6x1: front squat 123 kg
1x8: front squat 89 kg
1x8: front squat 79 kg
1x10: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
3x6: snatch grip deadlift 129 kg
2x5: pullup 22 kg
3x10: pullup
Left arm not 100% but doesn’t hurt if I don’t do full extension at the bottom of the pullups… which kinda sucks, I hope I won’t be stuck doing partials for long.
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
3x5: pause deadlift 169 kg
1x20: power clean 55 kg
1x10: pullup
1x12: bentover row 55 kg
That weight with deads pausing just above the ground is scary enough to me that after doing those, I had a white chalky spot on my forehead, from making the sign of the cross before each set.
6x1: front squat 123 kg
1x8: front squat 89 kg
1x10: front squat 79 kg
1x12: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
3x5: snatch grip deadlift 133 kg
1x3: pullup 32 kg
1x4: pullup 27 kg
2x5: pullup 22 kg
1x10: pullup
Slooowly getting back to normal weight on pullups, still not doing curls.
2x12, 1x11: 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
1x6, 2x5: pause deadlift 169 kg
3x8: power clean 69 kg
1x8: bentover row 69 kg
1x6: pullup
5x1: front squat 125 kg
1x8: front squat 89 kg
1x8: front squat 79 kg
1x10: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
Should’ve been six front squat singles, but I got stapled at the takeoff on the last attempt for reasons of basic stupidity. So, unintentional. Also figured out how to speed up taking off plates during the front squat drop sets, so the fewer reps there is intentional.
1x6, 2x5: snatch grip deadlift 133 kg
2x3: pullup 32 kg
1x4: pullup 27 kg
1x5: pullup 22 kg
1x10: pullup
3x12: 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
1x6, 2x5: pause deadlift 169 kg
1x20: power clean 55 kg
1x10: pullup
1x12: bentover row 55 kg
4x1: front squat 125 kg
1x9: front squat 89 kg
1x8: front squat 79 kg
1x12: front squat 69 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
2x6, 1x5: snatch grip deadlift 133 kg
3x3: pullup 32 kg
1x4: pullup 22 kg
1x5: pullup 12 kg
1x5: pullup
1x3: Zercher squat 139 kg
1x5: Zercher squat 129 kg
1x8: Zercher squat 119 kg
1x1: 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
2x5: deadlift 189 kg
3x12: bentover row 69 kg
1x12: pullup
Back to “normal” deadlifts. Right hamstring not painful but still a bit tight locking out, so I did bentover rows instead of cleans after that just to be on the safe side.
1x10, 1x9, 1x8: front squat 89 kg
1x1: military press 83 kg
1x3: military press 79 kg
1x5: military press 75 kg
1x6: military press 69 kg
1x10: military press 59 kg
1x10: military press 49 kg
1x12: plate lateral raise 5 kg
1x7, 2x6: snatch-grip deadlift 133 kg
3x3: pullup 32 kg
1x4: pullup 22 kg
1x5: pullup 12 kg
1x5: pullup
1x3: Zercher squat 139 kg
1x5: Zercher squat 129 kg
1x8: Zercher squat 119 kg
3x8: military press 63 kg
3x8: db floor press 34 kg
3x6: pause deadlift 169 kg
1x8: power clean 69 kg
2x12: bentover row 69 kg
1x10: pullup