03/05/15 The rebuild- Phase 1 Injuries- Left shoulder (3/10) right hip (2/10), general soreness from Hapkido Warm up- Got the body warm, bw squats, push ups and inverted rows Squat- bar x 8 60 x 5, 5 80 x 5 Incline Bench- bar x 8 40 x 6 60 x 5, 5, 5 Ring Dips- bw x 5, 5, 5 Focus is on maintaining good glute activation throughout all squats. Pretty much got there today. Had a little more forward lean in my squats than usual. Figure I can afford this on back squats and save the quad focus for when I do front squats. All in all felt pretty good and there was no real strain. Will use 80 again next week and add as many reps are comfortable, strong and stable. Once I get to 80 x 10 I will increase the weight. Seriously considering putting dips in front of bench. The only reason I haven't done as yet is I was trying to prioritize the upper chesticles and even though I am still trying to build a bigger upper body I think I will have better luck overall doing dips first then adding incline bench for potentially more reps after. I can even add another exercise after that if required.