February 2nd - PP, I got my front rack back 😀

 02.02.2026

Got reset into nighttime living yesterday lol. Couldn't stay awake very easily after my Saturday bender! Kinda lame. Ate decently, slept okay. What doesn't help is physical activity at the wrong time, it keeps me super awake. Speaking of, it's technically the 3rd and I'm doing my overhead workout.

Wrote a little. Feeling kinda inspired, but not very stimulated. There is some digging to be done.

Workout

Warmup - decently long

Overhead press

20 - 50

70 - 2 sets of 5

80 - 2 sets of 5

In my OHPs I was focusing on activating my rotator cuff on my right arm more, so there's some spring tension in press but also so that my arms are evenly angled. Apparently I had a rotator cuff disparity for years now, it's not recent.

Front quarter squat, full grip - because it's strictly for push press

80 - 4 sets of 10

Very glad about my improved mobility (and flexibility, cause I have to pull my arms into right position rather than just have it be right, see). It's one month of specific stretching, and before that I had a December of power cleans.

Push press

80 for 3 nice, I love how I'm fixing the weight. Wanted to od 4 at first but I feel like 3 would be optimal for my technique not to break. I just need to focus on control.

100 for 3 not bad

120 for 2 kinda mediocre, but the weight felt light. A little rough, that's about it. I intend to fix it.

Writing. Feeling that excitement come up, open up more of the contained inspiration. A little distracting, in a way, but also helpful to keep the nerve buzzing.

120 for 3 - messy, but better, low leg impulse.

Some jumping around, trying not to involve my hips. You DO have to have you knees forward and NOT dip into your hips - OR spread your legs. It HAS to be a short send, because of how much your legs can flex at the top, that has to be the priority! Just remember how pros do the jerk.

120 for 3 after a quick break - much nicer, much better send, nerve impulse but also a little wobbly 😁

120 for 3 - better, good push and control. Not ideal, I don't feel like steel per se, but I do feel plenty metal, trilling, dinging, bonging like a bell. Very good.

AND my rack was basically perfect! Yes, it was perfect - full grip, right on my clavicle, no pain, heck, not even any kind of noticeable strain!

I thought it'd take months to get back to my condition I had in 2015. I thought it'd take a very long time! But it took me a month of direct work! To be fair, it started with a lot of violent breaking, forcing myself; my rotator cuffs hurt so much I think I even took a painkiller pill. I do that sometimes. Recently I had to take it because I couldn't stop wiggling my leg, flexing the choked muscle. I think it's the Fibularis Brevis muscle. I've re-developed it to a point that I can flex it out - didn't use to be the case! I can feel it at the top of my shin, that's where it got choked or possibly pulled hard when I did the kick. It's possible the tourniquet is innocent.

Not random pic of the day - calf anatomy. "Gastrocnemius" is a funny word, it was my parasite word one week, I could not stop repeating it in my mind, whispering it all the time.


I'm not done training. I wanted to dedicate some attention to my legs. Split squat and normal squat.

Split quarter squat

100 - 3 sets of 10 per leg, so 20 reps overall in set

I ended up doing basically a one-legged stepback, so it felt like one-legged quarter squat, the other leg moving off the ground. This is just the exercise I need to develop better foot and thigh control! Cause I wobble. The other day I was washing my feet in the shower and I soaped up my right leg and stood on it; that gave me quite a scare for one moment. It's good that your body gets scared so much when you're about to re-injure yourself, that makes a lot of sense.

Squat, sets of 10

50 - 70 - 90

Focusing on keeping an even angle between legs, and also not letting my heels rise cause that's exactly what makes my left knee hurt. Feels good!

Neck extensions, harness

Light rubber - 2 sets of 50 reps - short reps

16 kg kettlebell - 30 then 40, medium-range reps

Rotator cuff pulls, light rubber - 2 sets, around 30 reps

That's it.

Interesting RPotD - Screenshot of Nat Pendleton as Eugen Sandow from the trailer for The Great Ziegfeld



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