Searching for a good leg workout
to do at home, liked the look of
zercher squats so I gave them a shot.
Got to try out new lifting shoes as well
[ Zercher Squats ]
110 x 15
132 x 7
132 x 5
132 x 5
132 x 5
143 x 5
Holy shit these are rough, feels like my form
is much better doing zerchers though, its nice
being able to set at the bottom position. Will
defs be working on these.
Left it there then brother wanted to bench at night
so we did that for a bit:
[ Barbell Bench ]
110 x 5
132 x 5
154 x 5
165 x 5
176 x 5
193 x 5
193 x 5
193 x 8
193 + a folding chair hanging off each side :\ x 5
193 x 5
I dont flat bench much but that felt really good,
hopefully translates to 100kg when I get back
to a gym
Looking for a mental break after all
day studying perturbation methods, found
70kg lying on the bar in the garage, made
sense to pick it up and put it overhead.
[Clean and Overhead Press]
154 x About 20 singles with 1-3 presses from
rack position each time.
[ Found-a-rope-tied-knots-in-it-and-slung-it-over-a-tree-chinups ]
BW x 5
10kg in a backpack x 5
‘’ x 5
‘’ x 5
holy shit these are hard
BW x 4
That was great. Lats were fried the next
day, will be doing many of those chins.
This was coming off a 4hr exam so energy
was somewhat low. Decided to continue
the search for respectable deadlift technique.
[ Deadlift ]
Warmup
132 x 5
154 x 5
176 x 3
220 x 3 (form starts breaking down here)
242 x 1, 3 singles
264 x 1, many times, maybe 10 singles
286 x 1, 3 singles
was kind of disheartened at this point as
it still wasn’t ‘good’. Started playing
around with rack pulls with 220 on lowest
position.
[ Rack Pulls ]
220 x 5 normal form, therefore average
220 x 5 looking up to the sky like an idiot, AMAZING FORM SOMEHOW
220 x 5 looking up again, great form, could it be this easy?
220 x 5 great form, it was this easy
220 x 5 great form again, fml
220 from the floor to test it - quite good!
This is very encouraging, only thing stopping me
from really pushing the weight has been suspect
technique. Hell I actually felt my lower back
working properly in those sets, onwards~
[ Deadlift ]
Warmup
132 x 5
154 x 5
176 x 5
198 x 3
After this it was a whole lot of singles as my form
goes awful when I try to chain reps. Probably about 20
reps all up from between 220 and 286. It’s feeling
much more solid, still hesistant to pile weight on
sub-optimal form though
[ Dumbell Bench ]
Warmup
50 x 5
60 x 5
72 x 3
83 x 5
94 x 3
105 x 3 Weight PR
94 x 5
94 x 5
94 x 5
94 x 5
94 x 4 :<
[ Dips ]
10 Sets of BW x 5
First time at that weight was very happy
to get 3 reps, only expected 1. Back into
a better training schedule now, ready to
start a new cycle. onwards!
[ Overhead Press ] (cleaned from floor before each set)
Warmup
88 x 5
110 x 5
127 x 5
138 x 5
149 x 5 Rep PR
149 x 3
138 x 5
138 x 5
138 x 5
138 x 5
138 x 4
[ Neutral Grip Rope Chinups ]
*In between the 5x5 sets of Press
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
[ Standing One Arm Dumbell Press ]
*Paused at bottom
55 x 5
55 x 5
55 x 4
Felt awful today but this was the only chance
to get in some lifting for the next few days,
glad I did so because it went quite well. Been
experimenting with doing 5/3/1 reps of main lift
followed by 5x5 with the weight of the second working set.
This is hard, and thus good. I think~
Back at home today, decided some
volume work was the go
[ Deadlift ]
Warmup
132 x 5
154 x 5
176 x 5
then
[ Deadlift followed by Rope Chins Circuit ]
5 x 193 Dealift → 5 x BW Rope Chins
Done 10 Times
[ Dumbell Rows ]
94 x 5
94 x 5
94 x 5
94 x 5
116 x 3 PR
Had a friend who is a SC coach help me
out with deadlifts, feeling ready to jump
back into usual programming for this to make
some long awaited progress.
A week after being vaccinated of course, bleh! Hopefully
be ok for squats on saturday. Did some low weight deads
and curls anyway, followed by 12 hours of sleep. I think
I might be an idiot.