late-night grind.

warmup: rumble roller IT bands, adductors, piriformis

then a guy walked over and asked me to explain why I foam roll. ok fine, I like helping others, guy seemed cool. but that time could have been spent warming up my low back, instead I warmed up my jawbone.

Deadlifts (2-4 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
*belt on*
315 x 6 @RPE7
315 x 5 @RPE7
315 x 6 @RPE7

notes: I suck at high rep deads and squats, not surprised my RPE7 is so low. They get taxing fast.

squat warmup: dorsiflexions, TKEs, kickbacks, side planks

High Bar Squats (1-2 min rests, belt on, Romaleos, SBDs)

185 x 4
225 x 3
265 x 6 @RPE7
265 x 6 @RPE7
265 x 4 @RPE7

notes: on that last set, gas was starting to run out. I realized how late it was getting, so I shortened the rests to grind this out, but at cost of some reps I think. Anyhow, it was late and I wanted to wrap it up.

I decided to superset my assistance work together, and take zero rest.

Superset: Barbell Lunges and Standing Calf Raise Machine (no rest, back and forth)

95 x 10 per leg / 210 x 15, both RPE7
95 x 10 per leg / 210 x 14, both RPE7
95 x 8 per leg / 210 x 10, both RPE7

notes: I was on the shuttle track (calf raise was adjacent) with no racks to use, so to get the barbell going, I had to clean it up, press it, lower behind my head, do my lunges, BTN press it back up, bring it down in front of me than go do calves. A little extra work