am training
56# wfd
*stand x8-10
*full x12-16
still nothing in the tank, just no drive and pop. Positions seem good, need to remember to keep my head up.. keep in front of the weight, drive to zero, blah blah blah
pm training
1 mile warmup in 3:30 on stationary bike
squat- up to 445x1, 405x1
21" box squat- 315x5x3 fast
GMs- 225x10x3
bench- up to 355x2, 315x4
dips- bw + efs mini band x10, +2 bands x10
500m row in 1:38 to finish things off
felt like I was going to get squashed under the bar, ugh, tired of these bad sessions
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