1x5: deadlift 189 kg
1x4: pullup 36 kg
2x15: pullup
Hamstring feels 100% but left bicep has been more sore than the right for a while, especially after high pulls and pullups, so I’m trying to see if unweighted pullups feel better, and they do, so… might do those for a few weeks and hope it also gets to 100%.
2x10, 1x8: front squat 99 kg
3x6: db floor press 44 kg
1x12: db floor press 36 kg
1x15: military press 49 kg
2x5: double pause deadlift 169 kg
3x10: bentover row 79 kg
3x10: Zercher squat 119 kg
3x5: military press 75 kg
1x7: military press 69 kg
1x10: military press 59 kg
1x15: military press 49 kg
1x5: deadlift 189 kg
50 total pullups
3x8: front squat 99 kg
1x7, 2x6: db floor press 44 kg
1x12: db floor press 36 kg
1x15: military press 49 kg
Another evening that’s supposed to be off but I need to lift today because I need to do something else tomorrow, so I went a little easy on the squats, but also did them a little slower, which might be the right thing to do anyway…
2x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: bentover row 79 kg
3x10: Zercher squat 109 kg
2x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x15: military press 49 kg
Did the Zerchers a little lighter but deeper, letting the bar rest on the thighs instead of just touching them. This means going a good deal below parallel, but the bar ROM doesn’t increase much beacuse at the bottom it’s resting on the thighs. Anyway, it makes the lift harder on the quads but less tiring on the abs. My left quad just above the knee would get pretty sore for a few months if stretched that much at the bottom of a squat but it’s gotten better, so let’s do it this way for a while.
1x4: deadlift 189 kg (went for five but didn’t quite lock it out before I felt like I was about to cramp up, so only counting four)
50 total pullups
Thursday:
3x8: front squat 99 kg
3x6: db floor press 44 kg
1x12: db floor press 36 kg
1x15: military press 49 kg
Today:
1x5, 1x4: double pause deadlift 169 kg (again not counting the last rep that ended a couple inches short of lockout)
3x10: bentover row 79 kg
3x10: Zercher squat 109 kg
2x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x15: military press 49 kg
1x3: deadlift 189 kg
1x5: deadlift 169 kg
50 total pullups
3x8: front squat 99 kg
3x6: db floor press 44 kg
1x12: db floor press 36 kg
1x15: military press 49 kg
2x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: bentover row 79 kg
Left arm definitely feeling better, but doing a few light cleans during the warmup it’s not 100%.
3x10: Zercher squat 109 kg
2x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x15: military press 49 kg
Sliced my thumb a bit yesterday foolishly picking up a glass carboy with an obvious crack by the neck, fortunately today is perhaps the least grippy of all days on the schedule.
1x4: deadlift 189 kg
1x5: deadlift 169 kg
3x8: pullup 12 kg
1x5: pullup
Doing light weighted pullups, arm feels OK.
3x8: front squat 99 kg
3x6: db floor press 44 kg
1x12: db floor press 36 kg
1x15: military press 49 kg