T Nation

Persistent Guy's Training Log Continues

1x18, 1x17: Zercher squat 91 kg
3x8: military press 63 kg
3x10: seated db press 21 kg

Surely if you can get to 18 reps, two more is possible, right? Well, not so much, my abs cramped up at the top after the 18th rep. Wasn’t able to take another breath without putting the bar away. Damit.

3x5: deadlift 189 kg
3x8: pullup 12 kg
1x5, 1x4, 2x3, 1x2: pullup
1x20: alternating hammer curl 12 kg

5x5, 5x3: front squat 91 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
3x12: dip 16 kg

1x5, 2x4: pause deadlift 173 kg
5x5: pullup 22 kg
1x12: pullup
1x16: non-alternating hammer curl 16 kg

3x8: Zercher squat 123 kg
3x8: military press 63 kg
3x10: seated db press 21 kg

1x5: deadlift 209 kg
1x5: deadlift 189 kg
3x8: pullup 12 kg
1x5, 2x2: pullup
1x20: alternating hammer curl 12 kg

Did shorter rest-pauses between the finisher pullups this time.

7x5, 3x3: front squat 91 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
3x12: dip 16 kg

3x7: pause deadlift 145 kg
5x5: pullup 22 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg

Didn’t want to do cleans today because my right wrist is a little swollen and discolored. Felt totally fine on the deads and only a little sore on the pullups, but better not risk doing anything explosive. Tried to do the finisher curls with a dead stop at the bottom of every rep and no body English. In other words, properly. That sure does make them a lot harder!

3x8: Zercher squat 123 kg
3x8: military press 63 kg
3x10: seated db press 21 kg

5x10: deadlift 151 kg
3x8: pullup 12 kg
1x5, 3x3: pullup

10x5: front squat 91 kg
1x2: military press 79 kg
1x3: military press 75 kg
1x6: military press 71 kg
3x12: dip 16 kg

3x6: pause deadlift 155 kg
5x5: pullup 22 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg

3x8: Zercher squat 123 kg
3x8: military press 63 kg
3x10: seated db press 21 kg
1x20: plate uppercut 20 kg

3x5: deadlift 189 kg
3x8: pullup 12 kg
1x5, 2x2: pullup
1x20: alternating hammer curl 12 kg

20x1: front squat 109 kg
1x2: military press 79 kg
1x4: military press 75 kg
1x6: military press 71 kg
3x12: dip 16 kg

3x5: pause deadlift 165 kg
5x5: pullup 22 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg

1x4: Zercher squat 133 kg
2x8: Zercher squat 123 kg
3x8: military press 63 kg
3x10: seated db press 21 kg
1x20: plate uppercut 20 kg

1x11: deadlift 179 kg
3x8: pullup 12 kg
1x5, 2x3: pullup
1x10: alternating hammer curl 12 kg

20x1: front squat 109 kg
1x2: military press 79 kg
1x4: military press 75 kg
1x6: military press 71 kg
3x12: dip 16 kg

3x4: pause deadlift 175 kg
3x8: power clean 73 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg