Weight afterward: 193.
rotator cuff
pull ups (5 sets of 10: went very well)
weightless squats: several sets of 5 (see below);
bench press: very humbling. 10 x 135, 3 x 175 (hips DOWN), 6 x 165 (hips DOWN)..being strict about that really makes a difference.
clean and press: 4 x 95, 3 x 95, 6 x 85 (strict, full range even below the shoulder)
dumbbell press (usual wider angle, to parallel) 2 sets of 10 x 45
rows: 3 sets of 10 x 115
plank (2:30
headstand
Then 2 miles on the track: (lane 2) 9:58, 8:52 (18:57); first 4 laps took 5:05. Frankly, that HURT…almost race hurt. Cleaned out the lungs.
About the weightless squat method I was trying out
The idea as I understand it: don’t bring your butt forward from the bottom; bring it UP and keep the bent over angle the full way. The weightless ones were completely painless. Next project: do it with the bar.
Life of an old goat 