3x10: front squat 111 kg
Left bicep still pretty sore, so I did the pullups unweighted just to be on the safe side. Don’t want to tear something. Also think that’s enough static holds with the front squats - next week I’ll go back to singles and see if the static holds helped with getting stronger at the bottom.
2x1: front squat static hold 99 kg
2x1: front squat static hold 109 kg
3x12: db floor press 42 kg
3x10: pullup
This watching the clock thing is a really good idea.
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg
1x21, 1x20: military press 53 kg
3x10: pullup
3x10: front squat 111 kg
3x12: db floor press 42 kg
3x10: pullup
So let’s do front squat singles again. Doing one every 90 seconds, I can fit squatting in a half hour including setting up the sawhorses, warming up etc. Just keeping it light, since I haven’t done them in a while. Next week I’ll add weight and really see if those static holds were really effective, but with this weight the singles definitely feel smooth and takeoffs aren’t a problem.
15x1: front squat 119 kg
1x21, 1x20: military press 53 kg
3x10: pullup
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg
3x12: db floor press 42 kg
1x11, 2x10: pullup
Tabata front squats: 49 kg
No time for anything this week, got so many other things to deal with, that I didn’t even add any weight to the front squat singles. Shortened the intervals, though, to at least have some progress - did 90 seconds for the first half (like last week), then changed to 60.
15x1: front squat 119 kg
Now we’ll see if I find time to do some other lifts this evening…
Left arm feeling a lot better, generally feeling pretty rested physically, but mentally tired from having a lot to do. Will take some time off, probably till after Christmas.
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg - can’t quite do a double yet, not with these shortened rests
3x12: db floor press 42 kg
3x11: pullup
Now to eat some chicken, and potatoes fried in duck fat.
Just a little more, cause I want to prove to myself that those static holds were effective and I can move more than 130 kg off sawhorses.
1x1: front squat 119 kg, 129 kg, 133 kg
Success.
Now I’ll take a week off for real.
Took a proper week off - no work or lifting or just about anything. Came back home today, easing back into the flow:
1x14, 2x12: front squat 99 kg
2x20: military press 49 kg
3x10: pullup
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg
3x12: db floor press 42 kg
8x2: pullup 19 kg
Got home at 6 AM from NYE, but…
5x1: front squat 123 kg (90-second intervals)
10x1: front squat 109 kg (30-second intervals)
3x10: military press 59 kg
3x11: pullup
3x10: front squat 109 kg
3x12: db floor press 42 kg
1x3, 7x2: pullup 19 kg
Turning 40 today. Celebrating like this:
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x2: deadlift 229 kg
I’ve done doubles with that weight before but those took 15-20 minute rest periods. Today I got the deads, including warmup and sticking the plates on the bar and all that, done in a half hour.
3x10: military press 59 kg
3x11: pullup
15x1: front squat 119 kg
3x12: db floor press 42 kg
1x4, 2x3, 2x2: pullup 19 kg
Doing the front squats with a complete dead stop at the bottom, letting the bar rest fully on the sawhorses, and taking a breath down there. Makes them much grindier and harder than doing touch and go and breathing at the top. Also two days ago I did the singles differently than before - instead of ducking under the bar quickly and exploding I squat down under the bar, get in position, take a few breaths, and then push. Takeoffs feel heavier but much more secure and confident.
2x10, 1x9: front squat 89 kg (obviously tried 3x10 but the last one rolled forward off my left shoulder)
1x11, 2x10: military press 59 kg
3x11: pullup
1x7: deadlift 193 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg
3x12: db floor press 42 kg
3x3, 5x2: pullup 19 kg
15x1: front squat 119 kg (getting under the bar and staying in position for at least 5 seconds before each lift)
3x11: military press 59 kg
3x12: pullup
3x10: front squat 89 kg