Got a 3-day streak to record here. I started my deload on Friday, nixing the planned deadlift session because my back wasn't feeling too hot. The next day, it was feeling better so I gave myself permission to hit things out of order and do deadlifts.

Friday deload:

Bench press

135 x 5

155 x 5

185 x 5

Incline dumbbell press

80s x 4 x 10

Super-set with seated reverse hyper rows: 6 plates x 3 x 10

Keg curls

150 x 20

Saturday:

Deadlifts

445 x 5

505 x 3

565 x 1

Dumbbell split-squats

80s x 3 x 8

Felt strong. Most I've deadlifted in quite awhile.

Sunday:

3.02 mile run in 29:28. The first mile was 7:23, a significant improvement over the 8 minutes I've been averaging for a decade now. Quads started to cramp due to the split-squats I'd done yesterday but never progressed to the point of being debilitating.

My sister is visiting from out of town and brought her 2 dogs over. They started barking and growling at my cat so she's keeping them in a separated room, but I plan on taking them out for a walk when I get home from work and trying to gradually introduce them to one another. My cat is a gangster; rather than run away, he followed them upstairs with his tail puffed out because he was so curious and wasn't intimidated by their antics.