Thursday, October 19th - Lightened squat, Week 9 Session 0

 19.10.2023

Lovely day. Slept well, ate okay. A little tired, CNS slowed down a little, like on Touesday. Heh, I genuinely mistyped "Toesday". I have so many stereotypical typos, they're a little annoying. And I also find myself pronouncing some words (or parts) instead of typing them, so they're just missing from the sentence.

Anyway, I had a moderate protein breakfast, did not want any tea, so I went for a moka with 17 (rather than 20) grams of ground Julius Meinl (overpriced) coffee. The coffe that I've had before costed less than a half and was surprisingly just as good. But it was not as good as Blue Jardin Colombian or Red Japanese thingy... Bushido, right, they got good instant coffee (even more overpriced). Been wondering to myself if instant coffee might be cheaper. Could calculate, if I had a habit of drinking it, if I knew it can replace my beans.

So, I'm gonna add a workout to my squat program, cause it's moving too fast. I would have been Week 9, Session 1, but it'll be Session 0. A set of 8 with 70% and 4 sets of 6 with slightly heavier wight (not necessarily 75%). So, the absolute minimum is 140 to 150. A small pyramid (pyramic only if you build it, rather than read it). Cause i like the word "pyramid" more than staircaise. So, higher reps llower wight up to very slightly heavier weights lower reps, and no useless "walkdowns", cause we'going from bottom to up, not from left to right. And trust me, they are useless. Do something else instead, don't whack your CNS.

So, it's something like 130 and 140 for 8, 140 - 145 - 150 - 155 for 6. All vey, very easy for me, cause I am pretty tired as well as fatigued, let's be real. Not to the maximum, but not that far, and I need energy for the following days as well.

Actually, I remember how difficult sets of 8 with 140 were in Summer. Let's see how it all compares nowadays.

Workout

Warmup - lower body moves, squat variations

Squat

20 for 10

50 for 8

100 for 8

130 for 8 feels nice. Got a wider grip, elbows down, not up.

140 for 8

148 for 6 wearing underknee wraps

148 for 6 same

Feeling kinda lazy, but to be expected. That's why it's session 0 of the week.

Also, important note - kept grip wider, lax hands, elbows down. Made sure to put the bar on my nack first before then sliding up right on top of my traps. That felt good. I knew when I was stretching it wrong and aboided that.

Curls - cause why not? A great choice of an exercise when you just wanna a little bit more fun to the day. You can go light or heavy.

6+6 kg dumbbells - 2 sets of 20+ reps. Tried alternating curls, they were fun.

21 kg dumbbell - 3 set of 15, one arm - surprisingly harder than last time. Might be getting tired, it's gotten late. And I'm probably hungry just a little. Lovely pump though. And it got much easier in the end. I wrote this sentence over all three sets, hehe. Curious how it's much easier to let hand fall into parallel (neutral) grip in the bottom and then add momentum with rotation, rather than keep the underhand grip at all times (supine hand position)

RPotD

File:Breton Jules Summer.jpg