Back from the layoff Log

Hi Everyone,

back here after a long long layoff..dont mind me another log
Had a minor Hip surgery a few months ago to fix the laberal tear and a cyst on the left side…3 months rehab and then when i got back progress was really slow...lost motivation as well..

That pushed me back a fair bit in terms of my strength and my where i Had reached over the previous 12 months

But not crying over split milk…

Back to my old routine from last year based on DUP where i Squat, DL and bench 3 times a week…Looks like below

Monday:
Squats: 5 * 1-2 reps at 90%
Bench: 4 * 4 at 80%
Deadlift: 4X8 at 70%
Deadlift and hamstring work

Wednesday:
Deadlift: 5 * 1-2 reps at 90%
Squat: 4 * 4 at 80%
Bench: 4*8 at 70%
Bench assistance

Friday:
Bench: 5 * 1-2 reps at 90%
Deadlift: 4 * 4 at 80%
Squat: 4X8 at 70%
Squat hypertrophy
Weight increases by each week for three weeks and then fourth week is deload

Tuesday and Thursday I do push and Pull

Current 1 rep maxes are:

Squats: 120kg
Bench: 95kg
Dealdift: 140kg
Will post videos for form critique regularly…any help advice would be highly appreciated


Main goal is Leg size as I have chicken legs