1x1: deadlift 209 kg
1x1: deadlift 189 kg
3x12: high pull 69 kg
1x6: bentover row 69 kg
2x8: front squat 99 kg
1x10: front squat 89 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
1x6: double pause deadlift 159 kg
1x8: double pause deadlift 149 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
2x10, 1x9: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
A little fail at the end of the middle Zercher set, the bar rolled forward on my forearms a bit and that makes things harder, so after the 9th rep I couldn’t keep my core tense anymore.
1x14: deadlift 149 kg
3x12: high pull 69 kg
1x6: bentover row 69 kg
2x8: front squat 99 kg
1x10: front squat 89 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
Did the belt one notch looser than usual for the squats, which as it turns out makes it much more comfortable to squat below parallel. Makes sense, though I’ve never thought about it before.
3x8: snatch grip deadlift 129 kg
3x6: bentover row 89 kg
1x9: bentover row 79 kg
1x12: bentover row 69 kg
Woke up with a cramp in my neck. Somehow it was fine on deads but felt stabby at the bottom trying to warm up for pullups, so I did rows instead. Will see if it goes away by tomorrow.
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
Neck still hurts a bit when I turn my head to the right, but definitely less than yesterday.
1x1: deadlift 211 kg
1x1: deadlift 189 kg
3x12: high pull 69 kg
1x6: bentover row 69 kg
Weighed myself before and after lifting, bathroom scale said 84-84.1 kilos, so 211 would be a hair over 2 1/2 times bodyweight. Which, considering how long I’ve been lifting and how deadlift-friendly my build is with a short spine and all, is something I’ve really only done maybe 3-4 times in my life before?
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2x8: front squat 99 kg
1x10: front squat 89 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
1x12: plate lateral raise 5 kg
1x20: plate rear delt raise 5 kg
Seem to be able to do those raises without left arm/shoulder pain now. We’ll see if that lasts.
1x1: double pause deadlift 169 kg
2x6: double pause deadlift 159 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
Did that deadlift single, felt like I could do 2-3 more reps but didn’t want to push it. Tbh doing paused deads or snatch-grip deads with weights I can’t do for at least 5 reps just feels foolishly risky. Maybe better leave that to younger people, haha.
3x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
1x11: deadlift 159 kg (went for 12 but stopped a few inches short of lockout as my grip was slipping)
3x12: high pull 69 kg
1x6: bentover row 69 kg
2x8: front squat 99 kg
1x10: front squat 89 kg
2x10, 1x8: military press 63 kg
1x12: military press 49 kg
1x12: plate lateral raise 5 kg
1x20: rear delt raise 5 kg
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3x8: snatch grip deadlift 129 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
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1x12, 2x10: Zercher squat 119 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
Barely wobbled that set of 12 squats a couple of steps in to put it down on the sawhorses afterwards, but hey, I did it.
1x1: deadlift 199 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x6: bentover row 69 kg
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2x8: front squat 99 kg
1x10: front squat 89 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x12: military press 49 kg
1x12: plate lateral raise 5 kg
1x20: rear delt raise 5 kg
1x6: double pause deadlift 159 kg
1x8: double pause deadlift 149 kg
3x3: pullup 36 kg
1x10, 1x3, 1x2: pullup
1x10, 2x8: Zercher squat 123 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg