Saturday, July 22nd - Pushpress and squats on one day, important squat cue (knees forward)

 22.07.2023

Nice day. Last night was a little unpleasant due to intrusive thoughts. On Thursday I decided to delete GTAV for now, just for a break - it's reached the overplayed point. Today I woke up late, having cancelled a lesson due to the lact of mental energy. I felt drained, and I also might a tiny bit ill. Woke up with a sore nose, sneezing. Had a nice breakfast, properly calorific. And I ate well yesterday.

Made my arms and the muscles beside my lats - the ones that pull my shoulders back - maybe it's infraspinatus? Can't be sure. But it's a result of me switching up the technique on pullups, that was a lot of fun.

Made my first coffee. It's already pretty late. Wondering how it's going to affect me mentally today...

Some time later.

Coffee doesn't seem to affect me much today. I have to figure out what I'll be lifting. And I will be.

I already did it on Thursday. So, we shall go for 5 sets of 3 with around 120, and it's supposed to be powerful. Week 11, Session 1. And when it comes to maxing out I will need to be extra careful about doing it efficiently without ruining everything...

Finishing the second coffee, starting to feel something. Recently I redownloaded New Vegas once again, since I had to clear up more space on my hard drive, and then I deleted Fallout 76 as well. Now I want to play FO76 again. How long will it take to redownload? I reckon it could be done before morning...

Workout

Warmup - pretty extensive, upper and lower body, variations of strething flys, squats, front rack and overhead holds

Clean and three presses

50 for 3 (9 presses)

70 for 3 (same)

90 for 3 - kinda hard on the clean, but I managed it. I took breaks in between cleans, that I have to admit. But it is a PR for cleans! And on that set I also racked the bar.

Pushpress

90 for 3 very easy

115 for 3 satisfying

118 for 3 pretty easy

120,5 for 3 okay, a bit strenuous

120,5 for 3 very casual, after a short break

120,5 for 3 good enough. If I had to put it into RPE, which I don't really appreciate anymore, I'd say it's around 6.5.

You know, I got a crazy idea. What if I squatted today? It's only supposed to be 150 for 5 sets of 5. Could I do that? Yes. Yes I could.

Squat - Week 1, Session 2 altered - 75% for 5 sets of 5

100 for 5

120 for 5 a little creaky

150 for 5 okay

150 for 5 better. I brought wraps with me, but not using them so far, cause my right knee is okay.

Once again, it became easier once I allowed myself to lower into full deep squat.

150 - 3 sets of 5 - okay

On the last set I decided to put on the wraps to try them. Felt nice. Helped with the lift? Definitely, but not too much, since it's only below the knee.

Also, I tried to switch up my initial cue a little bit - not just pelvis back and thighs open, but also knees a bit more to the front, because I still had the habit of keeping my calves perpendicular to the ground. I think it's a very important cue. We shall see if it helps me in the future and if I remember to use it this way (haha).

I think, seeing how we've done two sessions, basically, today, we could make Monday a lighter day - we'll do cleans and bench, which has gotten forgotten once again.

And also it's been 4 weeks. That's good! Thank God.

RPotDs - quite beautiful, inspiring



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