Shoulder press day
3/40, 3/44, 3/46, 3/42, 3/44, 4/48
10 explosive pushups after each set
prehab circuit @70 seconds per pose
Also did some GPP in the morning - dug big holes in my yard to bury leaves, roots, twigs and other garbage. The biggest one looked like a shallow grave.
Clean day
Weight: 74 kilos but it’s a weekend so it may not quite be the same thing as weighing myself on weekdays
3/60, 3/64, 3/68, 3/60, 2x3/50
Jump 10 times after each set
I could have added weight on the last two sets but decided that as long as I’m sick with a bad cold and have no energy I might as well keep it light and focus on technique. Hopefully I’ll be feeling better by deadlift day.
Deadlift day
3/110, 3/120, 3/132, 3/114, 3/122, 3/130
Jump 10 times after each set
Before the last set I felt beat and wasn’t sure I could even get one rep but once I started lifting it felt fairly easy. Hmmm…
Also earlier during lunch did wide-grip pullups: 15 and 12
DB floor press day
3/25,5, 3/25,5, 3/25,5, 3/21,5, 3/23,5, 6/27,5
10 half-range explosive pushups after each set
Usual prehab circuit @70 seconds per pose
Not sure why I was able to crank out six reps that last set. Maybe I happened to get better body and elbow position right?
OLAD week 3 - sets of 5, 3 and 2
Hack squat day
Weight: 75,5 kilos
5/116, 3/126, 1/130 (fuck!), 2/130
Jump 10 times after each set
Shoulder press day
5/44, 2/50 (plus one rep as a push press), 3/50
10 pushups after each set
Prehab circuit @80 seconds per pose
Clean day
5/64, 2x2/68 (miss third rep both times)
Jump 10 times after each set
I’m not ready to go anywhere near heavy on cleans so what I’m gonna do next cycle is replace shoulder press with clean and press so I get some practice cleaning lighter weights without devoting a whole day to the lift. Then probably add bentover rows for the fifth day.
Deadlift day
5/132, 3/134, 2/140
Jump 10 times after each set
140 kilos is all that I can load on my bar - I’ll need to get a couple more large plates so the little ones don’t take up all the room at the ends.
DB floor press day
5/27,5, 3/29,5, 1/31,5 - second rep was not even close
10 pushups after each set
Prehab circuit @80 s per pose
Having completed a three-week cycle of OLAD I’m supposed to take a week off but I decided not to. I’m not yet strong enough to really kill myself with these workouts, I think. This cycle I’m doing:
hack squat
bentover row
clean and press
deadlift
db floor press
So it’s back to 7x5 week and hack squat day:
5/100, 5/110, 5/114, 5/116, 5/100, 5/104, 6/110
Jump 10 times after each set
Clean and press day
5/40, 5/42, 5/42, 5/44, 5/42, 5/44, 5/48
10 explosive pushups after each set
Bentover row day:
5/60, 5/64, 5/68, 5/70, 5/64, 5/68, 5/72 plus two partials
5 one-arm db snatches with each arm after each set. Used 15,5 kilos. I guess that’s a good assistance exercise as it involves pulling with the back but much more explosively. I don’t have anything I could do inverted rows on.
Finish with prehab circuit @80 seconds per pose. Shit, that’s tough.
Because of stuff coming up at work I’m moving Thursday’s workout to today.
Weight: 76 kilos. Hoping to hit 80 this month.
Db floor press:
5/23,5, 5/24,5, 5/25,5, 5/27,5, 5/24,5, 5/25,5, 5/27,5
10 pushups after each set… supposed to be explosive but after the last set I could barely grind them out half-range
Prehab circuit @80 seconds per pose
So… it’s deadlift day and I want to get to bed early. I had the brilliant idea to cut rest periods to 60 seconds. That worked for the first five sets, then I wussed out and convinced myself to take longer rests before I hurt myself.
4x5/110, 5/90, 5/70, 5/80
Jump 10 times after each set
Including warmup that took about 25 minutes.
6x3 week, hack squat day:
3/110, 3/120, 2/128, 3/114, 3/122, 2/128. I think I just leaned too far forward on the third reps with 128 and then couldn’t get the bar past my hamstrings.
Jump 10 times after each set.
Clean and press day
3/46, 3/48, 3/50, 3/48, 3/50, 1/52 (push pressed through two more reps)
10 explosive pushups after each set
Bentover row day
3/70, 3/74, 3/78, 3/74, 3/78, 3/82
After each set: 5 one-arm db snatches with each arm, 15,5 kilos.
Prehab circuit @80 seconds per pose (a bit longer on some)
Also hit a personal best on overhead squats in warmup: 10 reps with 20 kilos… well, hopefully those are making me slightly less inflexible.
Db floor press day (again moved up because of work - traveling Wednesday-Friday)
3/25,5, 3/27,5, 3/29,5, 3/27,5, 3/29,5, 3/30,5, 2/31,5
10 pushups after each set
Prehab circuit @80 seconds per pose
Deadlift day
3/120, 3/130, 3/138, 3/124, 3/134, 3/140
Jump 10 times after each set
Back after a work-related trip. OLAD week 3. Was supposed to be hack squat day but I was feeling pretty good so I decided to make it a two-lift day and also do clean and press so I’ll be back on schedule. So, not really OLAD today, is it?
Hack squat: 5/120, 3/128, 2/132
Jump 10 times after each set
Clean and press: 5/50, 2/52 (plus one push press), 3/52
10 explosive pushups after each set