3x10: Zercher squat 109 kg
3x10: military press 63 kg
1x10: lateral raise 8 kg
Abs felt like cramping up on the first set of Zerchers so I just went light after that.
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1x12, 2x10: deadlift 151 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: front squat 89 kg
3x9: db floor press 44 kg
1x12: military press 55 kg
Not trying to add weight or reps to the squats, instead trying to hit a bit more depth every week. Last three reps of the last set were the deepest today, so it’s really more a matter of confidence that the bar won’t pull too far forward than it is form or strength.
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2x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: high pull 69 kg
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1x7: Zercher squat 129 kg
1x8: Zercher squat 119 kg
1x10: Zercher squat 109 kg
3x10: military press 63 kg
1x10: lateral raise 8 kg
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1x1: deadlift 209 kg
1x3: deadlift 189 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
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3x8: front squat 89 kg
3x9: db floor press 44 kg
1x10: military press 55 kg
And snow this morning. Not claiming walking around in it is healthy, but…
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2x5: double pause deadlift 169 kg
3x10: high pull 69 kg
1x7: Zercher squat 129 kg
1x8: Zercher squat 119 kg
1x10: Zercher squat 109 kg
3x10: military press 63 kg
1x10: lateral raise 8 kg
1x9: deadlift 169 kg (didn’t quite lock out the 10th rep)
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: front squat 89 kg
3x9: db floor press 44 kg
1x12: military press 55 kg
Measured warm-up depth to 9” above the ground by having no dedicated weight room and my butt making contact with a crate of empty beer bottles behind me, but set on the trap door down to the basement which is a little below floor level. Can’t go that deep with working weight, but, well, we’ll see. Maybe I can get there in a few months.
2x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: high pull 69 kg
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1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
1x11: Zercher squat 109 kg
3x10: military press 63 kg
1x10: lateral raise 8 kg
Switched things up a little, just when it came to the squat sets on which I tried to crank out an extra rep.
1x2: deadlift 199 kg
1x3: deadlift 189 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
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3x8: front squat 89 kg
2x9, 1x8: db floor press 44 kg
1x12: military press 55 kg
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2x5: double pause deadlift 169 kg
3x10: high pull 69 kg
Did the pulls beltless. A lot more comfortable that way, as it’s just easier to breathe. Catching cleans feels better with a belt, though.
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1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
1x11: Zercher squat 109 kg
3x10: military press 63 kg
1x10: lateral raise 8 kg
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1x3: deadlift 199 kg
1x3: deadlift 189 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
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3x8: front squat 89 kg
2x9, 1x8: db floor press 44 kg
1x12: military press 55 kg
1x10, 1x9: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: high pull 69 kg