Squat
Work up to a 5 Rep Max for the Day: 5x135, 185, 205, 225, 245
Widowmaker: 20x155
Deadlift
Work up to a 5 Rep Max for the Day: 5x235, 275, 295, 315
Widowmaker: 16x205
Time: 28:32
Assistance
4 Rounds:
10 Jump Squats
10 Ground to Overheads, 65 lbs
10 Toes to Bar
Time: 9:22
Conditioning: Run
5K, 28:30, 9:11 Pace, 424 Calories
Comments: Knee pain persists. Going to just stick with squats and deads at 5 reps and will likely keep it pretty light on the weight.
Squat: Was pretty shocked at how well those went up. Ha some knee pain, but worked through it. Good sets. Finished only 15 lbs shy of my current 5 Rep Max.
Deadlift: These started out well, then my wife and daughter came through and gave me an unintentional break. My legs got pretty cold during that so the last two sets weren't as good. Went ahead and stopped at 315.
Assistance: This was harder than it looked. Mostly because I've been taking it easy on conditioning lately. Lots of huffing and puffing and broken sets. Oh well, got it done.
Run: Holy moly that sucked! Running after doing deadlifts is just flat out wrong. Plus, that is the first 5K I've done in almot a month. With all of the time off and the knee injury I just haven't been doing them. Definitely had some knee pain during the run and I will be icing it today. Probably some major DOMS coming up this week. Hope you all have a good day!