January 28th, Wednesday - OHP in sets of 10, PP medium-light, Squat reincoporation thoughts

 29.01.2025

Nice day. Sleep very uneven but not feeling bad. Gave two lessons. Ate decently - pork and potato and also some fats such as fish liver and tuna in oil. Just a bit of them. I remember how I once ate too much of that liver and it really hurt me. Probably not even my stomach but something else. I was hoping to bulk! But that month I came out weighing 70 kgs. I was 17, already having DL'ed 200.

Workout

Warmup - overhead stretches, rotator cuff stretches a-la armwrestling

Overhead press - sets of 10

50 - 70 - 80 - 90 - 95 - 100

Very nice! Feels good. Was pretty strict until 100 when I messed up my breath because I pre-planned when I was gonna gasp for air. You gotta do it naturally, which is what ended up happening. Otherwise it was all nice, rapid and powerful.

Front quarter squats

50 for 10 full grip

100 - 2 sets of 10 holding on with straps

100 for 10 full grip, wearing elastic medical wraps on wrists - very tight but flexing against that tightness.

Push press

103 for 3 sets of 3 - more or less okay, signs of improvement.

Squat

103 for 2 sets of 2 - I need better warmup and ideally dedicated workout for Squat. A little twinge in the middle of my left knee - overstretched tissue from too much toe focus and also excessive load for my left since my injury. I need full-footed squat without any rolling onto my toes - even though I really feel like I have enough flexibility for it right now.

Downstairs I did some more flat-footed bw squat, holding onto the frame so I can maintain that heel pressure, not roll forward.

Very nice workout overall. I feel very confident and my front rack is improving. My press looked ugly on video but felt decent and confident. I just wanted to do something fun and work on my PP / front rack. Made some nice discoveries about my knee and what I need to do with my Squat. Lately, my OHP sessions - well, sans ten days ago - were all about technique, not quite satisfying load-wise. Hmm. Well, actually last session was nice. Scratch that, I just need to consider reordering my priorities for a while.

I have great squat capability. Of that I am convinced. I have dozens of unexplored kilos cause my Squat can catch up to my DL very well. I'm glad my ankle has been feeling well. I just a new, thorough approach to my Squat - beside PP and OHP. Deadlift and Bench can take a step back for a while. Well, half a step back - I feel too strong to slow down in any significant way. No, I gotta ride the edge while I can. But I will have a nice, steady approach to getting my barbell squat back. I've been doing a low of BW squats and goblet squats - I know my legs are not out of shape. Also, those quarter front squats and PPs could be contributing to that middle-knee twinging - it's a sharp angle, after all, I'm flexing my legs like a bowstring, muscles and tissues. Something to ponder on.

***

RPotD

It's been problematic to embed pics from commons somehow. They've changed something. Given that, here it is, I got real lucky with a nice pic today -

File:Rocks_-_grand_canyon_day_1.jpg



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