Due to a weird schedule this week, Wed will be hard to train, so lifted today and will do Tues/Thurs.
Back felt really good today. But I hadn't eaten much before training at 4pm, so I was low energy. Affected squats and presses some, but pulling is still light enough that I didn't notice.
Squat
45x5x2, 135x5, 225x3, 315x2, 385x5, 365x5x2
385 was harder than expected, no pop at all, so lowered to 365 for the next two sets. Probably a combo of still recovering from that bug and not eating much today. I could have easily done all three sets there but wasn't in the mood for the grind and wouldn't have mattered long run since I'm still rehabbing anyway.
Press
45x5, 85x5, 115x3, 145x2, 175x5x3
I felt the lack of food here. Otherwise not noteworthy.
Deadlift
135x5, 225x5, 295x3, 345x1, 395x5
Back felt great here, very encouraging. Finally. Continued using hook grip for some reps of all sets beginning at 295. 395 was two reps double-O and then three with the hook. No chalk, but I'll start using it next time as the low 400's tends to be when the bar starts getting harder to hold for me without chalk.
Also experimented with a narrower stance than I usually use. I usually am pretty narrow anyway, maybe 6-8 inches. But I went in to about 3-4 inches and turned my toes out a bit more today. I really liked it. I'm gonna stay with it for now.
Also did four or five sets of five pushups between DL sets. First time pushups felt OK since I hurt the shoulder 8 weeks ago. Good, because I'm getting really frustrated with how long that's taking to get better, and inability to bench heavy.
DB Rows
45x10, 60x9, 75x8, 90x7, 100x6
Was tired of chins so changed it up a bit. Went conservative since I have done DB rows once in the last 18 months or so, and also wasn't sure how shoulder would react. Everything feels fine as of now, and all reps and sets were easy.
Conditioning
1 min walk / 1 min run x 5 plus a 30 second burst at the end
Started at 5.5 for the first run, was at 7.0 by the last one. Burst at 7.3. Still very slow/lame, but it was easier today.