Had a better-than-expected squat day. Trying to hit them about every 5 days so that I can get them back in the groove.
Afternoon Workout
Wednesday, 24 July 2024 at 14.50
Squat (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 80 kg × 5
Set 4: 90 kg × 3
Set 5: 105 kg × 3
Set 6: 117 kg × 1
Set 7: 130 kg × 6
Set 8: 80 kg × 20
Muscle Up
Set 1: 2 reps
Leg Extension (Machine)
Set 1: 40 kg × 8
Set 2: 40 kg × 8
Set 3: 45 kg × 8
Set 4: 50 kg × 8
Set 5: 55 kg × 8
Set 6: 30 kg × 20
Calf Press on Seated Leg Press
Set 1: 31,75 kg × 15
Set 2: 54,43 kg × 15
Set 3: 54,43 kg × 15
Set 4: 54,43 kg × 15
Set 5: 54,43 kg × 25 https://strong.app.link/MMpkb8oNuLb
Kind of a bonus day, so spent some time trying to catch back up on the bodyweight stuff. Objectively terrible (although day after squats is never a good idea). I made four attempts to jump up on 48.5, and none of them were clean. MUs also lagging behind. I know why these things are true, but it still annoys me.
Afternoon Workout
Thursday, 25 July 2024 at 15.04
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 1 rep
Set 9: 2 reps
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 4 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 1 rep
Crunch (Machine)
Set 1: 35 kg × 10
Set 2: 40 kg × 10
Set 3: 45 kg × 10
Set 4: 50 kg × 10
Set 5: 35 kg × 20
Not really feeling it today, and my shoulders were a bit sore going in. Somehow still tossed 95 up like it was no big deal. A ratio PR, that is about 1.2 times bodyweight.
The DBs were just okay, I wanted 15 reps at 36, but it broke me.
Afternoon Workout
Friday, 26 July 2024 at 14.58
Overhead Press (Barbell)
Set 1: 35 kg × 5
Set 2: 42,5 kg × 5
Set 3: 52,5 kg × 5
Set 4: 60 kg × 3
Set 5: 70 kg × 3
Set 6: 77,5 kg × 1
Set 7: 85 kg × 1
Set 8: 95 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 20 kg × 6
Set 2: 24 kg × 6
Set 3: 28 kg × 6
Set 4: 32 kg × 6
Set 5: 36 kg × 13
Set 6: 30 kg × 15
Set 7: 25 kg × 15 Strong - Workout Tracker & Gym Log
I really should have taken a day off today, that is six days in a row of relatively heavy work. My whole body was like “not today, fool” and I was forced to listen. So just treading water today.
Morning Workout
Saturday, 27 July 2024 at 11.03
Rack Pull (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 3
Set 3: 120 kg × 3
Set 4: 140 kg × 2
Set 5: 160 kg × 2
Set 6: 180 kg × 1
Set 7: 190 kg × 1
Sumo Deadlift (Barbell)
Set 1: 100 kg × 3
Set 2: 120 kg × 3
Set 3: 140 kg × 2
Set 4: 160 kg × 2
Set 5: 170 kg × 1
Set 6: 100 kg × 10
Uh, I know you are getting old and forgetful, but I think this has been discussed at some length in my log in the past…I think I even have a video of a 90 kilo press from a year ago or so showing the technique.
Short version is that it is a mostly strict, slightly cheaty press. There is a leaning back and slight bending of the knees that help to snap forward and start the press. So a minor cheat. But in comparison, if I do a true Push Press I could probably do another 15 or 20 kilo.
I used to feel self-conscious about it, but I have enough of a body of evidence to prove to myself that I am actually strong with vertical pressing versus the mean.
An objectively good day today. This is a significant increase in reps on the incline at both 100 and 90, especially considering it was on the same day.
After all of that, I did not have enough energy left to challenge @alex_uk ’s numbers on the dips, especially since I have not done any weighted dips in a bunch of weeks. But then, oopsies, I did it anyway.
Afternoon Workout
Monday, 29 July 2024 at 15.07
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 55 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 90 kg × 3
Set 6: 100 kg × 8
Set 7: 90 kg × 13
Set 8: 80 kg × 15
Chest Dip
Set 1: 5 reps
Set 2: +11,34 kg × 5
Set 3: +15,88 kg × 5
Set 4: +20,41 kg × 22 (rep PR)
Set 5: 25 reps Strong - Workout Tracker & Gym Log
We really don’t need to make a competition out of it, I just had to one-up you just that one time. Besides, I am probably good for 25 to 30 if I don’t wear myself out before the dips.
Had a bit of a twinge in my sciatic nerve, so avoided repping squats today. Tried to go a little heavy instead, and it was fine. Need to work on form and depth, but I feel like I am almost back in the groove.
Which I am not sure I really want or need to be, but here we are.
Afternoon Workout
Tuesday, 30 July 2024 at 15.01
Squat (Barbell)
Set 1: 50 kg × 5
Set 2: 65 kg × 5
Set 3: 80 kg × 5
Set 4: 90 kg × 3
Set 5: 105 kg × 3
Set 6: 120 kg × 1
Set 7: 130 kg × 1
Set 8: 140 kg × 1
Set 9: 150 kg × 2
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Set 4: 183,7 kg × 10
Set 5: 224,53 kg × 10
Set 6: 265,35 kg × 10
Set 7: 183,7 kg × 25
Set 8: 142,88 kg × 25 Strong - Workout Tracker & Gym Log
Just some jumps and some shitty MUs today. I need to figure out my plan, because I am trying to shove too much shit into a short period of time, and some of this is suffering.
Afternoon Workout
Wednesday, 31 July 2024 at 15.01
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: +8 kg × 2
Set 4: +8 kg × 2
Set 5: 5 reps
It’s on.