1x4, 7x3: front squat 119 kg
3x8: db floor press 49 kg
2x20: military press 53 kg
So, I messed up my right glute putting down a deadlift again… not as badly as back in July, though. Still, not gonna get much done today and might need to take some time off. I can do unweighted pullups, at least.
1x4: deadlift 209 kg
3x12: pullup
This is gonna need a bit more time to heal. I tried doing some light goblet squats last Friday and made things worse eight reps into the second set, so I took some days completely off, and tried lifting very light again today.
1x10: goblet squat 12 kg
1x10: goblet squat 17 kg
1x10: goblet squat 22 kg
1x10: front squat 49 kg
1x10: front squat 59 kg
3x10: military press 49 kg
Those squats were enough to make my glute feel tight, and since I aggravated it already last Friday I didn’t want to make it worse again. It’s not so bad for the last couple of days, though, bending things far enough to put on pants or socks isn’t a struggle anymore, and it doesn’t really hurt walking or sitting or doing normal daily stuff.
1x5: pause deadlift 49 kg
1x5: pause deadlift 59 kg
1x5: pause deadlift 69 kg
1x5: pause deadlift 79 kg
3x12: pullup
So I can do really light deads without messing things up. A lot of minor aches in other places have gotten a lot better with all this time off, too. Even my left knee, which was normally fine but would hurt if I put much weight on it while kneeling, is suddenly normal. But the bad part is, I’m starting to realize just how nice not working and not being tired feel.
2x5: back squat 49 kg
2x5: back squat 59 kg
1x5: back squat 69 kg
3x8: db floor press 42 kg
Posterior chain gets a good deal of tension on those one-arm floor presses, so I also kept it light there.
1x5: deadlift 49 kg
1x5: deadlift 69 kg
1x5: deadlift 79 kg
1x5: deadlift 89 kg
1x5: deadlift 99 kg
3x12: pullup
1x10: bentover row 49 kg
2x10: bentover row 59 kg
Slowly getting normaler and normaler.
2x3: front squat 89 kg
1x3: front squat 99 kg
1x3: front squat 109 kg
1x3: front squat 119 kg
1x8: military press 49 kg
1x8: military press 59 kg
1x8: military press 69 kg
3x12: dip
Basically able to work my way up to normal working weights with no pain now. Good.
1x5: pause deadlift 109 kg
1x5: pause deadlift 129 kg
1x5: pause deadlift 149 kg
3x12: pullup
3x8: cheat curl 49 kg
3x3: back squat 89 kg
5x3: back squat 99 kg
1x8: db floor press 42 kg
2x8: db floor press 46 kg
2x20: military press 49 kg
1x3: deadlift 129 kg
1x3: deadlift 149 kg
1x3: deadlift 159 kg
1x3: deadlift 169 kg
2x3: pullup 22 kg
4x3: pullup 24 kg
1x10: bentover row 49 kg
2x10: bentover row 69 kg
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6x3: front squat 119 kg
3x8: military press 69 kg
3x12: dip
Took a few days off for Christmas, back now.
1x5: pause deadlift 129 kg
1x5: pause deadlift 149 kg
1x5: pause deadlift 159 kg
3x12: pullup
Being careful with the deads as I still feel the top of that glute a bit, but I’m probably fine. Also, a pic from Christmas Eve morning, because if you’re gonna take barefoot pics in the snow, you might as well take your shirt off, right? I now weigh about 88 kilos and am still a bit fatter than when I started lifting at age 30 and 62 kilos, but getting close to being just as vascular and defined as I was back then.
1x3: back squat 89 kg
1x3: back squat 99 kg
4x3: back squat 109 kg
2x3: back squat 119 kg
1x8: db floor press 46 kg
2x8: db floor press 49 kg
1x20: military press 49 kg
1x20: military press 53 kg
Still getting used to getting under that bar for back squats. Triples seem like a good way to get decent volume and practice the setup a reasonable amount of times.
1x3: deadlift 149 kg
1x3: deadlift 159 kg
1x3: deadlift 169 kg
2x3: deadlift 179 kg
6x3: pullup 24 kg
3x10: bentover row 69 kg
8x1: front squat 119 kg
8x1: front squat 109 kg
3x8: military press 69 kg
3x4: pause deadlift 169 kg
2x12, 1x10: pullup
3x8: cheat curl 49 kg
Didn’t make 12 on the last set of pullups because I tried to cut the rest period too short.
8x3: back squat 119 kg
3x8: db floor press 49 kg
2x20: military press 51 kg
1x3: deadlift 169 kg
1x3: deadlift 179 kg
1x5: deadlift 189 kg
6x3: pullup 24 kg
3x10: bentover row 73 kg
3x1: front squat 119 kg
3x1: front squat 121 kg
1x10, 2x8: front squat 89 kg
3x8: military press 69 kg
Trying to do a few heavier front squats, then a few light sets with short rests. Got all those working sets done in under 10 minutes today, and got over 30 reps total which I guess is decent volume. We’ll see how this works out long term. Front squats seem to be the lift where I get tired of doing the same set-rep schemes and want to switch things up the most often.
Also not doing dips, to see if they’ve been the cause of the soreness in my left shoulder, which also doesn’t like benching or even pushups…
3x3: pause deadlift 179 kg
3x12: pullup
3x8: cheat curl 49 kg