5x1: front squat 119 kg
3x10: ATG front squat 69 kg
3x6: military press 71 kg
1x17: dip 20 kg
1x9: dip
1x12: plate lateral raise 12 kg
3x10: pause deadlift 129 kg
5x10: pullup
1x5: non-alternating hammer curl 20 kg
1x10: alternating hammer curl 16 kg
Between the deads and the rest I also did some more digging in my garden and leveled the part that was uneven from burying the pruned branches last year. So the “heavy” part of the gardening is now basically done until the fall.
3x10: Zercher squat 109 kg
3x6: miltary press 71 kg
1x16: dip 20 kg
1x9: dip
1x12: plate lateral raise 12 kg
Switching things around a bit, gonna try doing lighter Zerchers and adding a bit of weight to the front squats. Been doing Zerchers heavier than front squats for quite a while now.
Also thought about taking a week off from lifting for Holy Week, but I convinced myself to instead not work on any music this week, and keep lifting. Seems lifting is less tiresome after all.
3x1: deadlift 209 kg
1x6: deadlift 189 kg
3x3: pullup 32 kg
3x8: pullup 12 kg
1x20: alternating hammer curl 12 kg
5x1: front squat off sawhorses 119 kg
3x10: ATG front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
2x7, 2x6: snatch grip deadlift 119 kg
1x3: power clean 79 kg
1x5: power clean 75 kg
1x8: power clean 71 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg
love the training Smolken
3x10: Zercher squat 109 kg
3x6: military press 71 kg
1x17: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg
3x1: deadlift 209 kg
1x6: deadlift 189 kg
3x3: pullup 32 kg
2x6, 1x5: pullup 12 kg
1x20: alternating hammer curl 12 kg
1x5: non alternating hammer curl 12 kg
Tried doing really short rests before the light sets of pullups.
5x1: front squat 119 kg
3x10: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
2x10, 1x9: pause deadlift 129 kg
1x21: power clean 55 kg
2x12: pullup
1x10: hammer curl 16 kg
Grip started slipping at the end of the last set of deads.
3x10: Zercher squat 109 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
1x17: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg
5x10: deadlift 151 kg
3x3: pullup 32 kg
1x6, 1x5, 1x4: pullup 12 kg
1x20, 1x8: hammer curl 12 kg
5x1: front squat 119 kg
3x12: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
4x7: snatch grip deadlift 119 kg
1x3: power clean 79 kg
1x5: power clean 75 kg
1x8: power clean 71 kg
1x12: pullup
1x10: hammer curl 16 kg
3x10: Zercher squat 109 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
1x18: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg
3x1: deadlift 209 kg
2x3: deadlift 189 kg
3x3: pullup 32 kg
1x6, 1x5: pullup 12 kg
1x4: pullup
1x20, 1x8: hammer curl 12 kg
5x1: front squat 123 kg
3x8: front squat 75 kg
3x8: military press 63 kg
1x9, 2x8: db floor press 32 kg
3x10: pause deadlift 129 kg
1x20: power clean 55 kg
2x12: pullup
1x10: hammer curl 16 kg
3x10: Zercher squat 109 kg
1x3: military press 79 kg
1x4: military press 75 kg
1x6: military press 71 kg
1x18: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg