6x1: front squat 111 kg
2x8: front squat 83 kg
1x10: front squat 79 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
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
1x5: deadlift 199 kg
1x5: deadlift 189 kg
1x20: power clean 55 kg
1x12: pullup
1x7: hammer curl 18 kg
6x1: front squat 113 kg
1x8: front squat 83 kg
1x10: front squat 69 kg
1x15: front squat 49 kg
3x8: military press 63 kg
2x10, 1x9: db floor press 32 kg
Did the light front squats as a strip set, with the somewhat funny consequence that afterwards my calves were definitely lighter-skinned than my thighs.
3x10: pause deadlift 129 kg
3x4: pullup 34 kg
1x4: pullup 20 kg
1x4: pullup 12 kg
1x4: pullup
1x18, 1x5: hammer curl 16 kg
3x10: Zercher squat 109 kg
1x2: military press 81 kg
1x4: military press 77 kg
1x6: military press 73 kg
1x6: military press 69 kg
1x6: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
1x5: deadlift 199 kg
1x5: deadlift 189 kg
3x8: high pull 69 kg
1x12: pullup
1x7: hammer curl 18 kg
6x1: front squat 115 kg
3x8: front squat 83 kg
3x8: military press 63 kg
2x10, 1x9: db floor press 32 kg
And some pics with tomorrow’s dinner… I called a guy who raises goats on Tuesday and he said he’s only got ones around 8-10 kilos now, but he found one that was 15.5 after being dressed and cleaned. Got it in halves and then cut it up.
Weigh around 87 kilos these days btw, so like 195 pounds.
1x7, 3x6: snatch grip deadlift 123 kg
3x4: pullup 34 kg
1x4: pullup 20 kg
1x4: pullup 12 kg
1x4: pullup
1x20, 1x4: hammer curl 16 kg (terrible form by the end though)
And an “after” picture of the goat.
3x10: Zercher squat 109 kg
1x3: military press 81 kg
1x4: military press 77 kg
1x6: military press 73 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x8: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: pause deadlift 129 kg
1x20: power clean 55 kg
1x12: pullup
1x7: hammer curl 18 kg
Right hamstring has been feeling tight since the deads a week ago, so I figured I’ll try just doing light snatch grip and pause deads for a couple of weeks, see if that helps it get better.
6x1: front squat 117 kg
3x8: front squat 83 kg
3x8: military press 63 kg
3x10: db floor press 32 kg
2x7, 2x6: snatch grip deadlift 123 kg
3x4: pullup 32 kg
1x4: pullup 20 kg
1x4: pullup 12 kg
1x4: pullup
1x20, 1x4: hammer curl 16 kg
3x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x7: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: pause deadlift 129 kg
3x8: high pull 69 kg
1x12: pullup
1x7: hammer curl 18 kg
6x1: front squat 119 kg
1x8: front squat 83 kg
1x10: front squat 69 kg
1x10: front squat 59 kg
3x8: military press 63 kg
3x10: db floor press 32 kg
I’ll do a front squat drop set once in a while and immediately remember just how unpleasant that is, and remember to not do it again, until eventually I forget.
1x8, 3x7: snatch grip deadlift 123 kg
3x4: pullup 32 kg
1x4: pullup 20 kg
1x4: pullup 12 kg
1x5: pullup
1x20, 1x5: hammer curl 16 kg
3x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x7: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
1x5: deadlift 189 kg
1x12: pause deadlift 129 kg
1x20: power clean 55 kg
1x12: pullup
1x7: hammer curl 18 kg
Hamstring definitely feels better but still not 100%. Will try giving it another week without deadlifts, and then maybe wrapping it.