June 5th and 7th - Light bench and squat / DL 255 for 4 sets of 5

 05.06.2025

I'd do bench today - I'm a little concerned with my shoulder; I think it needs rest. However, it needs active rest. Hmm. I already planned to lighten the load moderately - we'll see.

Workout

Warmup - some

Bench

20 - 50 - 70 - 90 - 100 for 10

100 - 2 sets of 15 - not too bad. Pecs okay, shoulder close to okay.

Squat

50 for 15

70 - 3 sets of 12 - nice, short break, just feeling.

07.06.2025

Nice day. Some neck pain. I don't know where it's coming from. Deeply confused, somewhat distracted. Not too distracted right now, but in general. Hard to explain.

Ate okay but not great. Same with sleep. Nerves a little tense. Hope to deal with my stupid BS. So lazy, dumb, not helping myself. Enjoying life otherwise. Staying chill.

It's DL day. 4 sets of 5 with 255. Doable? Definitely.

Deadlift

20 - 70 - 120 - 160

200 for one okay overhand lift, two mixed

230 for 3 mixed grip

255,5 for 5 - not bad for the first working set, smooth, RPE moderate. No issues with the inner thigh. First rep alternate grip, then 4 with straps - that was mostly a messup of sorts. Cause I haven't been doing mixed-alternate grip in a while.

255,5 for 5 - a little better - two reps mixed grip, three straps - good tempo.

255,5 for 5 - took too long cause I set up the alarm but forgot to plug the headphones back in... Lol. Making stupid memes on the internet instead. Don't trust wikipedia. When you're telling someone "not to trust" it doesn't mean everything the untrustworthy person is saying is a lie. That's the big problem. Serious lies mixed with truth from a "trustworthy" source. And it's the number one source of encyclopedic knowledge for the following century. Chat, we're cooked. Uncle Teddy was right. About the set - did first three reps mixed grip cause I wanted to continue with the established peculiar pattern - one, two, three mixed grip... I should have really done all like that, cause I had a good grip on it, but I had it in my mind to do three only. How silly. 4th was hard, 5th was close to max effort. I didn't have to do the 'thigh pull' but I sort of did it. Hmm.

255,5 for 5 - very good. I wanted to do 5, but I did 4 with mixed grip. A short enough pause and a good enough - smooth but slow - final rep and walking back to rack it. This is a better set than the 4th one. Although I might have not fully locked out the 4th rep - I got it close to 180 degrees and chose to drop it asap. But it was an easy rep. It's important to not allow yourself to stop doing the lockout if you think you have a good lock out. I really wanna train my "dead space" - the sticking point. But guess what? A workout like today is exactly for that. It's the number one thing I'm training. I've become good off the floor - with my tension, legs and air blowing - always has been naturally good with the lockout - like a lot of people; if it's above my knees then I can just force it. Well, except with 290 - I did get it over my knees at least a couple times... What if my lockout is my weak spot? Something to think about 🤔

Also I think we've done a little volume PR today 😀 We've never done 255 for 4 sets of 5 😃

RPotD - one of many picturesque British pics on wikimedia




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