January 24th, 2024, Wednesday - Deadlift fault, restarting the program after all, poor recovery

 22.01.2024

Lovely day. Food and sleep are really subpar, but I've been feeling great. I'm having a very light one today, my thoughts focused more on Wednesday.

Warmup - somewhat thorough, upper body

Workout

Flys

2 kg dbs - 2 sets of 15

6 kg dbs - 2 sets of 15

Press

6 kg dbs - 2 sets of 30

Calf raises

3 sets, full range from the floor, pauses at the top

Lower body moves (squat variations) four a couple sets

Deep knee bends (i.e. fully vertical squats on toes) - 2 sets of 15

Horseman stance, no wall this time - 1 sets, counting (quickly) to 120

24.01.2024

Week 4, Session 2 - 4 sets of 2 with 85%

So, around 270? Could be done. Hmm.

Workout

Deadlift

20 for 10

70 for 5

120 for 5

160 for 5

200 for 3

230 for 3

250 for 2 kinda nice

270 for 2 - way too hard, but I did it. Mid back still really tired from squats. Thorassic spine. It worked hard on squats cause of how seemingly upright they were. Hmm. Also, kinda hard to breathe and brace. Let's see...

270 for 1 same, way too hard, mid-back straining. Prepared for a second rep but didn't. Maybe the fact that I slept only once in two days played a role. Alright, I'll drop the weight; what I have is here, I just need better pacing.

There's something about me not being to brace. I'm not feeling the bracing. Something is off. It needs to change. I wonder if it would have been different if I did more reps during warmup. I feel like trying 270 after all rather than dropping it. Hmm. I just know I can do it right.

I need to go around making retching sounds. It's gonna happen. That's how it normally happens. And I'm starting to feel it. My stomach. Good grunty thing. Curious. Let's see...

270 for 0 - did not even try to get it going, as I was about to apply effort I felt like there wasn't gonna be anything. Alright, those are just consequences of my actions, not a big deal, I'm still very happy with being able to DL the big weight like I did today. If everything was at 8/10 for at least a couple weeks then it would have been an easy workout (in my rough estimation), but things were 65/100 at peak, so it's only to be expected.

I am considering fully restarting the program, taking 290 as minimax and perhaps 310 as supermax, I think that could be reasonable. I am thinking and I came to conclusion that I will; it would make a lot of sense. I'm lacking movement practice, not stimulation. Stimulation can be minimal and if things are consistently 8/10 there will be growth. Let's settle for spreading our efforts wisely.



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