Squat - Adductor Rehab
BWx10, 45x10, 75x5, 95x5, 115x5, 135x5, 155x5, BWx10
Notes: 55 total reps same as last time, but went up 40 lbs heavier on top set and average rep much heavier as well. Everything felt good. I'm tempted to increase the speed of the ramp, now that it's been 3 weeks since the injury, and to some extent I am. But I'm going to keep it more steady than super fast, just in case. I still do want to squat 600 this year, but there's a lot of year left. No need to rush back to 405 a week or two early only for it not to be ready yet.
Bench Press
405x1 @9
325x5x3 @7-8
Notes: My last warmup at 375 was smooth and easy, so I was surprised 405 slowed down so much. I had anticipated it being much faster, like @7.5 or 8. Still, it wasn't maximal and I haven't benched 4 plates since Jan 31st when I did 435 paused EASILY and strained both pecs in the process. Recovering from that, then 2 months with no gym, then having my comeback interrupted by 10 days of travel and a gym closure upon returning home - I'll take it.
First backoff set moved pretty well, then the next 2 got noticeably harder. Just wasn't a great bench day, I think on most other days right now this would have gone faster, but it's OK, I didn't have to take any weight off my planned numbers, they just moved a little slower than I'd have liked.
405x1 and 325x5 backoff bench press
Chins
BWx7x4
Deadlift - Adductor Rehab
135x5, 185x5, 225x5x2, 135x10
Notes: Moved chins up 1 rep for all 4 sets across. Deadlifts moved ROM all the way down to the floor, added 40 lbs, and all good.
DB Strict Curls
35x12x2
Plank
35s x2