Press
197.5x5 @7.5 - belt
212.5x5x2 @8.5, 9.5 - belt + wraps
Notes: After 210 was such a grind last time, I proceeded with caution and did a 197.5x5 diagnostic set first to gauge how thing would move today. Pretty well, was the answer, so went to 212 and it still moved well. Then the last set slowed down big time, but this is still better than last press workout.
I'm not exactly sure what it is, but it feels like I've turned a corner and, despite the weights getting heavier and closer to what were working weights before surgery, things will actually pick up and get easier and stronger from here. Dunno, we'll see, but I'm feeling good for the first time in a loooong time now. I managed my 290 press and 465 bench last Spring with the hernias niiggling at me every workout, and a still recovering really bad back injury. My back has never 100% recovered but feels A LOT better than it did this time last year, and my hernias are repaired, and the repair sites are getting back to normal again. Especially with my future of squats and DLs unknown, I would really, really like to run up to a 315 press and 500 bench this year. Let's go!
BB Rows
265x5, 285x5x3
Notes: Tried to do a regular DL rep at 275 when breaking the bar down and 1) knees hurt slightly less in the set-up than they did the last time I tried, but 2) Still hurt a lot when I squeezed up and started to pull, so much that I couldn't even do one rep. So a little better but definitely can't pull a DL from the floor yet. I basically use SLDL form to get the BB Rows off the ground.
Pullups
BWx4x4
Conditioning
5 rounds, starting with 30s rest, adding 10s per round
8 snatches / arm @20kg
8 pushups
Notes: Did this with a friend from the gym. Finished with 4 pushups with her on my back (~175). Harder than I expected, especially after the pressing and pushups I'd already done.
Enjoy the WolfWod.
DB Curls
40x10, 50x8x2, 30x15
Notes: Why did I finish with a set of 15, you ask. I'll tell you why.
http://www.youtube.com/watch?v=KzI-UQ-JsaQ