2x8, 1x7: snatch grip deadlift 129 kg
5x10: pullup
3x6: Zercher squat 129 kg
1x6: Zercher quarter-squat 169 kg
3x6: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg
Quad above the right knee kinda hurts and stretching it at the bottom of squats seems to make it worse, so I took it easy today. Quarter-squats without a full stretch don’t seem to bother it at all, so taking it easy involved a couple extra of those instead of a light finisher.
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1x3: deadlift 189 kg
1x8: double pause deadlift 149 kg
1x3: high pull 89 kg
1x4: high pull 85 kg
1x6: high pull 81 kg
1x8: high pull 77 kg
1x15: power clean 59 kg
1x12: pullup
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3x10: front squat 89 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
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3x8: snatch grip deadlift 129 kg
3x3: pullup 34 kg
1x4: pullup 23 kg
1x5: pullup 12 kg
1x5: pullup
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3x6: Zercher squat 129 kg
1x6: Zercher quarter-squat 169 kg
1x12: Zercher squat 89 kg
1x7, 2x6: db floor press 42 kg
1x12: db floor press 32 kg
1x10: military press 49 kg
One thing about the Zerchers: it’s the worst lift at making me need to take a short break between sets to take a shit. I guess the pressure really builds up at the bottom.
1x5: deadlift 189 kg
1x7: double pause deadlift 149 kg
1x3: high pull 89 kg
1x4: high pull 85 kg
1x6: high pull 81 kg
1x8: high pull 77 kg
1x6: bentover row 89 kg
1x15: bentover row 69 kg
1x12: pullup
Was gonna do power cleans after the high pulls but my left hamstring cramped up swapping the plates. Nothing serious, felt totally fine a minute later, but I did rows instead just to avoid doing anything explosive.
3x10: front squat 89 kg
3x8: military press 63 kg
1x12: military press 49 kg
1x12: plate lateral raise 5 kg
1x20: rear delt fly 5 kg