T Nation

Persistent Guy's Training Log Continues

100x1: front squat 91 kg

Haven’t done this in years. Took about an hour. Singles off sawhorses.

3x4: pause deadlift 149 kg
3x10: bentover row 77 kg
3x10: straight bar curl 39 kg

A bit DOMSy and tired after yesterday, but basically fine.

1x3: Zercher squat 141 kg
1x4: Zercher squat 131 kg
1x6: Zercher squat 121 kg
3x8: military press 63 kg
3x12: dip 12 kg

1x11: deadlift 179 kg
2x10, 1x8: pullup 12 kg
1x5, 1x3: pullup
Did a couple of rest-pause sets there at the end.

20x1: front squat 101 kg
1x3: military press 77 kg
1x4: military press 73 kg
1x6: military press 69 kg
3x12: seated db press 20 kg

3x6: pause deadlift 131 kg
3x8: power clean 69 kg
1x10: bentover row 69 kg

Haven’t done cleans in a while other than getting the weight in position to press, but now seems like all the hip and elbow and pinky pain has cleared up and I can do them without any problems. Then did a quick set of rows as a finisher.

1x2: Zercher squat 143 kg
1x3: Zercher squat 133 kg
1x6: Zercher squat 123 kg
3x8: military press 61 kg
3x12: dip 12 kg

1x5: deadlift 209 kg
1x5: deadlift 189 kg
3x8: pullup 12 kg
1x4, 2x2: pullup

Doing all the weighted pullups with full extension at the bottom, and unweighted sets at the end are quick rest-pause - just long enough to drink a couple gulps of goat milk.

23x1: front squat 101 kg
1x3: military press 77 kg
1x4: military press 73 kg
1x6: military press 69 kg
3x12: seated db press 20 kg
1x20: plate uppercut 10 kg

Yeah, read the article in this week’s mail, decided to try it as a finisher immediately after the seated presses.

3x5: pause deadlift 141 kg

1x2: Zercher squat 143 kg
1x4: Zercher squat 133 kg
1x6: Zercher squat 123 kg
1x5: Zercher quarter-squat 153 kg
3x8: military press 61 kg
3x12: dip 12 kg

1x5: deadlift 209 kg
1x5: deadlift 189 kg
3x8: pullup 12 kg
1x4, 2x2: pullup

25x1: front squat 101 kg
1x3: military press 77 kg
1x4: military press 73 kg
1x6: military press 69 kg
3x12: seated db press 20 kg
1x20: plate uppercut 10 kg

Figured out a pretty good setup for timing the front squats. I do them as singles off sawhorses, split into four clusters of five. Between each single in a cluster, I take exactly eight breaths. Between clusters I go step outside the sawhorses for a bit and drink some tea, then come back. At the end of the fourth cluster I do as many more singles as I can, but taking only four breaths between singles, which is a pretty good way to run out of energy and willpower quickly.

3x4: pause deadlift 151 kg
3x8: power clean 69 kg
1x10: bentover row 69 kg

1x2: Zercher squat 143 kg
1x4: Zercher squat 133 kg
1x6: Zercher squat 123 kg
1x10: Zercher squat 89 kg
3x8: military press 61 kg
3x12: dip 12 kg

1x11: deadlift 179 kg
3x8: pullup 12 kg
1x4, 2x2: pullup

23x1: front squat 105 kg
1x3: military press 77 kg
1x4: military press 73 kg
1x6: military press 69 kg
3x12: seated db press 20 kg
1x20: plate uppercut 10 kg

1x7, 2x6: pause deadlift 131 kg
3x8: power clean 69 kg
1x10: bentover row 69 kg

1x3: Zercher squat 143 kg
1x4: Zercher squat 133 kg
1x6: Zercher squat 123 kg
1x5: Zercher quarter-squat 153 kg
3x8: military press 61 kg
3x12: dip 12 kg

1x5: deadlift 209 kg
1x5: deadlift 189 kg
3x8: pullup 12 kg
1x4, 1x3, 2x2: pullup