Well there’s your first mistake.
But if you must know, I am usually working on percentages of 1RM (or 90% of it). When I am not in the groove or otherwise not feeling it, I try to stick close to the exact numbers. When everything is good, I round up.
Bold of you to assume it was my first mistake. I’ll have you know i can usually make at least 2 mistakes before breakfast.
Those are rookie numbers
Another press day. Bodyweight has been a bit up over the last week, but today was down around 79 again. Anyway, felt like no big deal, added another 2.5 and upped all the warmups.
On the other hand, the HSPUs are suffering a lot, and I have to fix that.
Afternoon Workout
Friday, 2 August 2024 at 14.59
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 45 kg × 5
Set 3: 55 kg × 5
Set 4: 65 kg × 3
Set 5: 72,5 kg × 3
Set 6: 80 kg × 1
Set 7: 90 kg × 1
Set 8: 97,5 kg × 1
Handstand Push Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 6 reps
Set 4: 7 reps
Set 5: 8 reps
Set 6: 9 reps
Set 7: 10 reps
Set 8: 20 reps
Set 9: 15 reps
Set 10: 10 reps
Strong - Workout Tracker & Gym Log
Woke up at around 80 kilo today. I am not trying to gain weight, exactly, but I am also not really trying to keep it down. In any case, the couple extra kilos I have put on are probably helping my lifts.
Squats again, this time just gently working my way up to a max rep set. 130 for 10 was very difficult, but it was honestly unthinkable three weeks ago. It is amazing how fast your body starts to remember its old strength.
Morning Workout
Saturday, 3 August 2024 at 11.28
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Squat (Barbell)
Set 1: 20 kg × 3
Set 2: 40 kg × 3
Set 3: 60 kg × 3
Set 4: 80 kg × 3
Set 5: 100 kg × 3
Set 6: 120 kg × 1
Set 7: 130 kg × 10
Workout Notes: 30,33,36.5,40,42,43,45,46.5
Strong - Workout Tracker & Gym Log
Very pedestrian back day. I am pulling from the rack because I am just trying to hit upper and middle back, without stressing the rest of my body by pulling from the floor.
Morning Workout
Sunday, 4 August 2024 at 11.41
Rack Pull (Barbell)
Set 1: 60 kg × 3
Set 2: 100 kg × 3
Set 3: 120 kg × 3
Set 4: 140 kg × 3
Set 5: 160 kg × 2
Set 6: 180 kg × 1
Set 7: 190 kg × 1
Set 8: 200 kg × 1
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 5 reps
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 10
Set 2: 43,09 kg × 8
Set 3: 63,5 kg × 8
Set 4: 83,91 kg × 8
Set 5: 63,5 kg × 20
Strong - Workout Tracker & Gym Log
starting to move to heavy weight again sir. Quality
Not really dialed in today for various reasons. 105 was harder than it should have been. But then 15 at 90 is a very good number. So whatever.
Afternoon Workout
Tuesday, 6 August 2024 at 14.59
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 × 1
Set 7: 105 kg × 5
Set 8: 90 kg × 15
Set 9: 60 kg × 20
Chest Dip
Set 1: 5 reps
Set 2: 5 reps
Set 3: 40 reps
Strong - Workout Tracker & Gym Log
Very tired yesterday with some lack of sleep and residual aches and pains, so took it very easy. Every squat felt terrible, except for the heaviest single which somehow ended up being quite good.
Midday Workout
Wednesday, 7 August 2024 at 13.56
Squat (Barbell)
Set 1: 20 kg × 3
Set 2: 60 kg × 3
Set 3: 80 kg × 3
Set 4: 100 kg × 3
Set 5: 120 kg × 1
Set 6: 130 kg × 1
Set 7: 140 kg × 1
Set 8: 152,5 kg × 1
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 7 reps
Set 4: 6 reps
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 10
Set 3: 142,88 kg × 10
Set 4: 142,88 kg × 10
Set 5: 102,06 kg × 30
Strong - Workout Tracker & Gym Log
Should consider doing overhead work today, though not sure I have the mojo for it.
Decided not to OHP today, will save it for tomorrow. Instead did some jumps and rack pulls. Was fine.
Afternoon Workout
Thursday, 8 August 2024 at 15.01
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 4 reps
Rack Pull (Barbell)
Set 1: 70 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 3
Set 4: 150 kg × 3
Set 5: 170 kg × 2
Set 6: 190 kg × 2
Set 7: 210 kg × 1
Set 8: 220 kg × 1
Workout Notes: 30,33,36.5,40,42,43,45,46.5,48.5
Strong - Workout Tracker & Gym Log
Shoulders today. Felt pretty routine, no big deal. @alex_uk sorry it took so long to hit it. I held it over my head for a count of ten, so that maybe you could see it all the way from England.
@simo74 for inspiration.
HSPUs better, but not great. Tradeoffs, I guess. 100 total reps is acceptable.
Afternoon Workout
Friday, 9 August 2024 at 14.57
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 45 kg × 5
Set 3: 55 kg × 5
Set 4: 65 kg × 3
Set 5: 72,5 kg × 3
Set 6: 80 kg × 1
Set 7: 92,5 kg × 1
Set 8: 100 kg × 1
Handstand Push Up
Set 1: 5 reps
Set 2: 10 reps
Set 3: 30 reps
Set 4: 20 reps
Set 5: 15 reps
Set 6: 10 reps
Set 7: 10 reps
Strong - Workout Tracker & Gym Log
Great effort @Cyrrex!
Very nicely written workout. Well done.
I was expecting derision. Anger, jealousy, disbelief. Ridicule. This positive re-inforcement is disconcerting, stop it immediately.
Today was just a mess around day, taking it easy.
Morning Workout
Saturday, 10 August 2024 at 11.24
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Set 8: 3 reps
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 15 reps
Workout Notes: 30,33,36.5,40,42,43,45,46.5
Strong - Workout Tracker & Gym Log
Good numbers at 100 today. Probably ties rep PR, hard to keep track.
Morning Workout
Sunday, 11 August 2024 at 11.56
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 × 1
Set 7: 110 kg × 1
Set 8: 100 kg × 10
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 3 reps
Crunch (Machine)
Set 1: 35 kg × 10
Set 2: 40 kg × 10
Set 3: 45 kg × 10
Set 4: 50 kg × 10
Set 5: 30 kg × 12
https://strong.app.link/9TlWs8irYLb
First real complete squat session since re-starting them. Mostly just trying to see how my old joints react with this kind of work.
Afternoon Workout
Monday, 12 August 2024 at 15.01
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 85 kg × 5
Set 4: 100 kg × 3
Set 5: 112 kg × 3
Set 6: 125 kg × 1
Set 7: 140 kg × 1
Set 8: 155 kg × 1
Set 9: 160 kg × 1
Set 10: 112 kg × 8
Set 11: 112 kg × 8
Set 12: 112 kg × 8
https://strong.app.link/ItkhtXVr0Lb
Absolutely zero mojo today despite being off for two days. Or maybe because of that. So I bumped up all the numbers and set my TM to 95, and then just kept it there. Went to the DBs for reps. And despite not feeling it, I put up the 40s for 10. Back in the old days of last year, I used to say that any day I could BB 90 and then rep the DBs at 40 was an exceptional day, so I guess I will take it.
Afternoon Workout
Thursday, 15 August 2024 at 14.57
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 45 kg × 5
Set 3: 57,5 kg × 5
Set 4: 67,5 kg × 3
Set 5: 75 kg × 3
Set 6: 85 kg × 1
Set 7: 95 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 18 kg × 6
Set 2: 22,5 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 36 kg × 6
Set 6: 40 kg × 10
Set 7: 36 kg × 10
https://strong.app.link/xnIYJZDf5Lb
Was this nearly positive? Are you ok?
No. I am still unhappy on the whole.