Tuesday lifts; squats 1x 12x air, 1x 10x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125, not sure about depth, will repeat these next time and go deeeep, 3x3x 115, also really working on that tight torso through the whole move. Overhead press, 1x8x bar, 1x5x 55, 3x5x 60. Deadlift 2x3x 135, felt good. 20 back extensions and done.
Long slow distance running Weds, .75 mile intervals at 5.2, went well. 20 back extensions, 2 sets 10 reps overhead press with the bar (45 lbs) for active recovery.
Friday afternoon lifts; squats 1x 12x air, 1x 10 x bar, 1x5x 65, 1x5x 85, 1x5x 105, 1x3x 115, 3x3x 125- deep and good. I did three deep singles with 125 to finish it off. Bench press 1x 8x bar, 1x 5x 65, 1x 5x 75, 4x 3x 85, still working on five reps with 85 lbs. I set up for power cleans but had a client call and had to abandon the session.
Saturday fast interval run, 6.0 run .25 mile intervals at 1 degree incline. Better then last week, no nausea probably because I didn't eat a thing before, just drank water and iced tea. 12 back extensions and 12 reps of overhead press with the bar for active recovery.