speed bench, squats

went right to it today and layed down on the bench like I have done for countless speed bench workouts. felt like home.

3 grip bench( pinky on ring, mid line and on smooth, false grip)
barx5
67x5
95x3
117x3x10 sets. 30 sec rest/sets. this felt suprisingly great.shoulder was fine
close grip
132x1
152x1 no problem
185x1 no problem, no handoff. 3 singles after speed work. I remember.It just used to be 359 for my last close grip single after 225 plus two sets of chains for speed work! LOL!!oh well.

rolling db extensions
30#x7x8 15 sec rest/set/ these are classic.

power squat
figured a way to unrack the weight without walking. I think this might work. walking out wrecks my back and knees and ankles. shit I can barely walk with NO weight!LOL!
barx3
67x3
95x3
117x3
135x3 put on OL boot. much better.can really sit back. I will say this, the kettlebells have totally changed my squat groove. for the better. WAAAAAAY more hips and way easier to use them. bizarre.
157x3
185x3 no wraps. wrapped here last time
207x3 light wrap
225x3 woo hoo. no problem
225x3 same easier. hips feel good knees too. no walking really makes a difference. If I keep doing this I will have to get a Crespinsek monolift for the garage.
185x3
157x3
135x3 pause.

two hand swing
53x15x5 sets. this really will keep things loose and open.
72x8x2 easy

farmers walk/handstand
2/53s for 30 meters do a handstands then repeat; 7 laps/handstands

It would be so nice to be able to survive this. I actually had a great workout today for the first time in a long time. felt right.just have to go very slow and build a base back.see how the fram holds up.