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Id say anatomy. Long legs short tosro, if i bring the bar lower i have to bend even more. Plus it always felt off, i prefer high bar, always did.

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2 February

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg
4 @ 100kg  ( extra set )
Grip failure at last set lol. Still happy with it.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand ( +2.5 kg per hand for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRUSHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Nice.

6 February

ATG SQUAT:
5@60kg ( +5 kg )
5@65kg ( +5 kg )
5@70kg ( +5 kg )
4@72.5kg ( +2.5 kg ) ( -1 rep )
3@75kg ( +2.5 kg )
-Forced progress from remembering wrong what i did last time, i was aiming for 2.5kg ups in 2 sets. And i wondered why everything felt so heavy lol

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 10 @ 53, 53, 59, 59 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 12 11 @15kg each hand ( +2 reps for set 2, +1 for set 3 )
DB TRICEP EXT :  12 12 12 @ 17.5kg ( +2 reps for last set )

8 February

Low aerobic HR zone run 8K @ 55:50 ( 7:27 pace )

1km more, yet 25''/km faster on average, compared to last week.
Impressive progress. Watch agrees, it is improving my metrics rapidly.
I guess Ive built a solid fitness base over those last years.

^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end. 

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Damn i fell back at logging, let's see if i can recall what i did:

9 February

DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg  ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand  ( +2.5 kg per hand for all sets ) ,  ( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg  ( +6 kg for all sets ) ,  ( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

Strong!

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12 February

RUN 8K @ 45:22 ( 5:40 pace )

Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.

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13  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT :  3x12 @ 17.5kg

15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.

19 February

RUN 8K @ 45:21 ( 5:40 pace )

One second (in total, not average) faster than last week, fuck yeah! lol

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20  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg  ( +5 kg ) ,  ( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.

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21 February

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km

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22 February

Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )

Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol

28 February

ATG SQUAT:
5@60kg
5@70kg
2@80kg  ( +5 kg ) ,  ( -1 rep )

BB BENCH : 10 @ 40, 42.5, 45, 47,5 kg ( + 2.5, 5, 7.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 59, 59, 65, 65 kg ( + 6 kg in 2 last sets )
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand ( + 2 reps for all sets )
ROPE PUSHDOWN :  3x12 @ 17kg ( + 2 reps for all sets )

Did a few changes:
-Skipped squats, leg muscles feel too tired/sore, gave them a break.
-Replaced DB bench with BB, as heaviest DBs available are 20kg which got easy.
-Switched from 'normal' db curls and ticeps exts to hammer curls and rope pushdown. Friday's bb curl and skull crushers were too similar.

SAID principle, man. gotta stress your body. add distance or add speed or both. pick a race and a goal time that seem slightly out of reach. hell, i had a race and a goal time last year and barely improved from march to september, in large part because i didn't adjust my training enough. (suboptimal conditions did play a role, in fairness to myself.) you know this already, of course. but do it!