Weight: 244.5
5 minute warmup on the bike. (Medium Day)
Standing Overhead Press: 140 for 5 sets of 5 and it was easy. Pretty encouraging after the last few sessions of all things pressing. The form and breathing all clicked like it was on bearings. So onward and upward.
Bentover Rowing: 230 for 5 sets of 5. Also not a killer, but my lats are sore in a way they have been very few times in my life. But a good satisfying kind of sore that lets me know I worked hard.
Pinch Grip: 142 for 20 seconds. I got in a hurry and didn't get a real good grip on this. I should have been able to go the full 30 seconds. Next time.
I'm staying the course in not doing much stretching as the experiment I said I'd try at Rip's suggestion. So far so good. My knee was slightly less sore this morning no doubt thanks to 5 Aleve a day I'm taking along with the cold packs I have at home and at work. But so far it doesn't feel good enough to try squats with just yet.