Today was a day where I focus only on depth. I place the safeties at more or less exactly “proper squat depth” and made sure that I tapped the pins on every rep. Good news is that I am not that much weaker when I use proper form. The bad news is that I fucking hate using proper form, it sucks. Why do people even do this.
I should probably keep doing it.
Morning Workout
Saturday, 31 August 2024 at 11.51
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 × 3
Set 7: 130 kg × 1
Set 8: 140 kg × 1
Set 9: 150 kg × 1
Set 10: 155 kg × 1
Leg Press
Set 1: 61,23 kg × 15
Set 2: 102,06 kg × 15
Set 3: 102,06 kg × 15
Set 4: 102,06 kg × 15
Set 5: 102,06 kg × 15
Set 6: 102,06 kg × 30
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 10
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
Iso-Lateral Row (Machine)
Set 1: 22,68 kg × 8
Set 2: 43,09 kg × 8
Set 3: 63,5 kg × 8
Set 4: 83,91 kg × 15
Set 5: 43,09 kg × 30 Strong - Workout Tracker & Gym Log
Some residual soreness from the past couple days, so I thought I was going to struggle today. Instead pushed 95 for a triple, which surely must be a PR. The first two reps were good, the last one probably had too much knee bending going on, but honestly it is hard to avoid it when it gets this heavy, body wants to absorb the shock of the concentric. So…good enough.
Afternoon Workout
Monday, 2 September 2024 at 15.10
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 47,5 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 × 3
Handstand Push 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: 35 reps
Set 8: 15 reps Strong - Workout Tracker & Gym Log
Felt strong as balls today for no reason at all. Jumps were easy, and 230 on the rack pull was easier than the 220 I did last time. I probably coulda done 240 today, but I am already being a little too reckless here.
Afternoon Workout
Wednesday, 4 September 2024 at 15.06
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
Notes: 30,33,36.5,40,42,43,45,46.5,48.5
Rack Pull (Barbell)
Set 1: 70 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 5
Set 4: 150 kg × 3
Set 5: 170 kg × 3
Set 6: 200 kg × 3
Set 7: 220 kg × 1
Set 8: 230 kg × 1
I say things like that because I am generally of the mindset that there is no such thing as proper depth, and people should just do what works for them.
That said, the ones I did above were done at parallel and would have been about where they should be if I were in a competition. Hence the word “proper” and the use of quotes.
Afternoon Workout
Thursday, 5 September 2024 at 15.00
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 10
Set 3: 30 kg × 10
Muscle Up
Set 1: 1 rep
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: +8 kg × 3
Set 6: 3 reps
Crunch (Machine)
Set 1: 30 kg × 10
Set 2: 35 kg × 10
Set 3: 40 kg × 10
Set 4: 45 kg × 10
Set 5: 50 kg × 10
Pull Up
Set 1: 10 reps
Seated Row (Cable)
Set 1: 34,02 kg × 10
Set 2: 40,82 kg × 10
Set 3: 47,63 kg × 10
Set 4: 54,43 kg × 10
Set 5: 61,23 kg × 10 https://strong.app.link/V2nsGetcEMb
Still feeling very weary today. Headache and crap. Still smashed it, these are good numbers for me. No spotter, so stayed away from maxes.
Afternoon Workout
Friday, 6 September 2024 at 15.06
Incline Bench Press (Barbell)
Set 1: 45 kg × 5
Set 2: 57,5 kg × 5
Set 3: 70 kg × 5
Set 4: 80 kg × 3
Set 5: 92,5 kg × 3
Set 6: 105 kg × 6
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 85 kg × 5
Set 4: 100 kg × 3
Set 5: 112,5 kg × 3
Set 6: 125 kg × 5
Set 7: 100 kg × 13 https://strong.app.link/xFPVdoOPFMb
Basic leg day. Still focusing on depth, this time with the pins lower, so not tapping. I don’t love it, but the reps were decent enough.
Morning Workout
Saturday, 7 September 2024 at 11.50
Squat (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 5
Set 4: 105 kg × 3
Set 5: 120 kg × 3
Set 6: 135 kg × 1
Set 7: 150 kg × 1
Set 8: 110 kg × 10
Leg Press
Set 1: 102,06 kg × 10
Set 2: 142,88 kg × 15
Set 3: 142,88 kg × 15
Set 4: 142,88 kg × 20
Muscle Up
Set 1: 2 reps
Set 2: 5 reps
Set 3: 5 reps
Conventional wisdom would seem to say that jumps on the day after squats should be a bad idea, but every time I do it I seem to perform a tiny bit better. So much for conventional wisdom.
Morning Workout
Sunday, 8 September 2024 at 11.31
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 3 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 13 reps
Today was balls. Distracted with other stuff, could not quite focus. Failed to double the topset, which sapped energy from the set at 70. I think 11 at 70 ties a rep PR, and 15 at 36 kilo on the DBs probably is a PR, but I didn’t feel great about either of them, so whatever.
Afternoon Workout
Monday, 9 September 2024 at 15.21
Overhead Press (Barbell)
Set 1: 42,5 kg × 5
Set 2: 47,5 kg × 5
Set 3: 57,5 kg × 5
Set 4: 67,5 kg × 3
Set 5: 75 kg × 3
Set 6: 87,5 kg × 1
Set 7: 97,5 kg × 1
Set 8: 70 kg × 11 (ties rep PR?)
Seated Overhead Press (Dumbbell)
Set 1: 20 kg × 6
Set 2: 24 kg × 6
Set 3: 27 kg × 6
Set 4: 30 kg × 6
Set 5: 36 kg × 15 (rep PR?) Strong - Workout Tracker & Gym Log
