My training log and thoughts

 31.12.2025 Fallout 3 is underrated. NV was underrated when it came out, and now it's overrated, shameful. It's still my personal top rated game. The franchise, meanwhile, is getting overraped with the tv show. So, it's a typical DL day. My body is aware of the fact that I'll be deadlifting, so I'm going insane with rage again. BUT I'm in control, it's BETTER than it used to be. I am mindful. I enjoyed some reading. Had two batches of conventional 37/444 and 35/420, and now one final chaser, a cup on instant coffee. A little too much! I have 4 sets of 5 with 260 planned. Should be doable! I slept very well and I ate decently, although at this point it's been a while. Nothing is stopping me from eating a little bit right now... Hm. *** Managed to write 800 words, a whole half-scene, real happy. Workout 20 - 70 - 120 - 160 200 for 4 and a half - it's five; I've done the 4th over my knees, just a technical mishap. OHG. Feels good. 233 for 5 - two re...

 29.12.2025 Reminder from the 24th - take a look at the checklist for today  https://4n09.blogspot.com/2025/12/24.html *** So, this was the reminder I left myself from 5 days ago. Let's check it again... Loose clothing - I already pre-planned it unconsciously, put aside my loose t-shirt I can change in Wool belt - it's there Weightlifting belt - I'm no longer quite used to it but okay, should be nice for when I press etc etc - no point in going over it, it's obvious. So. Yesterday was a mess for me, beside the workout. I woke up early and all the things felt upturned. Fell asleep easy but the back erectors on my left side got really stiff - possbily because of the way I layer my bed (to counteract the sagging right side), or maybe I just slept weird, or I just strained it during the day yesterday, stood weird. I had a small left pec cramp at the outer edges of my pec, if that makes sense, and then I had a very powerful right pec cramp, took me a long time. I'm tryin...

 28.12.2025 Now, even with my daytime schedule, I sleep weird. Fell asleep early yesterday, right after coffee! Woke up today at 5 again, but this time slept for longer. A little "distracted", for the lack of the better word. Ate some meat and potatoes - decent. Pork and chicken. Another *extremely rare* daytime workout! Cut myself out an hour before a lesson; then there'll be another hour before a second lesson. Workout Warmup - some, wall pushups, plank Bench press 20 and 50 103 - 3 sets of 12 - believe it or not, those are the working sets 😁 Need some volume. 120 for 3 130 for 3 140 for 1 153 for 1 153 for 1 153 for 5 and a half - almost managed 6th rep past the sticking point 😁 I should be able to press this weight for more than 5 on a different day. I was sort of hurrying! Rubber pulls / Squats and its variations, superset - 3 sets - each set was getting more fun; in the third one I was doing sort of an arm-over-arm with the rubber, shifting weight between legs - h...

 26.12.2025 Very nice day. Sleeping schedule officially flipped - just after a couple days, two wacky days and one sleepy day. I slept very little at night, woke up at 5 AM and went to cook. Ate and went back to bed, but no sleeping. That's a part of it. Managed to enter a peculiar half-sleep later. Purchased groceries, new coffee. Carte Noir Premier Cru. A little cheaper than DeLonghi. Tastes decent! It's snowy outside, but not too cold. I'm writing, enjoying it. About to start the workout pretty soon. But not right now... *** Workout Deadlift 20 and 70 for 20 120 for 10 160 for 6 200 for a bunch of half reps - well, I think I did 4 and on that 4th I pulled it the highest, just finger-hooking 230 for 3 250 for 6 kinda slow, not warmed up! Drat! 255,5 for 6 much better, cns starting to get aggravated 258 for 6 harder, a little messy, but better than the first set 258 for 6 - much better, good bracing, nice inflation. I forgot to load it to 260,5 like I wanted 😁 Not a big d...

 24.12.2025 Western Christmas Eve. Glory to our Lord! Please keep praying for me - and I am praying for you. Alright, what is it... I woke up yesterday, didn't manage to sleep as long as I wished to so the "sleeping schedule reset" is happening a little differently. Now it's 7 AM and I'm in the middle of the workout - a rare morning workout! BUT not as rare as daytime workout, mind you. I had one last batch of coffee, 36/432, I think there's about 10-20 grams left. Then I had a lot of instant coffee. Read a little. Bought "Wise Blood" by Flannery O'Connor, giving it a test. A weird book! Hard to read, I got so used to Mark Twain and Mario Puzo - they lay it out more or less evenly. In the 19th century the semicolon was used much more often. I'm remembering the book. Workout Warmup - long High pull / Clean / Press 20 53 - 5/5/5 73 - 5/5/5 93 - 5/5/5 - feels nice! I took a small break after high pulls. The press was wonky but easy. Overhead pre...

 23.12.2025 I wanna say it's the 22nd but it's not. My whole workout is past midnight - or very, very early in the morning, you could say 😁 That's the logic anyway, that's the only not-quite-traumatic way to change your sleep schedule back to normal. Just have very long days. It's late. I'm about to run out of coffee - only about 50 grams left in the bag I surmise. But of course there's almost instant coffee with a gimmick - 90% instant and 10% ground, which, I believe, is a scam and that ground coffee is not fresh. It tastes okay, more or less! I had one conventional 35/420 and now one big cup of instant coffee, the old metal cup, nostalgic for 2024 - boiled the water right in it on the stove. Now I am writing. It's a little too late so I can't have the music playing loud - that'd help me focus on writing rather than switching to videos all the time. Time to prove I don't need it. *** Managing to write - took off the headphones, heh, let th...

 20.12.2025 Ate well, slept okay. Nice day. Feeling stable. Belly pretty full even though I only ate two types of food. I woke up a little earlier than normal (rn I'm living at night) and had one pork cutlet with a piece of bread and 37/444 coffee. Coffee got cold quick. I've started playing Fallout 4 again. Makes sense, there's way too much hype right now! Watched the rest of the Fallout show before yesterday. I liked the cinematics, but there was way too much lore dump, and, well, ruining the games. And I am upset that the damn dirigible was still floating. Although I really sort of loved BoS in FO4 when I first played it. Ah, back to talking about this silly game again. FO4 has that absolutely uncanny, liminal mood that I personally really vibe with. And somehow the new edition has been running well. Although I haven't made it to the city yet, where it usually runs poorly. It's got that really weird, really captivating atmosphere. A really nice looking sky, natur...

 19.12.2025 Thank you for your prayers. Thank God. Nothing particularly good happened but I just feel good. Today's supposed to be a rest day. My last DL workout was pretty light, so I expect I have a bombastic one tomorrow. So it's my intention to preserve some of my energy today. However, there's something today I really want to do and that is to have a light workout. A typical one, like I used to have, that gave so much energy - not a garage workout, but an upstairs one. And I also wanna work on some of my forgotten muscles, such as my neck. Not forgotten right now, since I've been working on it. And traps too, also not forgotten atm but are in general lol. (Cause I've been doing cleans). Shoulders, back, legs and grip never get forgotten. Lats - somewhat, but rarely focused by me. That's it, isn't it? The only muscles that I work really super consistently are shoulders, back and legs. And legs I struggle with sometimes. My ankle's getting better, it...

 18.12.2025 Nice day. Mood shifting. Ate okay. Really inspired to do some cleans and presses. I wanna try slightly heavier weights, even though my tissues have been I would say not ideas. A little fearful for my arms, but only a little. I watched a random video of a guy talking about how he snapped a part of his bicep lifting furniture - so silly. I'm trying to write. I was super excited to write yesterday, but today I'm a little foggy. I've ended up switching to nighttime over the last week and now I kinda hope to revert the switch afap. I'm thinking I'll go ahead and try to make these following three days into two. Not gonna be easy though, perhaps! I just gotta make sure to remember a few simple tricks. Such as this night is not night but day. Weird, wacky, no big deal. I wish I was cleaner. I wish things were simple and they're not. People are liars or mistaken, often I am. They're such good liars when it comes to pretending to not be malicious, aren...

 16.12.2025 Kind of a nice day. Slept and ate well. Dreams unpleasant, strange. Violence again, mixed with peculiar imagery, memories. Had some coffee. Not writing today, just contemplating, thinking, recharging. Have nice ideas that'll go well with my memories. Workout Bench 20 - 50 - 100 120 for 3 the wide grip makes it so I keep brushing the support with either one of my sleeves lol. It took a few sets to center it later. 150 - 4 sets of 3 150 for 5 - not too heavy. My CNS is in a pretty mild state; it feels like I can't push myself too hard. Some energy has been drain, a little 'distracted' on occasion. 100 - 3 sets of 8 - medium-narrow grip, focusing on counter-acceleration of the weight - dropping it fast and then pushing against it as fast as possible. It helps develop better nerve impulse. You do put some striking pressure on your joints and tissues that way though. That's why the weight has to be moderate. Floor-supported ring pullups 2 sets of 12 - I'm...

 15.12.2025 Nice day. Happy. Was strangely happy all day yesterday. Probably because I showered 😁 Ate very little, just some meat and tomatoes in the morning, some snacks later. So, we're restarting out intuitive deadlift microcycle. Interesting! I intend to keep is close to super easy cause deadlifting every five days is not too easy. So far this workout is shaping out alright, happy. Also I wrote today, that's good too 😀 Finished chapter 16 of RW3 of Michigander Marco. That's been my mental title for a while, I reckon it's catchy enough! Nothing excessive, although I admit the density of Michigan worship isn't particularly high - but there are some nice moments. Maybe I'll stuff in more, I have a lot of memories. I guess that's what I care about since it came to my mind, eh? It's a moment in the book where a major plotline ends and smaller ones continue before more big stuff happens, as it is inevitable in life! I dread a life in which big stuff does...

 13.12.2025 Nice day. Not feeling great, angry. Ate, slept okay. Clean and press 20 - 50 - 70 80 - 1 cl, 5 pr, 1 cl 93 - 1 clean 2 presses, 1 clean 3 presses - technique not good, but I feel close to "feeling" it. 93 - 1 clean 2 presses, 1 clean 3 presses 98 - 1 clean 2 presses, 1 clean 3 presses - I struggled at first when I but figured it out once I did the "shorter" clean and put on straps. I think I figured it out. To do a high pull you have to push AWAY with your toes and lean back, sort of like that wrestling move, a suplex or what have you. 98 - 1 clean 2 presses, 1 clean 3 presses - okay High pull and clean 73 for 1 73 for 2 73 for 2 - trying to figure it out 73 for 3 just cleans here - I think I found something, a little tidbit for myself... Okay, so I'm cleaning from a standing position, I'm doing the 'minimal movement' power clean, trying to make it more weightlifting-like and less like a curl. So, I have some innate feeling of it, back wh...

 11.12.2025 Nice day. Ate okay, slept too. Workout Warmup - some, writing, listening to Manowar on big speakers, remembering Bench 20 - 70 - 70 - 100 120 for 4 140 for 4 nice, a little stiff, pecs feel not super flexible 140 for 4 same, a tiny bit better, doing wide grip, middle finger on outer markings 140 for 4 much better, warmed up here 140 for 4 lovely, listening to Outlaw - the fast song of the album, bounced one rep real hard against my chest, it was kinda funny 😁 140 for 4 nice, easy 140 for 10 - PR, listening to The Power 😁 Hallelujah! Put away all the wights downstairs. Growing sweaty! Cotton is cold, cold and wet. Sometimes it stays wet for days, can't ever dry up, how strange! I'll see if I get too cold by taking it off. The fact that we don't wear more synthetic undergarments fascinates me. Majority of the world's population lives in warm climate. Cotton. What about it? Hmm. Thinking, trying to. Anyway, where was I... I wanna do more stuff today. But just...

 10.12.2025 Nice day. Ate and slept well. Nerves were waddling a little but I managed. Thank you for your prayers! Read a little bit, wrote a tiny bit; moving on from a dead point. Workout Deadlift 20 - 70 - 120 - 160 200 for 3 nice OHG 233 for 2 - one rep hook grip even despite a little cut on my middle finger. Feels nice! 253 for 2 mixed grip, switched hands - not bad, but painful. 263 for 2 easy 273 for 2 nice 283 for 1 - I wouldn't say easy, but it was smooth 283 for 1 - a little better, no music cause player died again 😁 283 for 1 - nice, but something went wrong here. I applied my power wrong; the barbell didn't move until the angle changed, probably the angle of my hips. I felt a little too relaxed, too lose here. I have a feeling the problem might lie in my old slippers, they're a little awkward to wear. Also, I'm testing the fleece underwear I bought, at least the top - it's good, under and over layer, or, rather, first and second. 283 for 1 - nice, hard a...

 08.12.2025 Nice day. Warmup - some, overhead stretches, some lower body moves, joint loosening in wrists Workout Clean and Press 53 - a few sets 73 - 1 clean + 2 presses, then 1+2 93 - same, 1 cl + 2 pr then the same 103 - 1 clean 2 presses, 1 clean 2 presses - that's nice, I could not do that quite so well last Wednesday. I'm considering just dunking the rack on OHPs always, at least for a period lol. You gotta have some athleticism lad! Stop depending on furniture! 103 - 1 clean 2 presses, 1 clean 2 presses - feels nice, powerful. I'm doing mostly a power clean a-la overhand curl, but I think the second set here was somewhat nice, technically. 103 - 1 clean 2 presses, 1 clean 2 presses - nice, not bad. 73 - one high pull, one clean 73 - 1 pull, 1 clean, 1 pull, 1 clean 73 - 3 pairs of pull and clean, in straps Squat - gotta try and do something after all 73 - 5 and 5 - feeling more or less okay, the weight doesn't seem to be shifting to the side, no "corkscrew...

 06.12.2025 God bless. I reckon I done a good smart thing by not switching to Windows 11. Nice day, truly. So much strange suffering on Thursday and most of Friday, right until the end. Heavy weights, wash the soul, dress the wound. Heal! Feeling good and solid today. Didn't sleep much but felt okay. Not much hungry, but ate some. Wrote, wrote well and direct, from soul. Things are clearer now. Gotta take your time sometimes. God have mercy! Thank you for your prayers again. Please do not stop! Workout Bench 20 and 50 100 for 5 120 for 5 okay 130 for 5 short break after this one 145 for 5 nice 145 for 5 okay 150,5 for 5 nice, pretty easy 150,5 for 5 a little weird, started doing the 'elbows out' a little too much. Otherwise a powerful set. 150,5 for 5 nice, much better 100 for 5 paused, very wide grip 100 for 5 paused, medium-narrow (OHP with thumbnail) grip - feels interesting, kinda makes me wanna do more of that at this point, now that I more or less got used to wide gri...

 05.12.2025 I haven't been accepting God's grace very well. You, pray for me, now! Please. I'm asking, begging, ordering. What do you think you're doing reading this without praying for me? Do it now! Say it in your mind - "God, please help this guy, help him through time, help him with whatever's going on with him." I need it so much and I need you to do it, soldier. Through time, grace. That Wednesday workout was not great. Daytime lifestyle has not been going very well for me. Yesterday I felt like living through consequences of CTI, just so empty. Low energy, no stimulation. It changes today. Today the strain went up, cause of the deadlift. And I rolled my ankle again, strange sharp pain I think in my vein more so than connective tissues. I have been doing a lot of mobility stuff for my ankle, obsessive. I think I have to stop it. Simply let the connective tissues thicken. Workout Deadlift 20 - 70 - 120 - 160 200 for 3 semi-nice OHG - first was a half-...

 03.12.2025 Please pray for me, I need a lot of prayers now, please. Do it up, pump it up, please, just as you read it. I just need it. I'm staying solid, don't worry too much about it. I'm real solid; I've finally done something to help myself and with extreme inadvertence it's now unraveling another, some other thread that keeps me bothered and pushes me into neuroticism. No matter! God has solidified me, better than before, less vulnerable, patient. Another great test of patience as I struggle against apparent futility! At least it's giving my writing a much needed edge, I'm not very calm at all and neither are my characters. But I am solid - something that past me cried for so much, so loud! Thank you for your prayers then and please keep praying. Also I've again ended up living during daytime. It's gonna last for a while, I just feel it. I've developed a 4AM wakeup time, although today I ended up sleeping a little after waking up and eating....

 01.12.2025 Nice day. The raremost truly workout - daytime! At this point daytime workout is so much more rare than evening/nighttime LOL. I woke up at 5 AM and felt GOOD and nice after an intentionally small breakfast; I don't know why but I wanted a small one! Just some meat and plain pasta. Workout Warmup - some, fairly small amount Bench press 20 - 50 - 100 123 for 8 easy, the setup is so comfy with all the new ideas 128 for 8 133 for 8 138 for 8 all easy! 143 for 2 sets of 3 - easy, quick; there's even some inclination towards doing paused reps in there. Well, I did do paused reps, not to overdo my verbiage, to be clearer. 148 for 3 nice and easy, all too easy, everything, borderline feeling lazy lol. Well, if bench was easy today that means I shall put and/or allow additional effort in my OHP session ahead. I've ended up doing a sequence of DL / Bench / OHP in my program spread. Squat has disappeared, and after such gains back in September! Speaking of - Squat 5 kg pl...