Not a great day today. After I made much bigger jumps than planned last Friday, then got no sleep over seminar weekend, I should have expected this today. But Monday went so well that I thought today might, too. Still, weights are climbing back up again generally so one step back for two or three forward is no big deal in the grand scheme.
Squat - belt, SBDs
445x2, 475x2x2 @9s, 455x2 @8
Notes: Despite warm-ups being harder than expected, I thought I'd find a higher gear for 475 and maybe go to 485 or 495 for one of the doubles. But no. They weren't awful but they were far from great.
475x2 squat on IG
Press - belt+wraps
220x2, 230x1 @10 (wtf), 240x1 @10, 225x2x2, 185x8
Notes: These were crappy. Knees unlocked some on the 240 rep, and it was slow. Not deathly grind slow but didn't have a second rep. Felt heavy taking it off the rack.
PC+PP
135x2, 185x2, 215x2, 235x1, 255x1, 275x1, 285xfx2 (made the clean, missed the PP twice)
Notes: Cleans were actually feeling unexpectedly easy considering what I'd already done this week and today - not crisp, but coming up easy nonetheless - so thought I'd try for a new PR of 285 here. But my PP was off. I almost missed the 275, and then missed it on the 285 twice due to lack of focus. I'm sure I could make this, but didn't want to burn myself out on more attempts. Considering I had already squatted and pressed heavy both today and earlier in the week, not TOO upset about missing it.
Deadlift
365x3, 455x3
belt - 525x3 @9, 475x5 @8
Notes: Planned to do 565x3 and 505x5 after the 525 but the 525 was a lot harder than I expected and I could feel my back unlocking too. Since my back is still not fully recovered from the now 2 month old tweak, I wasn't taking any chances today. Stopped going up and reduced the back-off 5 to 475 and that, at least, went ok.
240 press/255 pc+pp/475x5 DL on IG
Chins
BWx8x4
BWx7x3
Pull-Ups
BWx5x3 = 68 total
C2 Erg: 20s/1:10 x7
Paces: 1:43.0, 1:36.1, 1:34.3, 1:27.7, 1:30.0, 1:36.1, 1:25.4
Notes: No ab cramping today, so went a little faster and increased rest a little. Still not very fast, but I did push into the 1:20s for a couple and averaged just over 1:30, so it's speeding up a little. Getting my conditioning back will feel good, and as my back gets better, I can push these harder and harder too.