So pushed myself to do some burpees tonight. Turned back on the interval sessions. 37 sec on, 10 sec rest - 7 burpees per rounds for 15 rounds. 105 burpees.
Breathing really hard by the end of this which is exactly what I want these sessions to be. Soreness and stiffness feeling a little better today. Will do some more stretching and mobility work later, and some foam rolling of my hips and ITB.
Wednesday 22nd June - week 2
Bench
Bar x 10
70 x 5
90 x 3
97.5 x 5 x 3 sets (215 lbs) RPE 5, 5, 5
97.5 x 5+ managed 10 Reps with a couple in the tank
Good long pauses on the first 3 sets.
Did a bunch of band pull apart between sets. Traps were tight and pumped still from Mondays deadlifts.
Bent row
87.5 x 6 x 3 sets
87.5 x 6+ got 15 solid reps on this one. These always make me dizzy.
Seated BNP
52.5 x 8 x 3 sets -
SS
Hammer curls
17.5 x 8 x 3 sets
Good session overall, Traps and neck a bit jacked up but everything still moved well. Big upper body pump today.
BNP and curls
Did 150 burpees last night. I am increasing the volume of these again as part of a focus on conditioning alongside my strength block. I have decided to combine sessions where I just focus on a number of burpees but keep the breathing and heart rate more controlled and also to do separate interval sessions where I push the heart rate a lot higher. I general idea is to work on both aerobic and anaerobic at different times to build a bigger engine and more horse power.
You’re still SUPER!!!
Thanks Tim, knees and hips are slowly getting back to normal and then we will really see how super I am.
That must be a PB on the bench Rob? 97.5x10
I hit this for 3 sets of 10 when running super squats but the reps were sloppier. I also hit 100 x 10 for 1 set in SS.
Friday 24th June - week 2
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
Belt on
130 x 1
135 x 5 x 3 sets (297 lbs) - RPE 5, 5, 6
135 x 5+ got 8 with at least 4 left. This was a rep PR at this weight and an easy one at that.
Stopped early because knees were screaming at me.
OH press
60 x 6 x 3 sets
Presses were smooth tonight, ddid 10 reps on last set with more in the tank.
RDL
112.5 x 8 x 2 sets (248 lbs)
112.5 x 8+ managed 18 reps with now left but lungs were hurting.
First two sets without straps to work grip. Straps on for the last set.
Pull ups
3 sets
6, 6, 6
These weren’t as easy as I would like but that is what you get for putting on weight.
Good session again tonight. Happy with squats despite my knees being old and cranky. Over head was great and I put this down to all the behind neck press. Quality
Squats and overhead
Back Into some harder conditioning today with my usual strongman Saturday. Back to using the 80kg (176lbs) sandbag.
Session was 1 sandbag pick and carry followed by 10 burpees, going on the timer, every third minute. Did this for 5 rounds and then finished off with a longer sandbag walk. Lungs were pumping hard after that. All done in just under 20mins.
Sandbag work from today for anyone who is really bored 
That longer walk with the sandbag is hard. Arms were cramping on and off for 2 hours after and upper back and traps have been solid and sore all day. I am deff going to include this more often.
That sandbag work yesterday has kicked me right in the nuts!!! Body is sore as heck today. Last night it felt like something in my upper back was out of place or my collar bone was detached at the sternum .
Nothing is actually wrong accept some proper tightness and doms in places I didn’t even know had muscles.
Kept the burpees really short today and just did a simple 50 burpees to make me get some movement done. Then spent some time foam rolling, stretching and using the massage gun. Deadlifts tomorrow so that will be fun !!
Mobility and stretching doesn’t seem to be doing much for my knees. They seem to just be in pain constantly right now. Tried to do some body weight lunges today and could barely get half a rep on each side. Not happy about that.
Hope you get things sorted out soon.
Maybe add some more recovery time?
Long walks have been a boon for me with beat up knees/ hips/ back
foam roll the itb’s. gentle walking.
fish oil supplements a constant for you too mate?
or just hit some other part of the body HARD, and make the pain move there for a while? 
I appreciate the sentiment and can confirm I have done or am doing all of those things. Plus add, stretching, mobility work, self massage and sacrificing small animals to a pagan deity and still that stubborn pain is there. Getting close to the point now where I am considering a trip to my physio for some advice.
Sorry for being a stranger for a while ,(early may). Did I miss anything, big guy?