5/5/10/8/6 DL w. 100/135/155/175/185
alt. 3x8 DB seated shoulder press w. 30/35/35

10/12/14 DB squat w. 30/35/40
alt 3x8ea DB row w. 45/50/50

Started with an hour and 15 of yoga with Kevin, who's a great instructor. totally different pace, he builds an entire practice over one or two muscular groups. Today it was hip stability and side stretches/rotation. I didn't have that good of a practice, I was really tired and it took me ages to warm up at all. And by then, the class was finishing up. Regardless, I always like this very alignment focused classes. I learn a bunch of new things, like keeping my hips square, and extending through the tail bone. I'm not great at always knowing where to apply these tricks/ques, but whatever.

The lifts was nice. Very short, just 30 minutes. But it was super fun to pull some weight and after yoga I felt like my form was better.

I think the weights have helped me more with recovery from the injuries. I do have to be very mindful but it's given me more stability and security in my knee. I miss lifting haha. I'm really glad to be back, even at this minimal form.

Going to keep stretching. I got a standing desk which will help a lot. Try for 3 stands? one in the morning, on after lunch, one later in the day.

Saturday yoga. Sunday run. Keep up some strong rest, I think I'm right back where I want to be. Push the lift until end of Nov/Dec. Add running in slowly. Dial back swim/yoga a tad, but actively seek a couple classes at the Y, just to scope it out.