Friday was classic lifts workout A in the ultra-boring but ultra-effective Five by Five program:
5x5 back squat @ 180# (sweaty)
5x5 bench press @ 95# (easy)
5x3 deadlift @ 235# (easy)
This took an hour and a half, including all the warmup and mobility work. Warming up for the squats in particular takes me about 5 sets at increasing weight all on its own. And no matter how much I warm up, right now the fifth set of squats at the full working weight is always much better than the first. I move better.
There’s a meet in San Jose in October that I think I’m gonna aim for. This time I won’t injure my shoulder the day after I pay the entry fee. Really this time for sure.