I know man, tell me about it! 
Proper bumming me out, but hopefully a weeks rest will see me right!! I’ve not trained since Tuesday and probably wont again until the end of next week, or the week after.
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Not trained? Gotta be some stuff you can go in and hit. Lay on a bench don’t even need your legs
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Well I was supposed to bench today but I ended up at the hospital, and it hurts a little when I walk so figured I’d be better off just taking it easy for a while… the itch will probably need scratching by monday lol, so I may end up just benching for a week but we’ll see
Thats how I do it. Any time I hurt something it gives me time to increase frequency on lfts that don’t involve that muscle group
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Thats probably how things will play out mate, but for the next few days atleast I just wanna rest up! Then maybe a week or 2 of just benching until my lower body is sorted
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You could also start killing ohp while you heal up too. See if it has any direct carryover to your bench. Good luck on your recovery dude.
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I never found that OHP helped my bench much when I was doing 5/3/1. Slight incline DB work and just more benching is what seems to work for me.
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I think OHP stopped my bench going down while I lean out, but I need more benching to actually make it go up.
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Weighed in at 201lb this morning, so another 0.5lb down, if its the same again next weekend I may drop another 150 cals a day, try hit that 1lb a week and stick with that. I don’t want to drop a lot of BF, if I could get to around 12% I’d be happy with that!
Last time it was checked I was around 15-16% so if I drop down to around 195lb, that should leave me about where I want to be.
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12-12-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 50 / 50 / 70kg, 3x 95 / 110kg
Work: 3x3 @ 125kg
Slingshot: 6x 125kg, 3x 135kg, singles @ 145 / 150kg
DB Rows 4x10 @ 55kg
DB Inc Bench 8, 8, 6 @ 50kg, 12 @ 37.5kg
DB OHP 8, 8, 6 @ 35kg, 7 +3 assissted @ 40kg
Pulldowns 12, 10, 8, 6 @ 12 / 13 / 14 / 15 plates
DB Inc Flys 3x12 @ 20kg
Hammer Curls 2x10 @ 25kg
Bench felt horrible today, every rep was slower than usual.
I’ll be back to squatting tomorrow on the advice of my physio, 5x5 with very light weights trying to build back into things!
My knee feels better after last week, and my hip is relatively pain free, my hip is just tight! I’ve been stretching a lot though and it does feel to slowly be getter better! I’ve also been told I have over dominant quads so I’ve got some glute / hamstring exercises to do before I squat to get them firing correctly.
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There’s a blog post on Jim Wendler’s site about this.
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13-12-16
Lower
Band pullaparts between warmups
Glute bridges and a lot of hip / quad / hamstring stretching
Squats (Yes!! Theyr back)
Warmup: 5x bar / 40 / 50 / 60 / 80kg
Work 5x5 @ 90kg
Deadlifts
Warmup: 3x 60 / 100 / 140kg
Work: 10x1 @ 180kg
RDLs 4x10 @ 100kg
Leg Press 3x10 @ 240kg
It felt sooooo good to be squatting again! No pain at all, just a slight pinch as I accellerate out of the hole which Im putting down to the tightness of my hip flexors.
Deadlifts felt good, getting my glutes / hamstrings firing as part of my warmup definately helps. Its the first time I’ve felt them working during squats and deadlifts.
Cheers mate, i’ll take a look 
I’ll take any help I can get!!
Edit
@MarkKO
Read the article, I didn’t mean it as dominant. When I relax, my quads simply don’t switch off. I was laid on the physio bed at the weekend and the first thing the Physio noticed was that my Quads were always ‘switched on’, they wouldn’t relax. He hit some trigger points, and it took around a half hour but he managed to hammer them into relaxing.
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Got you. That sounds fairly unpleasant.
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Yea it was, especially getting my IT band worked through, made me feel physically sick 
I feel a lot better for it though.
Hamstrings are definately a weak point for me though, I’ve just started training them hard the past couple of weeks… RDLs really make them burn
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Back raises do it for me. Especially the 45 degree ones.
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I do 45 degree ones but I only feel them in my lower back, never in the Hammis.
I’m the opposite, hammies first and only when they crap out the power back. Back I feel more with 90 degrees, especially if I add bands.
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15-12-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / 50 / 50 / 70 / 90kg, 3x110kg
Work: 2x3 @ 125kg, 1x1 @ 135kg
Slingshot: 1x4 @ 140kg, 1x1 @ 152.5kg
DB Rows 4x8 @ 60kg
DB Inc Bench 8, 8, 6 @ 45kg, 6 @ 50kg
DB OHP 3x8 @ 37.5kg
High Inc DB Flys 3x12 @ 20kg
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16-12-16
Lower
Band pullaparts between warmups
Glute bridges and lots of foam rolling / stretching
Deadlift
Warmup: 3x 60 / 60 / 100 / 140 / 170kg, 1x 200kg
Work: 3x 220kg, 1x 230kg, 2x1 @ 220kg + chains
Block pulls 3x1 @ 200kg + chains
High Bar Squat 3x5 @ 80kg, 1x5 @ 100kg
Hamstring Curls 3x10 @ 40kg
Deadlifts felt pretty good today, working on getting my Hamstrings fired up, felt the lifts in my hammis n glutes today so it seems to be working.
Squats were ok today, 100kg felt a bit pinchy getting out of the hole. Back in with the physio on the 28th.
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