NROL, Break-in workout A
Weight: 355.8
(-4.0) 
Since my training partner was out of town last week, we swapped the rest week and the last week of Break-in. So this was our first NROL workout after a week off, and also after I had a session with the very cool Chip Conrad at
Bodytribe to work on my squat and deadlift form.
Squats:
Brand new form, courtesy of Chip. No more ATG; these are more glute-dominant.
1 x 15 x 15
Whoa, that was way too easy. Did I get stronger during rest week? Guess so.
1 x 22 x 15
... except for my right knee twinging, I guess I'm ready for a real bar, because that was easy too. (For perspective, when I started lifting at the beginning of last November, I could barely manage 3 bodyweight squats, while clinging to the rack to keep from falling over.)
Two-point DB row:
2 x 15(e) x 15
... first set, the right shoulder (torn rotator cuff last year) breezed through. The second set was more challenging.
Lunges:
1 x B(e) x 12
This constitutes a personal record, I guess, but the right knee gave out while I had the LEFT leg forward (wtf?) and I fell over. Let's just say the set with the right leg forward was... compromised. And I wasn't trying for a second set. I'm trying to improve the !@# knee, not demolish it.
Pushups:
2 x B x 15
Another personal record -- after some help from Chip in person and Lou Schuler via email, I tried this set from atop a balance ball. The right shoulder did its usual and customary bitching, but for the first time I have DOMS in the fronts of both shoulders, so something good must be going on.
Crunches on top of swiss ball:
1 x 5kg x 15
... still too light, so...
1 x 25 x 15
okay, that was work. Go me.
I am SO looking forward to deadlifts on Thursday, assuming my knee calms down by then. And Fat Loss I, next week, where apparently I get to hate lunges more and with oblique work added.
I had intended to do my first 4-round Metabolic Overload workout after this workout, but chickened out. Back to the gym tomorrow on whatever piece of aerobic equipment doesn't make the knee flame out.