Training - Week 1 Day 2

A. Back squat: 4x4 @ 22x1, 2:30 rest between sets

Did these at 75% (160), which was challenging but solid. Caught video of 2nd set, which I was able to watch before unfortunately accidentally deleting it - my hips stayed damn near level through all reps (got just a touch cockeyed on 3rd and 4th reps but much better than it has been). Hip felt ok - hip flexor seems to be the current most uncomfortable spot (after my massage yesterdays, things are generally feeling a lot better) and I felt that some but never bad during these sets.

B. Front rack rear-elevated split squat: 4x8 each leg, 60" rest

Did at 55lbs - light, but that was all the left side would tolerate. I had to work hard to keep the left side stable and knee tracking when it was the working leg, esp by the last few reps of each set. Also had some discomfort in the hip flexor when it was the elevated, non-working leg. But nothing that signalled a need to stop.

C. 3 sets:
1) BB single leg bridge @ 30x1 - 8 reps @ 105, 30" rest between legs
30" rest
2) KB front rack step-ups - 16 reps @ 35lbs
2' rest

I did #2 with double KBs alternating legs - I hope that was correct! They were tough, especially last couple reps on the left side.

D. Sled push/sprint: 6x50m (3' rest; 5' rest between 3/4)

Did with 120 or so lbs total (best guess from the folks at the gym is that the sled weighs 45-55lb and I loaded 70lb). I also had to estimate the 50m distance - they don't have the best setup for sled work. I'm taking extra credit for pushing on uneven sidewalk! All sets were between 0:24-0:30 EXCEPT the last one when I just died the last 15 or so meters - calves were screaming, glutes were almost cramping (both sides, so that means the left one was working, ha!), that ended up taking 0:37 :( But I focused on keeping the cadence up throughout until that very last stretch.

OVERALL: I felt better today, after sleeping another 9 hours last night. A bit more mental and physical fire today.