1x5: one-arm db overhead press 30 kg
1x3: 33 kg
1x2: 34 kg (first went for 36 and missed)
This doesn’t really seem like a lift worth devoting an entire session to, though. I’ll see if I can figure out a better way to put heavy things over my head using what I have.
7x5: front squat 109 kg
7x5: pullup 14 kg
7x5: deadlift 169 kg
7x5: db floor press 44 kg
7x5: military press from a pit 49 kg
1x1: 59 kg
1x1: 69 kg
Yeah, the kind of pit used for oil changes - I’ve got one in the house I’ve owned since before I started lifting, and I finally realized that it’s a pretty good depth for this. A lot harder than I thought because you really gotta put the bar down gently so it doesn’t bang against the concrete, but that’s not a bad thing. I think I’ll stick with this, though I’ll have to get used to doing the lift this way before I can do it with heavy weights.
6x3: front squat 119 kg
2x3: pullup 20 kg
2x3: 22 kg
2x3: 24 kg
3x3: deadlift 199 kg
3x3: 209 kg
1x3: db floor press 48 kg
2x3: 50 kg
2x3: 51 kg
1x3: 52 kg
1x5: miltary press 51 kg
1x5: 53 kg
1x5: 55 kg
1x5: 57 kg
1x5: 59 kg
1x5: 61 kg
1x5: 63 kg
1x5: front squat 113 kg
1x3: 129 kg
1x0: 143 kg (LOL)
1x2: 139 kg
1x5: pullup 16 kg
1x3: 24 kg (too light)
1x3: 26 kg (about right)
1x2: 32 kg
1x5: deadlift 185 kg
1x3: 213 kg
1x2: 223 kg
Really like this set/rep scheme for deads.
1x5: db floor press 46 kg
1x3: 52 kg
1x2: 54 kg
1x5: military press from pit 51 kg
1x5: 53 kg
1x5: 55 kg
2x5: 57 kg
2x5: 63 kg
Feel like taking some days off now, then I might go back to training 3-4 days a week instead of the 5-6 I’ve been doing for the past couple of months.
Eh, let’s do another round of OLAD. One of my singers is in Brazil so I got more time than usual for the next few weeks. Might as well train more than three days a week while I got the opportunity.
6x5: front squat 109 kg
1x5: 113 kg
Let’s try clean and pressing a pair of dumbbells. Yeah, like in the article on the main site last week.
4x5: db clean and press 22 kg
3x5: 24kg
The idea is to work up to a set of 12 with 75 pounds, or 34 kg.
5x5: pullup 14 kg
2x5: 16 kg
3x5: deadlift 169 kg
4x5: 179 kg