5x1: front squat 123 kg
2x10, 1x8: front squat 79 kg
3x8: military press 63 kg
3x9: db floor press 32 kg
4x6: snatch grip deadlift 123 kg
3x8: high pull 69 kg
1x12: pullup
1x6: hammer curl 18 kg
Last week one of the daily tips was about standard plate diameter not being suitable for everybody deadlifting, so I finally got curious enough to measure the diameter of my supermarket plates. 36 cm, so a bit smaller than the Olympic standard and theoretically I’m always pulling from a small deficit. I also checked how big a deficit there is when I do the snatch grip deads, and it works out roughly to the bottom of the bar being about 5 cm off the ground. Pretty deep, but my torso is quite short so I’m OK with doing that with no major strain or soreness afterwards. I can’t get comfortable with doing snatch grip deads or paused deads with a belt, though - just feels way too squashed for way too long at the bottom.
3x10: Zercher squat 109 kg
1x7, 1x6: push press 73 kg
1x5: military press 73 kg
1x6: military press 59 kg
1x8: military press 49 kg
1x12: plate lateral raise 5 kg
3x5: deadlift 189 kg
3x3: pullup 32 kg
1x5: pullup 20 kg
1x5: pullup 12 kg
1x4: pullup
1x12, 1x4: hammer curl 16 kg
5x1: front squat 123 kg
3x10: front squat 79 kg
3x8: military press 63 kg
3x9: db floor press 32 kg
4x6: snatch grip deadlift 123 kg
3x12: bentover row 69 kg
1x8: hammer curl 18 kg
Bentover rows instead of high pulls because I did something weird to my left foot at some point during the day… pulled something in the bottom or something. Not serious, but doing explosive lifts that involve rising up on my toes kinda seemed like a pointless risk.
3x10: Zercher squat 109 kg
1x4: military press 77 kg
1x5: military press 75 kg
1x5: military press 73 kg
1x8: military press 59 kg
1x6: military press 49 kg
1x12: plate lateral raise 12 kg
1x6, 1x5: deadlift 189 kg
1x4, 2x3: pullup 32 kg
1x4: pullup 20 kg
1x5: pullup 12 kg
1x4: pullup
1x14, 1x4: hammer curl 16 kg
5x1: front squat 123 kg
3x10: front squat 79 kg
3x8: military press 63 kg
3x9: db floor press 32 kg
Did the last two sets of squats with no belt - probably should have been doing the light sets all along, but, well, I just never got around to taking it off before I guess. Does feel like no belt makes bouncing out of the bottom a little harder.
3x10: pause deadlift 129 kg
3x8: high pull 69 kg
1x12: pullup
1x6: hammer curl 18 kg
3x10: Zercher squat 109 kg
1x3: military press 79 kg
1x4: military press 77 kg
1x6: military press 73 kg
1x8: military press 59 kg
1x8: military press 49 kg
1x12: plate lateral raise 5 kg
2x6: deadlift 189 kg
1x4, 2x3: pullup 32 kg
1x4: pullup 20 kg
1x5: pullup 12 kg
1x4: pullup
1x15, 1x4: hammer curl 16 kg
Pretty hot weather lately and I have no AC but tbh other than being sweatier and drinking more hot tea between sets it doesn’t seem to affect anything.
5x1: front squat 123 kg
1x10: front squat 79 kg
1x20: front squat 59 kg
3x8: military press 63 kg
1x10, 2x9: db floor press 32 kg
1x7, 3x6: snatch grip deadlift 123 kg
1x2: high pull 81 kg
1x4: high pull 77 kg
1x6: high pull 73 kg
1x8: high pull 69 kg
1x12: pullup
1x6: hammer curl 18 kg
3x10: Zercher squat 109 kg
1x3: military press 79 kg
1x4: military press 77 kg
1x6: military press 73 kg
1x8: military press 59 kg
1x9: military press 49 kg
1x12: plate lateral raise 5 kg
1x5: deadlift 199 kg
1x5: deadlift 189 kg
2x4, 1x3: pullup 32 kg
1x4: pullup 20 kg
1x5: pullup 12 kg
1x4: pullup
1x16, 1x4: hammer curl 16 kg
6x1: front squat 109 kg
3x10: front squat 79 kg
3x8: military press 63 kg
1x10, 2x9: db floor press 32 kg
Went real light on the front squat singles, and instead of diving under the bar and trying to explode up before the stretch reflex dissipates I did a slow and deliberate setup. Makes the weight harder to move but it is more consistent and seems to naturally enforce better form. Will try to keep doing it that way and gradually add weight, see how that goes.
3x10: pause deadlift 129 kg
3x8: high pull 69 kg
1x12: pullup
1x6: hammer curl 18 kg
3x10: Zercher squat 109 kg
1x2: military press 81 kg
1x4: military press 77 kg
1x6: military press 73 kg
1x5: military press 69 kg
1x6: military press 59 kg
1x9: military press 49 kg
1x12: plate lateral raise 5 kg
10x2: deadlift 169 kg
3x4: pullup 32 kg
1x4: pullup 20 kg
1x4: pullup 12 kg
1x5: pullup
1x16, 1x5: hammer curl 16 kg