Just didn't have it today. Slightly achy and sleep-deprived = slow & weak. Could've ground out a PR on the box squat but decided discretion is the better part of valour.
Training:
25mins bike (2 sessions)
11:45 (Work gym)
A1 Box squat (parallel) 20x10, 60x5, (knee sleeves on) 80x5, (belt on) 100x5, 112.5x5, 127.5x8
A2 Hip flexor mob x2x12/side
A3 Adductor mob x2x12
B1 Front squat 80x2x5
B2 Pushup plank w. DB side raise 3x2x6/side
C1 DB Bulgarian split squat 20'sx2x10
D1 Leg extn. 70x3x10 (30s rest)
S1 RF x45s/side
S2 Adductor x45s/side
S3 Side split x45s/side
S4 Box split x30s (unsupported)
Restoration:
Theracane; piriformis, hip flexor
Mini-band curls x50 reps
Diet:
1 [0700] 3 eggs + 2 slices Black Forest ham + 1tsp beef fat
2 [0945] Chicken thigh + 3g beta-alanine
3 [1300] Pork loin + salad
4 [1700]1 egg + pork loin
5 [1900] Cod in almond/coconut crust + veggies
6 [2200] Yoghurt + almonds + dried cherries + 3 squares 70% chocolate
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