Long time, no write! I am back.

warmup: light leg extensions, light leg curls, TKEs, calf raises, dorsiflexions

**Low Bar Squats** (Romaleos, no sleeves, long rests)

135 x 2

225 x 2

315 x 1

*knee wraps on*

360 x 1

360 x 1

360 x 1

notes: I figured if I am squatting twice a week (or more) now, then I will try and conserve my knees a bit with wraps. Will see if that helps.

warmup: slow neg side raises, Cuban presses, shrugs

**Closegrip Bench** (medium rests)

bar x lots

135 x 5

185 x 3

*wrist wraps, elbow sleeves on*

225 x 5

225 x 5

225 x 5

225 x 5

225 x 5

**Snatch Grip Deadlift** (short rests, sock feet, Figure 8s)

135 x 10

225 x 10

315 x 10

notes: I traded sets back and forth with a guy doing speed work DLs. I know my grip is the limiting factor in these and I needed to get my back work in so I used the straps.

**Farmers Walks** (sock feet, short rests)

130/hand for 55 feet

130/hand for 55 feet

130/hand for 55 feet

130/hand for 55 feet

130/hand for 55 feet

130/hand for 55 feet

notes: went six times, got my cardio in, plus gave my grip something to do. It was light, so I did more of them.

**Cable Face Pulls** (very short rests)

2 plates x 15

2 plates x 15

2 plates x 15

2 plates x 15

2 plates x 15

notes: I had to leave soon, so I picked a really quick exercise I could bang out pretty quick.