3x10: front squat 85 kg
1x2: military press 77 kg
1x3: military press 73 kg
1x5: military press 69 kg
3x10: seated db press 20 kg
3x5: pause deadlift 159 kg
3x10: bentover row 75 kg
3x10: alterneting hammer curl 18 kg
1x2: Zercher squat 139 kg
1x4: Zercher squat 129 kg
1x6: Zercher squat 119 kg
1x10: Zercher squat 89 kg
3x8: military press 61 kg
3x12: dip 12 kg
1x2: deadlift 209 kg
1x5: deadlift 199 kg
1x6: deadlift 189 kg
2x3, 6x2: pullup 31 kg
3x8: pullup
No bodily function commentary today.
3x10: front squat 85 kg
1x2: military press 77 kg
1x3: military press 73 kg
1x5: military press 69 kg
3x10: seated db press 20 kg
Declaring this deload week, mostly because my right glute felt really tight today. Might be just that I did a 4-hour drum recording session earlier today and that left me tired, but OTOH I didn’t even do the drumming, just a lot of standing around and occasionally pushing a button or naming a file. Somehow, though, all that standing around was tiring. Anyway, my elbows aren’t 100% either and my right pinky hasn’t felt right on certain lifts in months, so… might as well try a deload.
3x4: pause deadlift 129 kg
3x10: bentover row 49 kg
3x12: alternating hammer curl 12 kg
3x10: Zercher squat 89 kg
3x8: military press 49 kg
3x12: dip
With the Zercher squats, since they were light, I did the “real” Zercher lift to set them up (instead of picking them up off sawhorses and walking out). That means deadlift the bar, squat down balancing the bar across my thighs, get the elbows underneath, and then do the first rep. This isn’t tricky, but it does take a bit of time so most of the stretch reflex is gone by the time I start going up, making the first rep a little harder than it would otherwise be.
2x5: deadlift 149 kg
8x3: pullup
3x8: front squat 69 kg
3x5: military press 59 kg
3x10: seated db press 16 kg
Deload week complete.
1x6, 2x5: pause deadlift 159 kg
3x10: bentover row 75 kg
3x10: alternating hammer curl 18 kg
So back to normal. Feeling better, not quite 100% so still wrapping the elbow, but definitely a lot better than a week ago.
1x3: Zercher squat 139 kg
1x4: Zercher squat 129 kg
1x6: Zercher squat 119 kg
3x8: military press 63 kg
3x12: dip 12 kg
1x5: deadlift 201 kg
1x6: deadlift 189 kg
8x3: pullup 24 kg
3x8: pullup
Glute’s pretty much normal, elbow not quite but better, so I’m wrapping it and going light on the pullups.
3x10: front squat 85 kg
1x2: military press 77 kg
1x3: military press 73 kg
1x5: military press 69 kg
3x10: seated db press 20 kg
1x5, 2x4: pause deadlift 169 kg
3x10: bentover row 75 kg
3x10: alternating hammer curl 18 kg
1x3: Zercher squat 139 kg
1x4: Zercher squat 129 kg
1x6: Zercher squat 119 kg
3x8: military press 63 kg
3x12: dip 12 kg
Also got to load and unload 20-odd bags of construction rubble yesterday. The ones that were just chunks of hollow bricks were light, but the ones with a lot of mortar dust and small pieces, probably over 50 kilos each. Will need 3-4 more trips like that to fill the pit in the garage. Just one of those auto repair type pits, it’s got no practical use, so it’s getting filled. So, Zercher squats come in handy for lugging stuff like that around.
1x5: deadlift 201 kg
1x6: deadlift 189 kg
2x3, 6x2: pullup 25 kg
3x8: pullup
3x10: front squat 85 kg
1x2: military press 77 kg
1x3: military press 73 kg
1x6: military press 69 kg
3x10: seated db press 20 kg
Taking today off because got another load of rubble to load and unload, and it’s Good Friday so I’m not really fully fed. I feel like I could go lift, but it seems smarter tp leave it for tomorrow.
3x6: pause deadlift 169 kg
3x10: bentover row 75 kg
3x12: alternating hammer curl 18 kg
1x3: Zercher squat 139 kg
1x4: Zercher squat 129 kg
1x6: Zercher squat 119 kg
3x8: military press 63 kg
3x12: dip 12 kg