15x1: front squat 121 kg
3x8: military press 61 kg
3x8: dip 12 kg
4x5: snatch grip deadlift 113 kg
3x10: bentover row 69 kg
2x20: alternating hammer curl 12 kg
Yeah, ridiculously light on the curls, but by the last rep I couldn’t keep good form anymore. Changing things up a bit this time because neither my right ankle nor my left elbow feel quite 100% these days, and I figured doing cleans won’t be that great for either.
3x10: Zercher squat 97 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x2: deadlift 201 kg
1x3: deadlift 191 kg
1x5: deadlift 181 kg
4x3, 4x2: pullup 33 kg
3x8: pullup
15x1: front squat 121 kg
3x8: military press 61 kg
3x8: dip 12 kg
4x5: snatch grip deadlift 113 kg
3x10: bentover row 71 kg
3x8: cheat curl 49 kg
3x10: Zercher squat 99 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x11: deadlift 175 kg
5x3, 3x2: pullup 33 kg
3x8: pullup
15x1: front squat 121 kg
3x8: military press 61 kg
3x8: dip 12 kg
1x6, 3x5: snatch grip deadlift 113 kg
3x10: bentover row 73 kg
3x8: cheat curl 49 kg
3x10: Zercher squat 99 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x2: deadlift 201 kg
1x4: deadlift 191 kg
1x6: deadlift 181 kg
6x3, 2x2: pullup 33 kg
3x8: pullup
15x1: front squat 121 kg
3x8: military press 61 kg
3x8: dip 12 kg
Trying lowering all the squats slowly, instead of adding more weight.
1x6, 3x5: snatch grip deadlift 113 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x20: alternating hammer curl 12 kg
Did the hammer curls as a finisher immediately after the last set of bar curls.
3x10: Zercher squat 101 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x3: deadlift 201 kg
1x4: deadlift 191 kg
1x6: deadlift 181 kg
8x3: pullup 33 kg
3x8: pullup
15x1: front squat 123 kg
3x8: military press 61 kg
1x10, 2x8: dip 12 kg
1x6, 3x5: snatch grip deadlift 113 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x20: alternating hammer curl 12 kg
3x10: Zercher squat 101 kg
1x3: military press 77 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x2: deadlift 203 kg
1x3: deadlift 193 kg
1x5: deadlift 183 kg
1x3, 7x2: pullup 34 kg
3x8: pullup
Probably a weighted pullup PR. The best way to get better at pullups really is to get less fat.