Yesterday:
3x8: deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
Today:
3x8: front squat 89 kg
3x9: db floor press 44 kg
1x12: military press 55 kg
1x6, 1x5: double pause deadlift 169 kg
3x10: high pull 69 kg
1x7: bentover row 69 kg
Tried adding a finisher after the last set of pulls, just keep doing rows without putting the bar down or anything.
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1x7: Zercher squat 129 kg
1x10: Zercher squat 119 kg
1x12: Zercher squat 109 kg
3x10: military press 63 kg
1x3 behind the neck press, 6 military press: 49 kg
Bosses visiting our country at work last week and this week. This leads to sitting around talking instead of actually working, but somehow is much more tiring than actual working.
1x12, 2x10: deadlift 151 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
The overly observant might notice that normally I’d have done deadlifts yesterday, but, well, got a cramp in my neck the day before, doing the military presses (or maybe cleaning the weight to do them) made it worse, and it was still pretty bad yesterday. Tried warming up but it was obvious I could lift the weights but I’d probably make it a lot worse. Fortunately today it was better, by the afternoon I’d say 90% (can still feel it if I turn my head really far to either side), so I did the deads even lighter than usual, and feel fine.
3x8: front squat 89 kg
3x9: db floor press 44 kg
1x12: military press 55 kg
1x12: snatch grip deadlift 129 kg
2x10: double pause deadlift 129 kg
3x10: high pull 69 kg
1x7: bentover row 69 kg
1x7: Zercher squat 129 kg
1x10: Zercher squat 119 kg
1x12: Zercher squat 109 kg
3x10: military press 63 kg
1x4 behind the neck press, 6 military press: 49 kg
3x8: deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
And I see I made my account here 19 years ago, a few months after I started lifting.
3x8: front squat 89 kg
1x12, 2x10: db floor press 36 kg
1x9: military press 55 kg
Did the floor presses fully resting my tricep on the floor between reps, including starting the first rep from a dead stop at the bottom. Probably the right way to do it, instead of trying to chase more weight or reps. Definitely left me more tired for the finisher.
2x5: double pause deadlift 169 kg
3x10: high pull 69 kg
1x7: bentover row 69 kg
1x7: Zercher squat 129 kg
1x10: Zercher squat 119 kg
1x12: Zercher squat 109 kg
3x10: military press 63 kg
1x4 behind the neck press, 6 military press: 49 kg
3x8: deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: front squat 89 kg
3x12: db floor press 36 kg
1x12: military press 55 kg
1x11, 1x10: snatch grip deadlift 129 kg
1x10: double pause deadlift 129 kg
3x10: high pull 69 kg
1x7: bentover row 69 kg
Also bonus snow-shoveling this morning. Here’s an afternoon pic at a local park with a, uh, actually it’s a two-string curtain rod bass, but it makes me feel like a real Saruman.
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1x10, 1x9: Zercher squat 119 kg
1x12: Zercher squat 109 kg
3x10: military press 63 kg
1x4 behind the neck press, 6 military press: 49 kg
Bar kept trying to crawl forward up my forearms on the Zerchers, probably because I tried going a little deeper. Irritating and makes them more painful and also feel heavier. Not sure if there’s really any benefit to going too deep on Zerchers tbh, once the bar’s resting on my thighs it’s almost like a little mini-rest for most of the muscles they’re supposed to train. Anyhow, something to think about before next week.
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3x8: deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
Lifting happened to fall on Ash Wednesday once again, so I’m not as well-fed as usual, but seems to be with no loss of strength.
3x8: front squat 89 kg
3x12: db floor press 36 kg
1x12: military press 55 kg
1x6, 1x5: double pause deadlift 169 kg
3x10: high pull 69 kg
1x7: bentover row 69 kg
3x12: Zercher squat 109 kg
3x10: military press 63 kg
1x4 behind the neck press, 6 military press: 49 kg
3x8: deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
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