1x4, 7x3: front squat 119 kg (set every minute)
3x8: db floor press 48 kg
2x20: military press 53 kg
10x10: deadlift 109 kg (set starting at the top of the minute every other minute)
3x12: pullup
3x8: cheat curl 49 kg
Was gonna do the usual 5x3 deads but warming up my right hamstring didn’t feel right and I didn’t want to risk pulling heavier weights with it, so I just took off some plates and did stupidly high volume and density instead. I made it to the end, spent a couple of hours doing other things, and then felt OK to do the upper body lifts.
6x5: Zercher squat 109 kg
Got home from work 2+ hours later than usual, because we went out for steaks, and I had a rare 1 kg one. Still, had enough time for this…
3x5: pause deadlift 159 kg
1x4, 7x3: front squat 119 kg
Tried for a fifth rep on that last set but only got it a few inches off the sawhorses and then got stapled back down, and now my abs are sore. Set every minute, of course. Skipping upper body stuff this week hoping that’ll let my left pinky, which is still painful when I grab anything, get better.
5x3: deadlift 189 kg
Also cut down an old grapevine (somewhere over 20 years old), cut it into pieces and threw them in a hole, then dug another big hole for the rest of the stuff I’ll have when I trim my trees and berry bushes. And that concludes a week off from upper body stuff. Pinky’s not 100% but better, even when doing deads.
6x5: Zercher squat 109 kg
3x8: military press 71 kg
3x10: dip
Figuring out how to do dips with these sawhorses and just getting comfortable with the lift and keep things from being too wobbly.
3x4: pause deadlift 169 kg
3x12: pullup
3x8: cheat curl 49 kg
8x3: front squat 119 kg
3x8: db floor press 49 kg
2x20: military press 53 kg
1x15: deadlift 169 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
1x5: Zercher squat 123 kg
1x4: Zercher squat 121 kg
1x4: Zercher squat 119, kg
1x4: Zercher squat117 kg
1x4: Zercher squat 113 kg
3x8: military press 71 kg
3x10: dip
3x6: pause deadlift 149 kg
3x12: pullup
3x8: cheat curl 49 kg
100x1: front squat 91 kg
Done in under an hour, as 5 clusters of 20 reps each, 20 seconds between reps except on the last three reps of the last cluster I sped up. I’ve done this kind of thing - 100 front squat singles with my bodyweight on the bar - once about 8 years ago, and took almost two hours back then.
5x3: deadlift 189 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
Those 100 squats took a lot out of me, but not as much as the 10x10 deadlifts a few weeks ago, so I managed to do a whole training session with normal weights and rest periods as planned.
1x5, 4x4: Zercher squat 119 kg
3x8: military press 71 kg
3x12: dip
3x5: pause deadlift 159 kg
3x12: pullup
3x8: cheat curl 49 kg
8x3: front squat 119 kg
3x8: db floor press 49 kg
2x20: military press 53 kg
5x3: deadlift 189 kg
6x3: pullup 24 kg
Could try to crank out more pullups with this weight, but that leads to cheating and partials. If I stick to triples, I can do it with good form and full extension at the bottom.
2x5, 3x4: Zercher squat 119 kg
3x8: military press 71 kg
3x12: dip
3x4: pause deadlift 169 kg
3x12: pullup
3x8: cheat curl 49 kg