8x3: back squat 119 kg
1x10: db floor press 44 kg
2x10: db floor press 47 kg
2x20: military press 51 kg
1x5: deadlift 169 kg
1x3: deadlift 189 kg
1x2: deadlift 193 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
5/3/2 deads seem like a good way to slowly work my way back up with the deads. I’m feeling fine, but having injured the same thing deadlifting twice last year, I want to be really careful with adding weight.
6x1: front squat 121 kg
1x12, 2x8: front squat 89 kg
3x8: military press 69 kg
2x20: pushup
Let’s see if pushups aggravate my left shoulder. Maybe they won’t. Doing these all the way down, with feet slightly elevated, which seems enough to make the last couple of reps of 20 a challenge.
3x5: pause deadlift 159 kg
3x12: pullup
3x8: cheat curl 49 kg
Left shoulder was pretty sore today, but actually doing all this pulling made it feel a lot better. Maybe if I elevated my feet more, like three stairs instead of one, it would work better, cause it’d be less of a horizontal push. So, not giving up on that yet.
8x3: back squat 119 kg
3x10: db floor press 47 kg
2x20: military press 51 kg
Left shoulder still sore on horizontal presses, but not too bad. Getting better at setting up for the back squats consistently, too. Lower bar position seems to help a lot, but it’s mostly a matter of getting in the right position quickly so I can get the lift started before all the stretch reflex is gone, cause on the sets where I took too long, the first rep was pretty grindy.
1x5: deadlift 169 kg
1x3: deadlift 189 kg
1x2: deadlift 195 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
6x1: front squat 123 kg
3x8: front squat 93 kg
3x8: military press 69 kg
3x4: pause deadlift 169 kg
3x12: pullup
3x8: cheat curl 49 kg
8x3: back squat 119 kg
3x10: db floor press 47 kg
2x20: military press 51 kg
1x5: deadlift 169 kg
1x3: deadlift 189 kg
1x2: deadlift 199 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
6x1: front squat 125 kg
3x8: front squat 93 kg
3x8: military press 69 kg
3x3: pause deadlift 179 kg
3x12: pullup
3x8: cheat curl 49 kg
8x3: back squat 119 kg
1x1: back squat 129 kg
3x10: db floor press 47 kg
2x20: military press 51 kg
Let’s do one lift a day for a few weeks. Haven’t done that in two years, I think. Keeping the deadlifts light, but with good form, and making solid contact with the ground on every rep.
5x5: deadlift 169 kg
2x5: deadlift 179 kg
Not too bad. Definitely feeling less squashed than when I did 50 total reps in 7 sets with 151 kilos last summer. That took about a week to really recover from.
2x5: military press 71 kg
5x5: military press 73 kg
4x5: pullup 22 kg
3x5: pullup 24 kg
4x5: front squat 109 kg
3x5: front squat 113 kg
Again, good form, slower descent than I’ve been doing in the past, and making sure the bar makes gentle controlled contact with the sawhorses at the bottom - no whack. That makes things a lot harder, actually.
1x5: high pull 69 kg
2x5: high pull 71 kg
3x5: high pull 73 kg
1x5: high pull 75 kg
Doing these from the floor to chin level when fully upright.
1x3: deadlift 191 kg
1x3: deadlift 193 kg
1x3: deadlift 195 kg
1x3: deadlift 197 kg
1x3: deadlift 199 kg
1x3: deadlift 201 kg
Smooth, even, feeling fine, no pain afterwards.
2x3: military press 75 kg
3x3: military press 77 kg
1x3: military press 79 kg