After beating the crap out of my arms and shoulders the last time I raw squatted, I resolved to limit my midweek raw work to speed deadlift, in order to preserve my elbows and build some speed off the floor.
Instead of making a separate trip to the gym and dumping my kid in childcare ( which he actually likes, but makes me feel guilty nonetheless) I worked in with my strength class, who was deadlifting that day. To speed things up, I just waited until someone had about what I needed on the bar and jumped in.
I wound up doing 3 worksheets with 315 and 3 with 335. Although I pull sumo, I did these conventional to preserve my hip.
I am absolutely piss-ass weak off the floor right now, but the weight moved fast enough, I think speed dead are just what the Dr. ordered, so I will continue on with them, waving the weight up for three weeks, then dropping back down. Depending on how my hip holds up, I will also work the sumo stance in when I can.
Finished with back extensions and some pulldown abs.