At Broward Barbell Center, where Pete and I are hosting a SQ/DL camp in a few hours.
Squat To Box: Tempo 2-1-0
95x3, 135x3, 185x3, 225x3x3
Notes: Too lazy to type it all out here but because of my knee issues, I've gotten too used to somewhat collapsing into the bottom and losing my tightness, esp low back (this is how I originally hurt my back in 2017, the same injury which still plagues me today - that is the root of it and why I stopped squatting). Some of this is inevitable at heavier weights due to the knee issue and the sudden sharp pain caused by it when squatting, but I want to minimize it to the extent possible and so did slow descent squats with a short pause on the box. I could really feel the improvement as I went on, but also the need for the work here - my first couple sets I all but "let go" of my low back and let it relax, since I've gotten so used to doing so.
I normally do leg press here but the gym has no leg press so decided to do something useful instead of skipping.
Deadlift
495x3 - EZPZ
Close Grip Bench Press
225x10, 250x10x2
Notes: Deadlift went really well. Was slated for 475x3 but feeling good and my back's been cooperating in general so went to 5 plates. Solid.
Slated for 110x10x3 DBBP but the gym's dumbbells stop at 90 or so, so subbed close grippers.
495x3 deadlift on IG
Lat Pulldown
180x10x3
Notes: No cable row either, so did pulldowns again. Tried to approximately match difficulty with what I usually do on the rows. This stack felt "heavy" - i.e. 180 felt harder than it does on the cable pulldowns at ignite.
DB Alt Curls
60x8x2
Notes: Wasn't scheduled for these till next week but DBs went from 50 to 60 with no 55s so decided to go to 60s here. Skipped planks cause I'm a lazy bum.
Assault Bike
15/45x10
Notes: The seat adjustement had rusted stuck so I had to do this with the seat 3 holes lower than usual. And the watts/speed counter was broken too, so no idea what my actual output was, which is how I usually keep track of my work. So I did them on the equivalent of a kids' bike, and blind. But at least I did them.