Went on a 30-min jog yesterday and did lots of stretching throughout the day. Also used my massage gun because I'm sore all over, especially my traps. It's not just my upper traps that are sore but the lower ones extending down the length of my back, too. Never had that happen with shrugs before.

Today has been great so far. Got good sleep and was preparing my bench set-up before the lack of time before work and level of soreness I was still feeling made me table it for tomorrow. My bench day is the closest thing to a max effort workout of the week at the moment (my deadlifts are heavy for low reps too but well below a max). Decided this last month that I really want to chase that mythical 405lb bench press while I'm gaining weight, and my squat and deadlift have been historically easy to raise so I'm not concerned about their numbers for a meet so this is the one day where I want to be as fresh as possible and not be hindered by recovery needs. 

Ended up taking the Prowler out stacked with 5 plates and then did drop-down laps where I removed a plate for each run. When I got to 2 plates, I pulled it. Also got in two laps of suitcase carries with a 50 lb kettlebell. Went in after that and did 30 burpees and a tough 1-minute plank where my sore arms and legs were the weak link and barely able to hold me up. Now currently eating a bison-quinoa-veggie bowl and weightgainer at the office.