I ended up lifting on Sunday because I just had the urge.

Sunday: Squat

For some reason while I was driving to the gym I decided I wanted to move my box height down, again.  I went from an EFS box at the highest setting and an Airex pad on it to the box with a 25lb bumper plate on it.  This probably dropped the overall height by 2 inches.  And, I decided to do this on my heaviest (relative term) week.  But, I committed to it and knew I would think I sucked if I waited until next week.

What I did change was my top work set from 5 reps to 5 sets of 2 reps.

  • SSB Box Squat: 205x3/225x3/5x2@245
  • Dips: 5x5
  • SSB FSL: 5x5@205
  • Dips: 5x5
  • T-Bar: 5x10

I also did 100 reps of Face Pulls and Pull-aparts during my squat work.

Monday: Bike for 30 minutes

Tuesday: Press

I had the urge to not be in my weight room so I went to the Rec Center.  They have a few good bars so I figured I'd give it a go.  Once I got there I remembered they have KB's, so I used them for my assistance work.

  • FBB Press: 95x5/95x5/115x5/135x5, FSL: 5x5@115
  • KB Snatch: 5x5 w/44lbs each arm
  • KB Squat: 5x10 w/70lbs

Once I was able to get a platform and the FBB from a knucklehead who was doing rows with 95lbs I actually got in a great workout.

I've gotten a little lazy with my conditioning.  I have to pick it back up.  I felt my best when I was pushing the Prowler after each lift.  This way I got in 3 lifts and 3 conditioning sessions each week.  Anything else was extra.  I have to get back to this.