Flat DB bench press - 3X5 80, 85, 85
Weighted dips - 2X5 BW + 48, 58, 1X4 BW + 68
CG bench press - 3X5 135, 155, 175

Dips were fun. Military press wasn't too heavy. Not trying to push it hard. This was my first time doing CG bench press or flat DB press in a while.

Nice work Ross.