SUNDAY 7/1

This workout moved back 1 day early. Trained at 1:30-3:00 PM

squat: forgot knee sleeves (doh!) so wasn't sure how this would go
barxmeh 135x5 185x3 225x2 275x2 325x1 375x8x3 --harder than I expected, but no doubt. Just shakin the cobwebs out after a week off. No fucking doubt. Quads and glutes hit hard...

clean and press: hard to get going on this. barxmeh 135x5 165x5 195x5x5 --hard to get down for cleans from the floor. I guess I'll just flat back it for now. Oly shoes heels too high? good for squtas, so I'm keeping them.... the "number 4" position is what I shoot for on cleans, and arch actively coming off the floor. Presses felt good.

rack RDL/dead: 315x1 no straps (tested grip...) 405x1 475x3x3, 365x8

t-bar row: 2 plates + 35 x 4x5 alt. with 2 sets of calves.

Skip abs
Skip close grip bench (may leave it out altogether, will try to do more upper body volume on FRiday, the squats really took it out of me)

diet:
some cheese, left over pizza crust, 1 handful m&ms 1scoop whey + 1 scoop casein prewrkout

2. post workout shake (the usual)

more to come.....