1x1: deadlift 199 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x7: bentover row 69 kg
Oh, and as this is the Feast of All Saints, it seems there’s no formally designated patron saint of weightlifting; however. st. Sebastian is the patron saint of sports in general.
3x10: front squat 99 kg
3x10: military press 63 kg
1x6: double pause deadlift 159 kg
1x8: double pause deadlift 149 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: Zercher squat 123 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
Trying to maintain good form and go a bit slower on the squats, instead of cranking out as many reps as possible.
1x1: deadlift 199 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x7: bentover row 69 kg
1x3: front squat 119 kg
1x8: front squat 109 kg
1x10: front squat 99 kg
1x10: front squat 89 kg
3x10: military press 63 kg
Haven’t done low-rep front squats in what feels like forever, so thought it’s time to change things up. Just getting used to the idea and feel now…
3x8: snatch grip deadlift 129 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: Zercher squat 123 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
Then immediately lugged a 35 kg roll of roofing tar paper a few flights of stairs, because it just arrived.
1x13: deadlift 159 kg
3x12: high pull 69 kg
1x7: bentover row 69 kg
1x4: front squat 119 kg
1x7: front squat 109 kg
1x10: front squat 99 kg
1x10: front squat 89 kg
3x10: military press 63 kg
2x7: double pause deadlift 159 kg
3x3: pullup 36 kg
1x10, 1x5, 1x3: pullup
Got a couple extra pullups in, but not because I got stronger… just got distracted and took way too long a rest-pause.
Day before:
3x8: Zercher squat 123 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
1x1: deadlift 199 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x7: bentover row 69 kg
1x4: front squat 119 kg
1x7: front squat 109 kg
1x10: front squat 99 kg
3x8: military press 63 kg
1x10, 2x8: snatch grip deadlift 129 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: Zercher squat 123 kg
1x5: Zercher quarter-squat 169 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
1x1: deadlift 199 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x5: bentover row 69 kg
Kept the rests between the high pulls shorter, didn’t have much gas left for a finisher after the last set. Probably the right way to do this.
1x4: front squat 119 kg
1x7: front squat 109 kg
1x10: front squat 99 kg
1x10: front squat 89 kg
3x10: military press 63 kg
1x5: double pause deadlift 169 kg
1x6: pause deadlift 169 kg
3x3: pullup 36 kg
1x10, 2x3: pullup
3x8: Zercher squat 123 kg
3x8: db floor press 42 kg
1x12: db floor press 36 kg
1x12: military press 49 kg
1x1: deadlift 209 kg
1x3: deadlift 189 kg
3x12: high pull 69 kg
1x7: bentover row 69 kg
Weighed myself immediately after deads, scale says 84.4 kilos… so 209 is not quite 2.5 times bodyweight.