It's a bit of shame that in the high-stress week, my working weight has to drop so significantly. It beats no training however and my range of motion is back for squats. The pain is largely gone. And I did absolutely nothing special to nurture or recover it. Not even stretching or foam rolling. Went to the beach for the weekend, stayed up late, ate irregularly and drank moderately (tipsy but not drunk). The old me from a year ago would have freaked out about this break from norm and "lack of recovery". So yes, I'm happy with what I can lift today.
3-0-3 Tempo Squat - 155x8 @6, 160x8 @7, 165x8 @8 x2 (no belt)
Deducted the usual 2 whole eggs and 3 egg whites out of my pre-workout breakfast today, and the bloating feeling that I often feel when deadlift is the first exercise is gone. (Not that eggs make me bloated, I just think I might have eaten too much to digest well before the workout.) I probably have more than 2 reps left in the tank on those 300 lbs sets, but i'm going to cut myself some slack for being conservative after the back tweak.
I rushed the bench press today and the first 175-lb set was probably more than @6. I had two solid @8 sets with 180 lbs, and then the intra-set fatigue just set in, making the last rep of each set a 3-sec grind. Rest minute was just 3 minutes, because 5 mins rest for 5 sets is just not affordable for me on a work day. Speaking of work, it's been a stressful week. No excuse for a single guy though.
Was supposed to do this training session on Friday and do the second GPP day with HIIT today. Ended up not being disciplined enough to train yesterday due to some work and personal stress.