Leg day
Front squat
20kg x5
40kg x5
60kg x3
70kg x2
80kg x1
90kg x1
100kg x1
110kg x3 <<== new 3RM... also new 1RM
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
Ab wheel rollout
x10
x10
x10
x10
Barbell Shrugs
20kg x10
40kg x10
60kg x10
70kg x10
70kg x10
70kg x10
Deadlift
60kg x3
70kg x3
83kg x5
95kg x5
108kg x7 <<== target 5, exceeded by two
DB concentration curls
7.5kg x10
12.5kg x5
15kg x10
15kg x10
15kg x9
15kg x8
15kg x8
Notes
First time trying 110kg front squat, and it was pretty easy. I went into it thinking that I might just do 5x2 or something. After the first rep I thought "I can handle a triple". After the second set I thought "I can do eight of these". And so it was. Pleased with these, feel like there is more in the tank. I think the pace of progress will pick up a little now. Going to be 120kg fairly soon I think. Really looking forward to that.
Today was the first time trying deadlifts for the first time in more than a year, except for the odd demonstration I have done for people. They felt good. No stress on the back at all- just so much easier now I have figured out how to use a belt. I didn't push the AMRAP given how long it's been. If I hadn't been thinking about that and had chalk (I used hook grip and no chalk) I would probably have done over 10.
I actually went out last night. We had a work barbecue, there was tonnes of free beer. Stayed there until 9, then went on to some bars with some of the more fun staff from our company. It was basically the cool Turks, some of our Syrian staff, and a couple of the consultants. I spend pretty much the whole time talking to a pretty Syrian-Canadian girl who I must admit I have a crush on. A high point was when they put Salsa on... I can do most of the basic steps, but leading your partner is much more difficult because you have to know what you are going to do one step ahead, and then you have to be able to signal that and move your partner into it. If you are a strong leader you can make them do all sorts of cool stuff as long as they can more or less do the basics. Anyway, even though I haven't really salsa'd in more than 10 years, it kind of came back and I was able to properly salsa and lead the pretty Syrian-Canadian girl. So I had her spinning and moving all over the dance floor, to her amazement and the amazement of the people we were with. Leading is a very manly thing to do, too- you are basically physically controlling the girl. So it's a good thing to do with a pretty girl. Then after that the music changed to dance, so I showed off some of my other dance styles. Afterwards she said "You're such a good dancer! Where did you learn that?" and I said "dance school". Boom. Got back 1AM, pretty drunk, but wasn't so ruined this morning that I couldn't get to the gym. Meat, dance, pretty girls, alcohol, it doesn't much better than that.