15x1: front squat 123 kg
3x8: military press 61 kg
3x12: dip 12 kg
After last week’s squats, these feel like a relief.
4x5: snatch grip deadlift 115 kg
3x8: power clean 69 kg
1x20: power clean 51 kg
1x20: alternating hammer curl 12 kg
1x2: Zercher squat 131 kg
1x4: Zercher squat 121 kg
1x6: Zercher squat 111 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x10: deadlift 179 kg
8x3: pullup 34 kg
3x8: pullup
10x1: front squat 125 kg
12x1: front squat 89 kg (every 10 seconds)
3x8: military press 61 kg
3x12: dip 12 kg
Warming up for the presses, did five light reps then one more behind the neck. Somehow, the working sets felt easier than expected, though I still did lean back on the last couple of reps. Interesting, though, maybe doing one behind the neck realigned something in the shoulders or back better.
4x5: snatch grip deadlift 115 kg
1x3: power clean 83 kg
1x5: power clean 79 kg
1x8: power clean 69 kg
3x8: cheat curl 49 kg
1x12: alternating hammer curl 16 kg
1x3: Zercher squat 131 kg
1x4: Zercher squat 121 kg
1x6: Zercher squat 111 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x2: deadlift 209 kg
1x3: deadlift 195 kg
1x5: deadlift 185 kg
1x3, 7x2: pullup 35 kg
3x8: pullup
11x1: front squat 125 kg
12x1: front squat 89 kg (every 10 seconds)
3x8: military press 61 kg
3x12: dip 12 kg
2x6, 2x5: snatch grip deadlift 115 kg
1x3: power clean 83 kg
1x5: power clean 79 kg
1x8: power clean 71 kg
1x20: power clean 51 kg
1x12: alternating hammer curl 16 kg
Did that set of 20 cleans in a little under a minute.
1x3: Zercher squat 131 kg
1x4: Zercher squat 121 kg
1x6: Zercher squat 111 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
3x10: seated db press 10 kg
1x10: deadlift 175 kg
2x3, 6x2: pullup 35 kg
3x8: pullup
Today was supposed to be a day off but then I had something I should do tomorrow evening. Could take care of it after lifting, but…
3x8: front squat 89 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: miltary press 71 kg
3x10: seated db press 20 kg
Changing things up, since I started doing heavier Zerchers and that made the Zerchers and front squats pretty similar in terms of weight. Walking the squats out in front of the sawhorses and doing them deeper, which is fine, but the walking them backwards and putting the bar down on the sawhorse is something that is gonna take getting used to.
2x6, 2x5: snatch grip deadlift 115 kg
1x4: power clean 83 kg
1x5: power clean 79 kg
1x10: power clean 69 kg
1x20: power clean 53 kg
1x15: alternating hammer curl 16 kg
Yeah, supposed to be a day off but it’s a national holiday, so… moved up tomorrow’s training.
1x2: Zercher squat 133 kg
1x3: Zercher squat 123 kg
1x5: Zercher squat 113 kg
3x8: military press 61 kg
3x12: dip 12 kg
1x2: deadlift 209 kg
1x3: deadlift 199 kg
1x5: deadlift 189 kg
3x3, 5x2: pullup 35 kg
3x8: pullup
And, yeah, was supposed to take today off and lift tomorrow. But at this point I just wanted to try this to see how lousy and DOMSy I’ll feel tomorrow. I could probably do two days on, one day off long-term. But it feels like doing a push-pull split, two on/one off/one on/one off is best, partly because that way the second day of two days in a row will keep changing.
3x8: front squat 89 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
2x6, 2x5: snatch grip deadlift 115 kg
1x4: power clean 83 kg
1x6: power clean 79 kg
1x10: power clean 69 kg
3x8: cheat curl 49 kg
1x15: alternating hammer curl 16 kg
1x2: Zercher squat 133 kg
1x4: Zercher squat 123 kg
1x6: Zercher squat 113 kg
3x8: military press 61 kg
3x12: dip 12 kg
1x10: deadlift 179 kg
4x3, 4x2: pullup 35 kg
3x8: pullup