Long day somehow - started too early! I fall short on the ability to be tranquil and just mildly busy - it seems like it's too often absolutely all or nothing. Post-run, I did one big manuscript task, read the requisite chapter of Gibbon, did deadlift workout and had an hour of PT. Which made my back actually feel normal - first session I think where I haven't come away feeling more pummeled than relieved.
1hr lower body:
(1) medicine ball slams (center-side, both sides, 5 x 3)
1 x 10 @ 55% (131)
1 x 3 @ 60% (146)
1 x 3 @ 65% (156)
2 x 10 @ 70% (166)
Using 240 as current max as I'm pretty sure I could pull that without busting anything! Had to adjust numbers slightly obviously; bar plus 15kg bumpers is 111 to start out.
(3) block pull - drop top set by 5-10% (I dropped it a little more as I was short one 10lb plate and it made sense just to use 5s instead): 4 x 6 @ 141
(4) 100 shrugs @ 37.5
(5) 100 biceps curl @ 12.5