6x1: front squat 119 kg
1x6: front squat 89 kg
1x10: front squat 69 kg
1x12: front squat 59 kg
3x8: military press 63 kg
2x8, 1x7: db floor press 34 kg
4x5: snatch grip deadlift 129 kg
3x5: pullup 24 kg
2x12: bentover row 69 kg
My left arm’s been bothering me on pullups for the past several weeks so thought I’d try going lighter. That doesn’t seem to really feel any different, so after a few sets I tried bentover rows and those felt OK. So I might do those instead of pullups for a while then…
3x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x7: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
Funny thing about the squats… five reps in I’m like “this feels easy, I should probably go for twelve” but by rep eight all such ideas are gone.
3x7: pause deadlift 149 kg
1x20: power clean 55 kg
1x16: bentover row 55 kg
1x5: pullup
Last time I did paused deads with this kind of weight was last December, did 1x7 and 2x6 with 155 kilos so at least it seems I haven’t gotten weaker in spite of doing very light paused deads since then.
6x1: front squat 119 kg
1x7: front squat 89 kg
1x10: front squat 69 kg
1x12: front squat 59 kg
3x8: military press 63 kg
2x8, 1x7: db floor press 34 kg
4x5: snatch grip deadlift 129 kg
3x12: bentover row 69 kg
1x12: pullup
1x12, 2x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x7: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x7: pause deadlift 149 kg
1x20: power clean 55 kg
1x16: bentover row 55 kg
1x5: pullup
6x1: front squat 119 kg
1x7: front squat 89 kg
1x10: front squat 69 kg
1x12: front squat 59 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
Trying to do the front squats with better form, staying upright and keeping my elbows up throughout. Sure feels better… Maybe being able to rest the bar on my thighs near the bottom of Zercher squats has made me sloppy.
4x5: snatch grip deadlift 129 kg
3x12: bentover row 69 kg
1x12: pullup
Left arm not 100% yet but like 90% - pretty much feels fine on unweighted pullups.
1x12, 2x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
1x8, 2x7: pause deadlift 149 kg
3x8: high pull 69 kg
1x10: bentover row 69 kg
1x7: pullup
6x1: front squat 119 kg
1x8: front squat 89 kg
1x12: front squat 69 kg
1x12: front squat 59 kg
3x8: military press 63 kg
2x8, 1x7: db floor press 34 kg
1x6, 3x5: snatch grip deadlift 129 kg
3x12: bentover row 69 kg
1x12: pullup
2x12, 1x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
3x6: pause deadlift 159 kg
1x20: power clean 55 kg
1x6: bentover row 55 kg
1x12: plate curl (one plate in each hand) 10 kg
1x10: bentover row 55 kg
The last four done as a complex. I thought I’d do bentover rows after the cleans without dropping the bar but my grip gave out after six reps so I grabbed a couple of plates and did a set of curls, then got back to the rows. Not a very good complex in retrospect, but worth trying once.
1x1: front squat 123 kg
5x1: front squat 119 kg
1x8: front squat 89 kg
1x8: front squat 79 kg
1x10: front squat 69 kg
3x8: miiltary press 63 kg
2x8, 1x7: db floor press 34 kg
1x6, 3x5: snatch grip deadlift 129 kg
3x12: bentover row 69 kg
1x12: pullup
2x12, 1x10: Zercher squat 109 kg
1x2: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x8: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
1x7, 2x6: pause deadlift 159 kg
1x20: power clean 55 kg
1x10: pullup
1x12: bentover row 55 kg