Legs

Back squats a2g - Smith rack
115 x 5
135 x 5
155 x 5
170 x 5
180 x 5
190 x 0

Both the free weight racks were being used this morning, so I went with the Smith rack again. This time, I took into account that the bar weighs 30lb. I've done 3 reps at 190lb before, so I was disappointed that I couldn't even manage one today. In fact, I've felt pretty tired all week. More about that below.

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21-15-9 rft
Deadlifts @ 185
Weighted lunges @ 35s (per leg)
Time = 13:29

I probably could have used heavier weights for each of these movements, but I wanted to do a routine that enabled me to move as quickly as possible, rather than simply heavy. 

Earlier this week, I thought that Saturday's back-to-back metcons had taken more out of me than I expected, but that's probably a stretch. Then I realised that although my gym sessions haven't been anything too unusual, I've been spending two or three hours every day moving boxes and furniture to the new house. Try deadlifting a heavy sofa, then carrying it up and down stairs!

Pushing

Lucas Podolski tucks one away for the Gunners against Liverpool

Push press
85 x 3
95 x 3
100 x 3
105 x 3
110 x 3

Exactly the same number of reps as last time. Bearing in mind the punishment my shoulders endured on Saturday, I'm not too bothered.

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Bench press - Smith rack, safeties on third hook; small bench
110 115 x 3
120 125 x 3
130 135 x 3
135 140 x 2
135 140 x 1

These weights are based on the assumption that the bar weighs 35lb 30lb, but I'm not sure if that's the case. I would have used my usual set up, but both the squat rack and the cage were being used. Of course, I could have opted for dumbbell bench presses, but I wanted to try something a bit different.

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Dumbbell incline shoulder press
32s x 10, 37s x 5, 5, 5, 4