Back to business (sort of) today. I'm hoping to start the TM with a slight deload next week, so this week is rebuilding the bit of work capacity lost with the small taper for the meet and light week afterwards. Along with giving my shoulder more time to heal, as it's improving daily but not yet 100%. Honestly I'm not sure if a week will be enough for the shoulder, might be 2 weeks or more till it's fully healed but I'm hopeful.
Squat
45x5x2, 135x5, 205x5, 275x5, 315x5, 365x5, 405x3
Was able to move my grip about an inch narrower today, so only ~2 inches wider than usual. Good news for the shoulder. All sets here pretty easy. Could have done 5 at 405, and probably a triple at 440 and still called it easy. But laid off - still 2 more workouts to build volume capacity back up, no need to crank it up all in one day. Will plan on warmups, then 3 sets of 5 at 365, 385, 405 on Wednesday, then probably a triple at 425 or something.
Press
45x5x2 before squats to warm up shoulder. Then 45x10, 75x5, 95x5, 115x5, 135x5, 145x5x2, 95x10
Extra volume for the rehab work. 145 felt fine, probably could have gone to 165 today but I can save that for Wednesday. No rush. Will do 45x10xa bunch of sets tomorrow.
Power Clean (Warmup for Deadlift)
Bar x3, 135x3, 160x3, 195x3, 225x3
2nd set was supposed to be 165 but misloaded: put two 5s on one of the sides instead of a 5 and a 10. #intelligencefail The 225 was a very sloppy set, but still pretty easy.
Deadlift
315x1, 405x1, 495x3, 365x1 (no shoes)
Figured on a heavy-but-not-close-to-limit triple to get back to pulling. It was harder than expected, but the 3rd rep was barely harder than the 1st, which leads to believe I
had a set-up issue today and wasn't efficient right off the floor. Eh. Then tried a light single with no shoes to see if that helped the set-up. Couldn't really tell, maybe too tired by then.
C2 Rower
4 Intervals of 250m/1:30 rest
Pace: 2:00, 1:57, 1:56, 1:51
Easing back into a bit of conditioning, which I plan to do 1-2x/week. Both to keep a basic minium level of conditioning up, as well as to nudge my weight back down in the right direction. I got up into the mid 260's for the meet (once I decided on going 275), and there's no need for me to be that heavy right now. Just extra fat. 250-255 will probably be a decent place to settle till I have more muscle. I'm not concerned with the scale, really, but that's about where I expect it will be when I am where I feel I should be in terms of balancing strength gains with not getting fat. Should be interesting to see how this goes. Might have to start paying closer attention to macros. We'll see.
Probably passed 'em right to me during that hand-off!! How is your rehab coming?
Ya, that was one thing I was pretty happy about - beat my goal by 15 even with a bad bench and missing a squat I should have made that would have added 15 to my total. All is well. Do you come to NY often?
And ya, this is the third time in my life (that I can recall) when I had acid reflux. Not a bad deal. I mean, we all have our own physical screwiness we deal with. Acid reflux just isn't one of those things for me.