5x10: front squat 89 kg
3x8: military press 69 kg
3x10: seated db press 16 kg
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3x5: pause deadlift 159 kg
3x5: power clean 77 kg
3x8: cheat curl 49 kg
3x10: Zercher squat 95 kg
1x3: military press 85 kg
1x3: military press 83 kg
1x5: military press 79 kg
3x12: dip
Deloading, because the top of my right glute’s been getting steadily worse for the past two weeks and I figure it could use a break.
2x5: deadlift 129 kg
6x3: pullup
3x11: bentover row 49 kg
Yeah, I could just take a week off, but…
3x10: front squat 69 kg
3x8: military press 49 kg
3x8: dip
Taking it easy, feeling better than yesterday but not terribly much.
3x5: pause deadlift 109 kg
3x5: power clean 49 kg
3x8: curl 33 kg
Continuing to get somewhat better.
3x10: Zercher squat 69 kg
1x5: military press 59 kg
1x3: military press 63 kg
1x2: military press 67 kg
2x20: seated db press 9 kg
Well, that’s the deload week. And, hey, I actually did all the presses with good strict form for once.
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1x5: deadlift 179 kg
1x5: deadlift 169 kg
6x3: pullup 26 kg
3x11: bentover row 73 kg
Just minor tightness on these light deads.
5x10: front squat 89 kg
3x8: military press 69 kg
3x12: dip
2x5: pause deadlift 159 kg
1x5: pause deadlift 149 kg
2x15: pullup
3x8: cheat curl 49 kg
1x50: back squat 69 kg
1x2: military press 85 kg
1x3: military press 81 kg
1x5: military press 77 kg
3x10: seated db press 16 kg
The idea is to work my way up to a set of 100 back squats with this weight. If I add ten a week, it’d take five more weeks. 50 is exhausting, but easy.
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1x6: deadlift 179 kg
1x5: deadlift 169 kg
6x3: pullup 26 kg
3x11: bentover row 73 kg
1x12, 4x10: front squat 89 kg
3x8: military press 69 kg
3x12: dip
3x4: pause deadlift 169 kg
3x5: power clean 77 kg
3x8: cheat curl 49 kg
1x60: back squat 69 kg
1x2: military press 85 kg
1x3: military press 81 kg
1x5: military press 77 kg
3x12: seated db press 16 kg
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1x6: deadlift 183 kg
1x5: deadlift 169 kg
6x3: pullup 26 kg
3x8: pullup
Doing a few quick sets of unweighted pullups after the weighted ones, with short rest periods, is kinda ugh. But I think it makes more sense than bentover rows.
5x10: front squat 93 kg
3x8: military press 69 kg
3x12: dip
3x3: pause deadlift 179 kg
3x12: bentover row 73 kg
3x8: cheat curl 49 kg
1x70: back squat 69 kg
1x3: military press 85 kg
1x3: military press 81 kg
1x5: military press 77 kg
3x12: seated db press 16 kg
The set of squats took 5:45 including setup and putting the bar back, so that’s a pretty good pace.
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D swole ken