November 23rd, Sunday - DL 253 6 sets of 4

 23.11.2025

God help me. Please help me. Please pray for me. You, all of you, everyone. Just pray for me, please, please, please, please. I need help. Please help me. Please pray for me. God, please help me. Please, God, save me and help me. Please save me, God. Please help me. Please save me.

Anyway, today's a nice day so far. Ate okay, above average, decent carbs.

Started the workout at a designated time - well, twenty minutes later after the call as I wrote and changed.

Deadlift

20 for 20

70 for 10

120 for 5

160 for 5 hard for grip, it kept opening my fingers

That was the quick warmup. It took less than ten minutes.

203 for 5 - two reps semi-decent overhand, one hurried third rep FAIL, really WHIPPED the skin on my fingers - I pulled way faster than my hands were gripping, see, so my well-lubed bar straight up WHIPPED my palms. Shocking! Not painful, but I think it takes a toll on your connective tissue. Then I did three more reps with a mixed grip.

233 for 4 - messy, not *warmed up* yet but the weight is light at this point; still, I made sure to even out the acceleration curle of my pull, smooth it out.

253 for 4 - nice. Player messy, cheap old thing. Hey, it plays music! Listening to Barbarity. Not fully warmed up on this one, but close.

So the plan is to do 6 sets of 4. Simple intuitive range cycling. Heavy stuff though, even if you're at your best. Even if it feels easy it's heavy, know that. Reward and awareness, that's what it is.

Natural "cycling" (programming-wise) - going from 8s to 6s, then 5s, then 4s, threes and 2s. Some steps can be skipped, the volume needs to be good - from 3 to 8 sets, depending on the overall amount of reps (VOLUME).

253 for 4 okay

253 for 4 nice. I think I'm warmed up; meanwhile that spells trouble for my gentlemanly frame as a soft stale breeze of garage atmosphere caresses me with its deathly tongue.

I've done those first three working sets with belt on mid-section, loose.

253 for 4 kinda lame, too too long (writing!), belt high which I now suspect contributes to minor pec cramps on lockout! Silly stuff. But hey, at least I did long resets - that can be difficult.

253 for 4 okay, nice - very good actually, really fast, good acceleration curve 😁

253 for 4 - a little messy but overall nice 😃 This whole session didn't take too much effort. Hallelujah! Thank you for your prayers. Thank God, truly and forever.

***

RPotD

Port Orange Florida East Coast Historic Railway Freight Depot 



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