1x10, 2x8: front squat 79 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
Went lighter on the squats, I’ll work my way back up gradually. It’s not so much the squatting that’s hard with more weight, it’s walking the weight backwards and setting it down on the sawhorses that gets me.
4x6: snatch grip deadlift 115 kg
1x4: power clean 83 kg
1x6: power clean 79 kg
1x10: power clean 71 kg
1x20: power clean 53 kg
1x15: alternating hammer curl 16 kg
1x3: Zercher squat 133 kg
1x4: Zercher squat 123 kg
1x6: Zercher squat 113 kg
3x8: military press 61 kg
3x12: dip 12 kg
5x3: deadlift 179 kg
5x3, 3x2: pullup 35 kg
3x8: pullup
And a video for a track I produced has gotten airplay on TV in Ghana.
2x10, 1x8: front squat 79 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
Lifting three days in a row on a push-pull split, due to poor planning? Yup.
4x5: snatch grip deadlift 117 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x15: alternating hammer curl 16 kg
1x2: Zercher squat 135 kg
1x3: Zercher squat 125 kg
1x5: Zercher squat 115 kg
3x8: military press 61 kg
3x12: dip 12 kg
1x3: deadlift 203 kg
1x3: deadlift 199 kg
1x5: deadlift 189 kg
6x3, 2x2: pullup 35 kg
3x8: pullup
3x10: front squat 79 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
4x5: snatch grip deadlift 117 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x15: alterneting hammer curl 16 kg
1x2: Zercher squat 135 kg
1x3: Zercher squat 125 kg
1x6: Zercher squat 115 kg
3x8: military press 61 kg
3x12: dip 12 kg
1x6, 1x5: deadlift 189 kg
8x3: pullup 35 kg
3x8: pullup
Trying to add more weight to the pullups seems pointless right now - it’ll just result in worse and worse form. I’ll probably try less weight next week, and work my way back up.
3x10: front squat 79 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
1x6, 3x5: snatch grip deadlift 117 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x15: alternating hammer curl 16 kg
1x3: Zercher squat 135 kg
1x4: Zercher squat 125 kg
1x6: Zercher squat 115 kg
3x8: military press 61 kg
3x12: dip 12 kg
I do dips from the same sawhorses I use as a squat rack. They’re quite old. My dad painted them because he had paint left over after painting my rusty old wheelbarrow (being retired, he finds things to do when visiting) and dips were harder for the past few weeks, with the smooth surface making it feel less secure. Fortunately the sawhorses are now sufficiently beat up from putting the bar down that the new paint’s flaked off the corners at the top, and dips are easy again.
1x6, 1x5: deadlift 189 kg
8x3: pullup 22 kg
3x8: pullup
Decided to finally admit I’m getting older, and learn to deadlift with a weight belt on, so I’m using less weight while I try to get used to that. Also dropped the weight a lot on the pullups, so I can do them with good form and full range. 22 kg is easy, so I did a 2-second pause at the bottom of the last rep of the last set to make it not so easy.
3x10: front squat 79 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x5: military press 71 kg
3x10: seated db press 20 kg
Finally figured out how to do the front squats deep and with good form - track how my hamstrings are touching the calves, instead of trying to figure out how far my elbows are above my knees. This way I don’t lean forward, and things work properly. Yeah, pretty obvious, but one downside of lifting at home is not having somebody point out the obvious when I’m trying something new and doing it in a stupid way.
2x6, 2x5: snatch grip deadlift 117 kg
3x10: bentover row 75 kg
3x8: cheat curl 49 kg
1x16: alternating hammer curl 16 kg
1x3: Zercher squat 135 kg
1x4: Zercher squat 125 kg
1x6: Zercher squat 115 kg
3x8: military press 61 kg
3x12: dip 12 kg
2x6: deadlift 189 kg
8x3: pullup 24 kg
3x8: pullup
Didn’t go anywhere for Christmas but figured I could use some time off from lifting anyway. Deads with a belt are not quite feeling normal, but getting better. Now just seems to be a matter of developing a good feel for where bottom is, when the bar’s about to touch the ground.