3x10: Zercher squat 99 kg
6x3: pullup 24 kg
3x10: military press 69 kg
Went lighter on the presses and used a false grip, thumb seems OK with that.
1x4, 7x3: front squat 119 kg
3x12: pullup
2x20: military press 55 kg
Wasn’t supposed to lift today, but work was stressful, so…
1x3: deadlift 229 kg
1x3: deadlift 209 kg
Deadlifting on what was supposed to be a day off has left me with the right side of my lower back still sore a few days later, so let’s do a deload week. Now that’s something I haven’t done in a couple of years.
3x10: Zercher squat 69 kg
3x10: military press 49 kg
6x3: pullup
Wow, that was easy and pleasant.
Deload continues… back’s feeling almost normal, but not quite 100%. I think it’s more the top of my right glute than my back, really.
8x3: front squat 89 kg
3x12: db floor press 32 kg
3x8: straight bar curl 29 kg
5x3: deadlift 129 kg
3x10: military press 49 kg
6x3: pullup
Deload done!
3x10: Zercher squat 99 kg
6x3: pullup 24 kg
3x10: military press 69 kg
Feeling OK - back seems 100%, glute just a tiny bit tense sometimes but 97% or so, left elbow and right thumb also better than before the deload week.
8x3: front squat 119 kg
3x12: pullup
2x20: military press 55 kg
Two days ago:
5x3: deadlift 189 kg
3x10: db floor press 46 kg
3x8: cheat curl 49 kg
Today:
3x10: Zercher squat 99 kg
1x4, 5x3: pullup 24 kg
3x10: military press 69 kg
1x4, 7x3: front squat 119 kg
3x12: pullup
2x20: military press 55 kg
5x3: deadlift 189 kg
3x10: db floor press 46 kg
3x8: cheat curl 49 kg
Let’s try switching to a push-pull split for at least a few weeks. So, today’s a push day.
1x12, 2x10: Zercher squat 99 kg
3x8: military press 69 kg
1x12, 2x10: db floor press 32 kg (both arms at once)
I’ve been doing the floor presses unilaterally for years, getting this kind of weight into position by myself is kinda awkward and putting it down is even worse, but it’s doable, and doing both arms is different enough that I think it’s worth it.
First pull day.
1x6, 2x5: pause deadlift 143 kg
6x3: pullup 24 kg
Should also do some bentover rows or curls or something, but didn’t.
8x3: front squat 119 kg (set every minute)
3x10: db floor press 46 kg
2x20: military press 49 kg
5x3: deadlift 189 kg (set every minute)
3x10: bentover row 69 kg
3x12: pullup
Pullups definitely felt harder than when supersetting them with presses.
Well, that completes a week of push-pull split.
3x10: Zercher squat 99 kg
3x8: military press 69 kg
3x12: db floor press 32 kg (both arms)
Still need to figure out a good way to get the dbs into position for the floor presses, and put them down again.
1x5, 2x4: pause deadlift 157 kg
6x3: pullup 24 kg
3x8: cheat curl 49 kg
8x3: front squat 119 kg
3x12: db floor press 46 kg
2x20: military press 49 kg
5x3: deadlift 189 kg
Yeah, yeah, I know. I should do more. I could, too. Sure, my parents were visiting from another country, but they left at 7 PM, so that’s just an excuse.
3x10: Zercher squat 101 kg
3x8: military press 69 kg
1x20, 1x18: db floor press 32 kg