December 29th, Monday - Overhead press, Pushpress, Clean; do not stretch on the same day as workout

 29.12.2025

Reminder from the 24th - take a look at the checklist for today https://4n09.blogspot.com/2025/12/24.html

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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 trying to stretch now, again mostly unconsciously. I want my body to be rubber more so than wood. When most people talk about muscleboundness they usually don't know what they're talking about, they usually talk about the lack of skill, cause it's really hard to become musclebound like me unless you're old enough and lift frequently and heavy enough. When I was young I did not have those issues. Now I'm genuinely bigger than average and I literally cannot indiscriminately buy any piece of clothing online. I kept that cheap thin-layer synthetic undergarment (shirt and leggings) but it's tight. Imagining tight clothes feels bad. Tight clothes is torture. At the same time I've been obsessed with the idea of sweat-removing clothing, even though it hasn't been particularly cold and I haven't been sweating too much. Also, anotheri mportant point - I wore synthetic boxers all day yesterday and I have gathered knowledge that they irritate skin. They are good for when you need to keep it cool and slick, but only for those times. Cotton doesn't irritate skin. Go figure! I thought I had some arcane knowledge, unearthed it, but it's just a silly fixation, a desire to understand. And I'm understanding that the reason people do things the way they do (cotton clothing, for example, even if it sweats) is because it makes more sense than it doesn't. I was mind blown as to why people don't wear synthetic clothing more if it's so good but now I'm having that realization melt away, especially with the skin irritation I got myself. It's not particularly annoying, but it was there. Anyway, I need to work on my OHP.

I talk about this minutiae so very clearly but when it comes to big things in life I keep them half-private. I sometimes read it again and I realize I don't understand a single thing, a notion, a hint I left myself back then. How silly! That's because it's a blog, it's actually **not** a diary lol. I get off on the idea that anyone can come here and read it. Also please pray for me if you're reading it - just do. Repeat after me: "Please, God, save this guy and help him." Thank you. I'm praying for you now. Do you feel the grace? You do. Just sense it.

So, about coffee. I purchased three bags of 250 grams cause they were cheaper per kg than DeLonghi I've been having. I think I'll be back to DeLonghi after this even though they're a washing machine company and somewhat expensive too. I finished the first 250 gram pack - it was way too quick! 

Workout

Warmup - a mini workout on its own. I started absentmindedly with stretching my right lat/right trap; then my wrists, various positions, getting close to pain but not pushing through it, just taking time, then L-fly muscles (rotators) with rubber, one handed, then more wrist stretching, then pec and lat stretches a-la deep bench, put on clothing, some deep squat stretches, more lat and middle back (rhomboid) stretching, stretching shoulders forward (serratus), overhead rubber stretches a-la snatch and a piece de la creme - wide grip rack holds with a stick while rubber pulls elbows together; some of those were two set moves or more (right lat stretch for example)

Finally, some manipulations, clean and presses of a 17 kg ez bar which felt somewhat cathartic - but I still fought against my back. Something to ponder, to be aware of...

Some leg, hip and back flexes/stretches; trying to align my hips under my back - they're close to good, I usually feel my glutes well on presses (as opposed to lumbar breaking lol!)

Overhead Press

50 - clean, a few presses

A long break here - had to go and do something.

50 - clean, five presses

73 - clean, five presses

83 - got it onto the rack. Attempted to do a perfect jerk rack; I cannot get to it right away but I can sort of lower into it - but with my elbows down. A lot of pain, had to take a break here.

83 - 2 sets of 4 presses - it's starting to feel good. It's awkward in a way I sense it, but the lift it self isn't, it's nice and decently powerful.

83 for 4 feels good, really good. Made me wanna do one more set before I go to PPs. The right foot, however, is already choking. Darn weightlifting shoes.

83 for 4 lame, but some elements okay; I put elastic wrap on my forearms here - that was wrong, it only needs to be on elbows.

Push press

88 for 1 - an okay rep, but when I tried to press again my right arm flexed forward involuntarily, a really weird motion; my right rotator just flexed or something of the sort.

I was filming these sets, but I should have viewed them earlier. My right arms was super high somehow, on all these sets. Possibly because of extremely zealous right lat stretching.

Indeed, my left lat is super tight compared to right. I don't have a lot of permitted volume left - I need to make it count.

88 for 3 - okay set, only some weirdness

88 for 2 - really wack. I don't have tightness OR springiness today. I didn't do the third one because of how weird it felt.

I need to train overhead lifts more often - and, ideally, NOT combine them with stretching! Stretching is really counter productive to actual flexing! The best time for it is after the session.

Given that, I do need some technique fixing. I have a good feeling about my next OHP session. I think I should have a light one on DL day. A very light one; I'll try my hardest to preserve energy.

My right foot is annoying me very much.

88 for 3 decent. Forgot all the cues and ended up with a satisfying technique.

Clean

53 - 3 sets of 3 - this one I'm actually happy about - I'm doing the "jump" very decently, and I'm catching it into a sort of a good rack, elbows forward wrists back! Even though it is just 53 kgs lol.

The overhead lifts today left me with mixed feelings. I know I'll get them. I've been feeling so incredibly musclebound in a bad way. Thinking about how I improved my Bench and recently Clean makes me happy. DL helps too - it's strong, very. Squat is coming back with my ankle. I'm getting it done. I have something to work on and today was a big step; I invested myself into it mentally and physically.

RPotD - The image and title of the perk Lifegiver is a Vault Boy presented in a manner consistent with representations of Jesus Christ.