Had a solid workout today till Wolf's Disease struck true at the very end.
Squat: 4" belt, sleeves, on a 30kg squat bar (accounting for the odd loading #s)
456x1, 496x1 @6.5, 521x1 @8.5
Notes: Wanted to get my squat back onto a Saturday schedule, but didn't want to wait till Saturday to squat, a full week and a half since the previous time. My thought was to work up to a heavier single again today, leg press Weds, then do a lighter squat Saturday before one last heavier squat the following Saturday, and then the meet the Saturday after that. My gym has the same kind of thick 30kg squat bar the USPA uses, so used it to get used to it.
Generally went well, 496 was faster and easier and felt better than it did 5 days ago on Weds. Moved up to 521 for one more single and while it was a slightly greater difficulty increase than I expected it to be, it was mostly cause I had been squatting fairly naturally previously and then guarded my back more for this final rep. Still moved with gas in the tank.
Press: 4" belt + rogue wraps
255x1, 275x1, 285x1 @8.5
Then 255x1 EMOM x8.
Notes: 285 moved well considering the big 200x6x6 volume workout I did only a few days ago. While I'm not benching at all, so the overall "pressing volume" I'm doing right now is actually less than usual, I'm pressing more to make up for some of it, and I find that presses hit the triceps and delts harder than benching does, volume and weight equated. So given all that, very happy to hit 285 so solidly today.
521 squat and 285 press on IG
Lat Pulldown: Medium Neutral Grip
225 (full stack) x 10, 235x10x2
DB LTEs
60x8x2 - tweaked the other side, the one that has been OK, of my back getting up off the bench after the second set. It *SEEMS* not too bad right now, but I've been fooled by that before, so holding up judgement till tomorrow, when I'll know more. It is also over-extension sensitive, as opposed to the side I tweaked last Weds which is flexion sensitive.
Certainly I can speculate that Saturday's heavyish block pull and today's heavyish squat were a lot to put on a still recovering back, and maybe this side was working a little overtime to protect the still healing other side. Maybe. But even if that is the case, which it may or may not be, it's still funny that it didn't come out on the squats themselves. It didn't come out on any of the 11 presses of 255+ lbs I did today when my back is in full extension or even arched slightly more than that. Nope. It came out when getting up off the bench after a set of dumbbell freakin' LTEs. What a world.
External Rotations and Existential Angst
3x12 @2