10_23_Thurs 2 sess 1) Bench, Trap DL; 2) Squat,KB Snatch

2 sessions today.
Felt much better,
slept 9.5 hours last night
Getting back to normal

Time in 2:29 (lifting--first set)
Time out 3:01 (set wt down)

Z Health 20 min, no scar tape

TESTED
trap bar dL, str bar comp grip, RDL
--trap bar tested better by a hair over str bar

bench flat comp grip, bench flat mid finger at ring, pushups
bench mid finger tested best

Alternated 2 lifts
1) Trap Bar DLs
135 x 5
225 x 10 (barely touch between reps)
225 x 10 (same)
275 x 5 (same)
275 x 4 (slt pause at bottom)
275 x 2, speed slowed down, last one

2) flat bench, no spot (power rack though) mid finger at ring
warm ups
135 x6
135 w blue chains (about 40 lbs total) x 6
135 w blue chains x 5
135 w all chains (about 60 lbs) x 5
135 w all chains x 3--last one was a grind at the last 2-3 inches
all tested well, except the last set movement dropped a bit
Z Health
135 x 10--FAST, last 1-2 reps were slower, stopped
done

PM session
Time in about 7:45 pm
Out about 8:30
Z Health 25 min before hand with scar taped

Squats (both styles) tested fine and so did KB snatches--but kept reps on them low
Front squats tested a bit better as the sets went on
alternated back squat, front and KB snatches
Focus on BR and eyes matching movement
All submax weight, just working good, easy movement
all done to a bench (to decrease threat)
Tried without a bench and could feel threat go up (not sure where to stop)
training partner did not make it--busy carving pumpkins! wth

Back squats
45 x 12
95 13
115 x8
135 x 5

Front squats
(done clean style)
95 x8 (2 fingers on bar)
95 x 8 (3 fingers on bar)
135 x 5 (3 fingers on bar)
135 x 3 (3 fingers, speed dropped)

--I am a huge pussy on squats, but need to keep the weight down until I have the movement grooved again.
all done barefoot

Snatches
16 x 6/6
24 x 7/7
24 x 10/10

done
felt good at the end!
Epsom salt bath 20 min 1 qt epsom