Yup, it happened – I have been fighting off a bug all weekend. Lots of sleep, Neo-Citran, warmth. Hiding from Ottawa’s snowstorm. Looks like it will be a deep freeze around the country this week.

I felt a little better by Sunday afternoon, so I decided to risk it and try to do a workout. Stumbled through the unshovelled sidewalks and went down to the gym.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
130 x 5
180 x 3
210 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

261.5 x 6 @RPE9

250 x 6 @RPE8.5
250 x 6 @RPE9

notes: not a good set of squats, I kept tipping forward. core not holding up today.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
130 x 3
145 x 2
165 x 1

182.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE<8
170 x 6 @RPE<8
170 x 6 @RPE8.5

notes: things were cruising along… and then my health started to tank – my throat got sore and I got the chills. I decided to cut the bench sets right there and move on to deads before I crashed.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
230 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

327.5 x 6 @RPE8

320 x 6 @RPE9

notes: felt worse as the deadlifts went on, so after one backoff set I packed up my stuff and came back home.

Kind of a shitty workout, but I got my work in.  Now to sleep.