3 minutes - front squat 39 kg
1x11: behind the neck press 49 kg (just put the wrong plates on by mistake)
1x11, 1x10: behind the neck press 51 kg
3x13: pullup
3 minutes 30 seconds - front squat 39 kg
5x3, 3x2: pullup 13 kg
3x12: db floor press 42 kg
Shouldn’t be deadlifting the day after squats, but I need to keep my schedule flexible for the next few days so better do something while I can. As a compromise, let’s take it easy and just do the last set as a single instead of a double.
1x6: deadlift 189 kg
1x4: deadlift 209 kg
1x1: deadlift 229 kg
1x11, 2x10: behind the neck press 51 kg
3x13: pullup
More sore than usual, but feeling OK.
4 minutes - front squat 39 kg
6x3, 2x2: pullup 13 kg
3x12: db floor press 42 kg
4 minutes 30 seconds - front squat 39 kg
1x11, 2x10: behind the neck press 51 kg
3x13: pullup
I time the squats with a pocketwatch, this time I hung it above eye level instead of setting it on top of a radiator that’s about waist level. Funny how not having to look down to check the time makes it a lot easier to breathe deeply and keep the bar in position.
3x6: deadlift 189 kg
No time this evening, had some business deals to finish. Bleh.
5 minutes - front squat 39 kg
3x13: pullup
3x12: db floor press 42 kg
These squats seem to work judging by how pants fit - need to tighten belts one more notch than a few weeks ago, but I guess legs are getting bigger cause I ripped a huge hole in one pair biking to work, it just couldn’t take the strain and tore across the left hamstring. So there I was, walking around the office with torn pants all day. Hahaha.
Vacation this week which mostly means digging up my garden. Did the part in the attached picture today, broke one shovel in the process. Gonna plant grapes there. After that:
5 minutes 30 seconds: front squat 39 kg
7x3, 1x2: pullup 13 kg
3x12: db floor press 42 kg
Should do overhead presses but legs and back are too sore and unsteady for that, think I’ll stick do doing floor presses after squats and military presses after deads until I get to this 8-minute mark.
Time to admit I can’t do longass sets of squats twice a week and then recover in time to do heavy deads. Thought about doing deads with a weight belt but haven’t done that in years, so after one warmup set I realized I’d need to get used to it again - it felt too weird, threw my timing off completely and all that. So I just did three sets of six with warmup weights, then:
1x6: deadlift 189 kg
1x1: deadlift 209 kg
Maybe next week I’ll be feeling up to doing more, at least I won’t have spent my days moving dirt with a shovel. We’ll see.
2x11, 1x10: behind the neck press 51 kg
3x13: pullup
6 minutes: front squat 39 kg
8x3: pullup 13 kg
3x12: db floor press 42 kg
6 minutes 30 seconds: front squat 39 kg
3x13: pullup
3x12: db floor press 42 kg
Still sore all over, taking it easy on the deads, but actually feeling better than last week.
1x3: deadlift 189 kg
1x2: deadlift 209 kg
1x1: deadlift 219 kg
1x3, 7x2: pullup 14 kg
3x11: behind the neck press 51 kg
One more week and I’ll be done with the timed squat sets.
7 minutes: front squat 39 kg
3x13: pullup
3x12: db floor press 42 kg
7 minutes 30 seconds: front squat 39 kg
2x3, 6x2: pullup 14 kg
3x12: db floor press 42 kg
Making progress with better depth on the presses and no shoulder pain, too, which is great.
Worked kinda late today and then had some stuff to take care of, but I’m feeling less and less sore every week for the past two weeks, I guess it’s a combination of adapting to those squats and not spending the afternoon moving a few tons of dirt with a shovel, then lifting. I was gonna do 3/2/1 deads again ending with 219 kg, but after three reps I thought I feel good enough to keep it going for the usual six. So…
1x6: deadlift 189 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg
Didn’t want to push myself so I did 6/3/1 instead of 6/4/2, but still - I’m finally feeling like I’m back to normal.
8 minutes: front squat 39 kg
1x14, 2x13: pullup
3x12: db floor press 42 kg
So, I made it to the 8 minute mark. Looking forward to doing squats some other way…
Need a break after all those squats, plus I haven’t taken any time off this year yet, but I don’t want to just do nothing for a week either. So let’s deload with half the usual volume.
8x1: front squat 119 kg
2x11: behind the neck press 51 kg
2x3, 2x2: pullup 14 kg
Keeping the half-volume week going…
1x3: deadlift 189 kg
1x2: deadlift 209 kg
1x2: deadlift 229 kg
2x13: pullup
2x12: db floor press 42 kg
1x1: front squat 119 kg
1x1: front squat 123 kg
1x1: front squat 127 kg
1x1: front squat 131 kg
Then back to proper training next week.
Yesterday:
15x1: front squat 119 kg (doing one single every 2 minutes)
3x11: military press 51 kg
4x3, 4x2: pullup 14 kg
Was supposed to do something else this evening and train tomorrow and I theoretically shouldn’t be doing dead 24 hours after squats, but plans changed, so:
1x6: deadlift 189 kg
1x3: deadlift 209 kg
1x1: deadlift 229 kg