Back Squat – 130#, 135#, 140# for 3x5
Leg Raise – 3x5 (no extra weight)
Power Clean – 85# for 3x5
Bench – 120# for 3x5
Incl Dumbbell Row – 2@30# for 3x5
Seated Dip – 90# for 3x5
Skipped Adduct/Abduct and Ankle Evert/Invert for time.
Best squat sets I've done in many months! Felt like I was going straight down and mostly straight up. Good ROM, pretty smooth reps. Very satisfying. At the top between reps I had to re-extend my upper chest – my T-spine, I guess – so I was losing that during the reps. But just being able to detect and self-correct it was a small step forward. And everything else stayed pretty good and pretty tight. Best part was the smoothness: I really felt like the bar path was pretty much straight up and down, almost no hitches.
My wife gave me a hint that she got off some source, about retracting your scaps to make a "shelf" for the bar to rest on. I don't know if that's hugely different from what I was doing before, but I tried to stay conscious of it this time, and that's when I had my two best sets. So I'll be sticking with that cue for a little bit.
Hint from Alastair MacNicol: https://www.youtube.com/watch?v=RMFHgVN_pcg
So there's a Hammer Strength "Seated Dip" machine, next to one of the Bench Press stations. I don't know how long it's been there: it may have been there the whole time, but they have re-arranged the gym a couple times, so maybe not. However long it's been there, I didn't know what it was and ignored it. But tonight while I was benching there was a guy using the machine, and I saw it and understood it. That's exciting to me: because I'm too weak for regular dips, and bench dips hurt me (too much ROM to the back). But I would really benefit from that exercise. Put a couple of 45# plates on the pins of the machine, and tried it. Lowered the seat for my 2nd & 3rd sets, to get better ROM.
This is fabulous! I can start with this very low weight, and slowly work up to something decent, while not hurting myself. I'm super-psyched.
Ancillary benefit: this fixes my "paired exercise" issue that I mentioned the other day, in talking about Power Cleans. I can keep my favorite mini-circuit of Bench Press and Power Clean, and pair Incline Dumbbell Rows with Seated Dips. OR
I can keep the normal & obvious pairing of Bench Press and Incline Row, and superset the Power Cleans and Seated Dips. Doesn't matter, either would be fine. It's just an organization of workout issue, but I'm very happy.
Shoulders a little sore now.
I carry, along with my three survival knives, a pocketful of flash-bangs. Good for active shooter incidents and for running into your mistress while with the wife.