2x10: front squat 89 kg
1x8: front squat 79 kg
1x8: front squat 69 kg
1x12: front squat 49 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x7: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: snatch grip deadlift 119 kg
3x3: pullup 32 kg
1x4: pullup 22 kg
1x5: pullup 12 kg
1x5: pullup
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x8: Zercher squat 119 kg
1x12: Zercher squat 89 kg
3x8: military press 63 kg
1x12, 1x8, 1x5: db floor press 34 kg
1x3: deadlift 189 kg
1x10: double pause deadlift 129 kg
1x8: power clean 69 kg
2x10: high pull 69 kg
1x10: bentover row 69 kg
1x12: inverted row
Easing my way back into doing non-paused deads, right hamstring and glute feel completely 100% so far. Did inverted rows instead of pullups at the end only because the stairs where I do pullups happen to have some stuff stacked under them today.
2x10: front squat 89 kg
1x8: front squat 79 kg
1x8: front squat 69 kg
1x10: front squat 59 kg
1x1: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x7: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: snatch grip deadlift 119 kg
3x3: pullup 32 kg
1x4: pullup 22 kg
1x5: pullup 12 kg
1x5: pullup
1x2: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
1x4: Zercher quarter-squat 159 kg
1x12: Zercher squat 89 kg
3x8: military press 63 kg
1x12, 1x8, 1x5: db floor press 34 kg
1x6: pause deadlift 169 kg
1x10: double pause deadlift 129 kg
1x8: power clean 69 kg
2x10: high pull 69 kg
1x10: bentover row 69 kg
1x11: pullup
2x10: front squat 89 kg
1x8: front squat 79 kg
1x8: front squat 69 kg
1x10: front squat 59 kg
3x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup
On the second set of deads my right index finger kept slipping off my thumbnail, like it was slick. Turns out that was blood, as I ripped the skin on the side of the nail. Nothing serious, but I figured no sense in making it worse, so I tried the next set without a hook grip. Made it three reps in and realized I’d drop the bar after at most five reps, so I tried doing a hook grip with the left hand and regular with the right. I figured that wouldn’t really work, but it was totally fine. Nice to know.
1x2: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
1x4: Zercher quarter-squat 159 kg
1x12: Zercher squat 89 kg
3x8: military press 63 kg
1x12, 1x8, 1x5: db floor press 34 kg
10x5: deadlift 151 kg
3x10: high pull 69 kg
1x10: bentover row 69 kg
1x12: pullup
2x10: front squat 89 kg
1x8: front squat 79 kg
1x8: front squat 69 kg
1x10: front squat 59 kg
3x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup
No blood today.
1x5: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
3x8: military press 63 kg
1x12, 1x8, 1x6: db floor press 34 kg
Funny thing I thought I was feeling kinda crappy and weak before I started doing the sets.
1x3: deadlift 189 kg
1x7: pause deadlift 169 kg
1x8: power clean 69 kg
2x10: high pull 69 kg
1x12: bentover row 69 kg
1x12: pullup
2x10: front squat 89 kg
1x8: front squat 79 kg
1x8: front squat 69 kg
1x12: front squat 59 kg
3x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
Gonna take time off now. Haven’t done it yet this year - on the one hand I haven’t needed to, on the other it would have been a good idea I’m sure. So, might as well take time off now for religious reasons if nothing else. Will be back next year sometime.
3x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup
Kinda hard to get back to doing stuff after a week of not doing stuff and realizing how much easier being lazy feels, but physically feeling fine, nothing’s really sore except for my left arm and that’s definitely better than it was a week ago.
And a picture from Christmas eve.
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x9: Zercher squat 119 kg
1x4: Zercher quarter-squat 159 kg
1x1: Zercher quarter-squat 169 kg
1x12: Zercher squat 89 kg
3x8: military press 63 kg
1x12, 1x8, 1x6: db floor press 34 kg
1x3: deadlift 199 kg
1x3: deadlift 189 kg
2x8: bentover row 79 kg
1x15: bentover row 69 kg
1x12: pullup