1x3: deadlift 189 kg
1x5: deadlift 179 kg
2x16: bentover row 69 kg
2x8: front squat 99 kg
1x10: front squat 89 kg
2x8, 1x6: db floor press 44 kg
1x15: military press 49 kg
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2x12: double pause deadlift 129 kg
3x8: bentover row 89 kg
1x14: bentover row 69 kg
Went for more reps on a couple of the bentover row sets but they were so cheating I’m not counting them. Finger’s doing… OKish. I did snatch grip deads to warm up, got up to 109 kg, and it felt fine so I’ll probably attempt working sets of those in a week or two.
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3x10: Zercher squat 119 kg
3x5: military press 75 kg
1x13: seated db press 18 kg
3x10: deadlift 151 kg
2x16: bentover row 69 kg
2x8: front squat 99 kg
1x10: front squat 89 kg
3x8: db floor press 44 kg
1x15: military press 49 kg
1x10: snatch grip deadlift 129 kg
2x10: double pause deadlift 129 kg
3x8: bentover row 89 kg
1x14: bentover row 69 kg
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1x10: Zercher squat 119 kg
2x10: Zercher squat 109 kg
3x5: military press 75 kg
1x13: seated db press 18 kg
After that first set of Zerchers I decided to take some weight off and do them below parallel, as my lower back’s been feeling pretty good the past few weeks. That makes them, as I said before, harder on the quads but easier on the whole core/form/keeping the bar from creeping up your forearms thing.
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1x14: deadlift 151 kg
2x16: bentover row 69 kg
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2x8: front squat 99 kg
1x10: front squat 89 kg
3x8: db floor press 44 kg
1x15: military press 49 kg
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1x5: double pause deadlift 169 kg
1x6: double pause deadlift 159 kg
3x8: bentover row 89 kg
1x14: bentover row 69 kg
Also did a few power cleans as warmup for the rows, just to check that this feels OK.
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3x10: Zercher squat 109 kg
3x5: military press 75 kg
1x13: seated db press 18 kg
3x10: deadlift 151 kg
2x16: bentover row 69 kg
Caught a cold this week and it got worse over the weekend so last night my nose was completely stuffed and this morning I was coughing, but it seems to be getting better now. Also tried a few pullups, as my finger’s definitely better, but it still feels like pullups aren’t good for it. Of course they’d probably be totally fine if I had a pullup bar I could grab like any other bar, instead of hanging off the rectangular edge of a stair, but…
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3x8: front squat 99 kg
3x8: db floor press 44 kg
1x15: military press 49 kg
2x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x8: bentover row 89 kg
1x14: bentover row 69 kg
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3x10: Zercher squat 109 kg
3x5: military press 75 kg
1x13: seated db press 18 kg
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2x5: deadlift 179 kg
3x10: pullup
Finger feels OK after the pullups… not great during the set and for like 30 seconds afterwards, but then fine. Will see if it swells up bigger than usual or something, but if not, it looks like I can do pullups safely.
3x8: front squat 99 kg
3x8: db floor press 44 kg
1x10: military press 55 kg
2x5: double pause deadlift 169 kg
3x8: bentover row 89 kg
1x14: bentover row 69 kg
3x10: Zercher squat 109 kg
1x3: military press 79 kg
2x5: military press 75 kg
1x13: seated db press 18 kg
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