4x1: deadlift 209 kg
1x1: deadlift 189 kg
1x5: deadlift 169 kg
5x5: pullup 24 kg
1x4: pullup 12 kg
1x3, 1x2: pullup
1x20: alternating hammer curl 12 kg
The deads have been taking around 45 minutes the past few weeks so I went a little lighter but tried to take less time, got them done in around 33 minutes this time. That’s probably smarter.
20x1: front squat 109 kg
3x6: military press 71 kg
1x7: behind the neck press 49 kg
1x16: dip 20 kg
1x9: dip
1x10: plate lateral raise 5 kg
3x10: pause deadlift 129 kg
1x20: power clean 55 kg
2x12: pullup
1x10: non-alternating hammer curl 16 kg
1x3: Zercher squat 149 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
5x1: deadlift 209 kg
1x5: deadlift 169 kg
3x3: pullup 32 kg
1x8, 2x7: pullup 12 kg
1x20: alternating hammer curl 12 kg
5x1: front squat 119 kg
15x1: front squat 109 kg
3x6: military press 71 kg
1x16: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg
4x6: snatch grip deadlift 119 kg
1x3: power clean 79 kg
1x5: power clean 75 kg
1x8: power clean 71 kg
1x12: pullup
1x10: non-alternating hammer curl 16 kg
Love the power cleans keep it going
Thanks! I don’t have a “proper” bar with spinning collars so I do the cleans with no dip whatsoever, pulling the bar all the way up to my collarbones standing upright. Can’t use much weight that way, but catching the bar seems easier on my wrist than dipping even into a quarter-squat.
And today:
1x2: Zercher squat 151 kg
1x3: Zercher squat 141 kg
1x5: Zercher squat 131 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
yeah, took me two weeks to get any good flex in the wrist and elbows. Still can not do it for Front Squats which is weird.
1x1: deadlift 209 kg
1x6, 1x5: deadlift 189 kg
3x3: pullup 32 kg
3x8: pullup 12 kg
1x20: alternating hammer curl 12 kg
Funny thing is, I never was flexible - even in elementary school I couldn’t bend down and touch my toes, and my elbows don’t quite straighten fully. Though when I was a very little kid, I did chew my toenails, but that was a long, long time ago. So, yeah, I do the front squats the arms crossed way.
If you tried to do it with hands, do you feel pain in the elbow?
Not so much the elbows, it’s mostly my wrists that ended up feeling sore and banged up. I’m sure I could do it with a little time and patience to improve mobility, but… eh.
And today.
5x1: front squat 119 kg
15x1: front squat 109 kg
3x6: military press 71 kg
1x16: dip 20 kg
1x9: dip
1x12: plate lateral raise 5 kg
Also shoutout to the one person I know IRL who reads this log.
3x10: pause deadlift 129 kg
5x10: pullup
1x10: non-alternating hammer curl 16 kg
No cleans today. After moving the compost heap yesterday and spreading six wheelbarrow loads of composted soil I figured I could use a little extra spinal deloading today so I did more pullup volume.
1x8, 2x6: Zercher squat 131 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
1x1: deadlift 209 kg
2x6: deadlift 189 kg
3x3: pullup 32 kg
1x8, 1x7, 1x6: pullup 12 kg
1x20: alternating hammer curl 12 kg
Tried less rest between those light pullups sets, so I end up doing a little less but hopefully more effective… though form on the last rep of each of those three sets was garbage, so… maybe not entirely. Still, I got something to work towards.
5x1: front squat off sawhorses 119 kg
3x10: ATG front squat 69 kg
3x6: military press 71 kg
1x16: dip 20 kg
1x10: dip
1x12: plate lateral raise 5 kg
1x7, 3x6: snatch grip deadlift 119 kg
1x20: power clean 55 kg
2x12: pullup
1x10: non-alternating hammer curl 16 kg
1x8, 2x6: Zercher squat 131 kg
3x8: military press 63 kg
3x8: db floor press 32 kg
3x1: deadlift 209 kg
1x6: deadlift 189 kg
3x3: pullup 32 kg
2x8, 1x7: pullup 12 kg
1x20: alternating hammer curl 12 kg