February 10th, Monday - Nice OHP, PP and some Squat; Rep PR in OHP - 95x13!

 10.02.2025

Nice day. Sleep good, nutrition decent.

Workout

Warmup - some, somewhat thorough

Overhead press

20 for 20

40 for 15

70 for 11

80 for 11

88 for 11

95,5 for 13 - a small PR 😀 Some reps were pretty dirty, so I decided to compensate for it by going past 11. I felt like my arms had enough power to do at least one more, but the rest of the system was out.

Push press - not focusing on a 'long dip', but instead doing the short one from that video where a real fat guy did a 270 kg front jerk... So I figured I don't need to do an actual quarter squat on push. However, it is not absolute - we're always researching empirically.

70 for 5

100 for 5

113 for 5 decent, only a tiny bit messy at first

123 for 4+one push+1 good rep after a small break - not bad. Concluding that 'short push' is not bad but you really gotta put effort into it. May not want to absolutize this as the only effective option. Hands shaking; running out of cell energy. But I wanna do some more...

Squat

100 - 2 sets of 10 - feeling good, super controlled reps, also warmed up well before doing them. I love the new way of holding the bar on top of my traps - wide grip, but I can slide my hands across it easily cause the bar is lying on top of me, I'm not really holding it in place! And that way I can relax my rotator cuff muscles (L-fliers!) and put elbows under the bar.

Quarter squat in rack

100 - 2 sets of 10 - feels good, in control.

I'm in the tunnel, baby! Feels amazing.

RPotD - Vista do Alto da Serra



Comments

Post a Comment

Popular posts from this blog

October 08-09, Sunday and Monday - Bench, PP, small PR, nice Olympic style Squat

Image
 08.10.2023 Great day, feeling great. Woke up earlier than normal, worked more that usual. Feeling extra energy. The night was cold. I kept seeing dreams about (spoiler) The Emperor from BG3, hehehe 😉 Cause I watched one of his cutscenes, even though I ain't been playing yesterday. Yesterday, I was drained. I was drained on Wednesday, Thursday, Friday and Saturday at night, to a varying degree. Today I feel much more fresh than I have been in a long time. Like, a part of my brain is extra creative. Also, I have been eating rather little - a couple eggs swallowed hastily, a few bananas, a few glasses of milk. Two mokas and one small conventional brew. I'm thinking of doing bench today, and PP + Squat tomorrow. Reasonable? Yes, on the surface it is reasonable. Light-medium-light bench, sets of 5, around 120. 4 sets of 5, maximum velocity, no pauses whatsoever. When you've got the same muscle strength composition as me it sort of feels easier to bench with a pause, and bumpi...
Read more

grain economic flesh

Image
 10.04.2023 Nice day. Not too bad. Sleep - 4/10, nutrition - 6/10. Ran out of coffee, used some of the robusta from the stash. Now having one, fighting the desire to lie down, cause if I lie down I'm just not gonna be able to sleep. Jammed. I figured back in the day I made a lot of these micro-songs that are guitar and bass and midi drums. So, that's one of the things that fuels creativity. You have to save them and listen to them. Then you get something. My old headphones are buzzing a lot. Might be time to buy new ones soon. *** Today's workout is 4 sets of 5 with 77,5 percent. A sixth session in the program which I've been using in defferent variations for everything. So, 77,5% of 150 would be 116. But I'm not perfectly sure if I can do that well in my current shape. So, I might want to get up to 115 starting from a lighter weight. Maybe from 110. Now that I think about it, it's actually quite doable and it's very late. I don't want to hurry. And I do...
Read more

September 14th - Engaging in a variety of hobbies at once, nonchalant grip PR

Image
 14.09.2022 DL plan - 175 for 5, 200 for 5, 210 - 5*5, 200*1 clean single, maybe even overhand. Nice day. Slept very little. Ate a lot before I went to bed, so I had no appetite when I woke up. Tried to call and message some of my clients. Coordination issues. Sometimes people just can't pick a proper time. Understandable. I often think about how humanity evolved to proritise quick decisions over slow, but 100% sure ones. Better be two times faster and 80% sure than two times slower and 99% sure, amirite? He he. Having my second coffee. Or third? Not sure. Can't remember. Today I'm trying to overstuff the moka pot. The taste is awesome, but the brewing process feels dubious. Played guitar a bit. Practicing licks, playing quickly, playing up the neck. I don't gotta play, I gotta write and record lyrics and vocals. I already made a somewhat decent verse. And I have a rough idea for the chorus. I can't believe how much slower my process has become. What is it? Playing ...
Read more