Ascendant

Weight - 211

Squats

Bar*10
Bar*10
135*7
135*7
225*5
225*5
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Not feeling great in left low back or rt knee, so switched to rack squats, bar just below chest height.
----------
315*8
405*5
495*5
585*5


Straight-legged rack pulls, right at knee height - no quad help, all post. chain. No bounce.

225*8
315*8
405*8
495*5
585*4
635*3
405*23 - guh


PMGHR

80*8
60*12
60*12
60*12

TOUGH today, but got through all of them at the lighter weight. The SLDL's right before obviously shot my hamstrings and glutes.


Ab crunch

50*12
70*12
90*12


Hanging straight legged leg raises --> ab crunch

bw*7 --> 110*7 --> bw*7 --> 110*7



***Notes - knees weren't feeling 100% today, but more odd was my left lower back felt gnarly and cranky. After I got home I iced 6 times and took a contrast shower and it feels a lot better today. I'm going to try to get more volume in from now on.