Persistent Guy's Training Log Continues

3x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup

1x3: Zercher squat 145 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x2: Zercher quarter-squat 189 kg
1x4: Zercher quarter-squat 169 kg
1x15: Zercher squat 89 kg
3x5: db floor press 42 kg
1x12: db floor press 32 kg
1x8: military press 49 kg

1x3: deadlift 189 kg
1x10: double pause deadlift 129 kg
1x3: high pull 85 kg
1x5: high pull 81 kg
1x6: high pull 77 kg
1x8: high pull 73 kg
1x18: power clean 59 kg
1x12: pullup

2x10: front squat 89 kg
1x10: front squat 69 kg
1x10: front squat 59 kg
1x12: front squat 49 kg
3x5: 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

1x12, 2x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup

1x3: Zercher squat 145 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x16: Zercher squat 89 kg
1x6, 2x5: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg

1x6: pause deadlift 169 kg
2x6: double pause deadlift 149 kg
1x2: high pull 89 kg
1x3: high pull 85 kg
1x5: high pull 81 kg
1x6: high pull 77 kg
1x8: high pull 73 kg
1x15: bentover row 69 kg
1x12: pullup

1x12, 2x10: front squat 69 kg (ATG, 3-second pause at the bottom of each rep)
3x5: 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
1x20: rear delt fly 5 kg

When warming up for the front squats I’ll usually do the last rep of each warmup set ATG and sit at the bottom for a few seconds, for no good reason, but it feels like it stretches the quads out. I figured I’d try doing every rep that way today. Went very light, but it’s doable, and I definitely feel the quads more afterwards. No idea whether it’s because they actually had to work harder to lift the weight with no stretch reflex, or if they’re just sore from all that stretching at the bottom. Probably not as effective as doing front squats the normal way and using more weight, but… hey, I tried it, and found it didn’t kill me, so I guess I have decent mobility.

1x12, 2x10: snatch grip deadlift 119 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup

1x4: Zercher squat 145 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x4: Zercher quarter-squat 169 kg
1x16: Zercher squat 89 kg
3x6: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg

Figured out that the heavier Zerchers go a whole lot better if I set my feet not so wide, so that my elbows land outside my thighs instead of on top of them, and then the bar doesn’t want to roll forward up my forearms as much. Wider stance goes well at lighter weights because I don’t need to clasp my fingers, but clasping tends to bring the elbows in a bit, and then I have to make sure my legs leave room for them at the bottom.

1x2: deadlift 189 kg
1x6: pause deadlift 169 kg
1x2: high pull 89 kg
1x3: high pull 85 kg
1x5: high pull 81 kg
1x7: high pull 77 kg
1x15: bentover row 69 kg
1x12: pullup

Comical problem on that second deadlift rep… my sweatpants have some holes above the knees, and my right thumb caught one of those on the way down and proceeded to rip it into a much larger hole during the entire descent of the bar. Somehow I didn’t freak out and just lowered the bar more slowly than normal, but I was in no mood to attempt a third rep after that silliness. I guess lifting at home and not having to care if I got holes in my clothes sometimes does have a downside.

1 Like

2x10: front squat 89 kg
1x10: front squat 69 kg
1x10: front squat 59 kg
1x15: front squat 49 kg
3x5: 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
1x20: rear delt fly 5 kg

Yesterday:
2x7, 1x6: snatch grip deadlift 129 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup

1x2: Zercher squat 149 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x2: Zercher quarter-squat and carry a few steps 159 kg
3x6: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg

1x3: deadlift 189 kg
1x8: double pause deadlift 149 kg
1x2: high pull 89 kg
1x3: high pull 85 kg
1x5: high pull 81 kg
1x7: high pull 77 kg
1x15: bentover row 69 kg
1x12: pullup

No torn pants this time.

2x10: front squat 89 kg
1x10: front squat 69 kg
1x12: front squat 59 kg
1x12: front squat 49 kg
3x8: military press 63 kg
1x12: military press 49 kg
1x12: plate lateral raise 5 kg
1x20: rear delt fly 5 kg

1x8, 2x7: snatch grip deadlift 129 kg
3x3: pullup 34 kg
1x3: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup

1x3: Zercher squat 149 kg
1x4: Zercher squat 139 kg
1x6: Zercher squat 129 kg
1x20: Zercher squat 89 kg
3x6: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg

1x3: deadlift 189 kg
1x8: double pause deadlift 149 kg
1x3: high pull 89 kg
1x3: high pull 85 kg
1x5: high pull 81 kg
1x7: high pull 77 kg
1x5: bentover row 89 kg
1x12: bentover row 69 kg
1x10: pullup

1 Like

2x10: front squat 89 kg
1x10: front squat 69 kg
1x12: front squat 59 kg
1x16: front squat 49 kg
3x5: 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
1x20: rear delt fly 5 kg