March 5th, Thursday - Focusing on PP, seasonal PR, serious improvements

 05.03.2026

Reminder for today https://youtube.com/shorts/ZiBRM_8SK4s?si=s9-WpOYGhOZD1sgo

I was conflating concepts - not pushing with hips doesn't mean not spreading your knees. Very curious to see how it'll work out.

Workout

Warmup - long, upper body, lower body during initial sets

Overhead press - a bunch of weird little tidbits to prepare for PP, mostly focusing on front rack and then also stretching with the bar in between sets

20 - 40 - 40

50 - 50

Also cooking food ahead of time - smart! But it might be minorly distracting.

I am remembering I used to do a heavy weight front rack before PPs in January. Man, it's already March, how crazy.

Front rack liftoff / stretch

100 - one set with fingertips, bar on clavicle, one full grip

150 - one fingertips, one set for two reps full grip - moderate pain at the base of forearm flexors

150 - one full grip liftoff; then one with 100

Push press

100 - 3 sets of 3 - really nice!

110 - 2 sets of 3 - same!

123 for 3 - very good! My arms are not even, but they're both flexible enough for the task, for a good stiff rack, no spring-like bouncing! My elbows are good (whole area, including base of forearms), my rotator cuffs are good, my wrists are very good and strong, flexible as well! Hallelujah!

I think the heavier L-flys definitely played a role. BUT -

and here's the nuance. I think I've been having bad overhead days because I haven't been recovering well enough for them - because I haven't been focusing on them. I have three types of focus days in my "five day week" - DL, Bench, OHP/PP - and most of the focus has been going towards DL and Bench. Today, after last week, after breaking up my "five day week" - I have good CNS power and good nutrients for my overhead. I think I'll have to figure out a way to keep dedicating some more attention to overhead days!

128 for 3 - very good, seasonal PR 😁

I just got better at PP! I entered a good shape! Nighttime training lowkey rules. Getting enough sleep rules too!

Also I forcefed myself this morning. Beside my normal food. I had a bunch of old bread, so I grabbed it and ated it with melk. Interesting stuff, really.

Squat - sets of 5

Some upper body stretches with 53 on back, one-step warmups, squat stretches and static holds

53 - 73 - 90 - 100 - 110 - 110 - 115 - 50

Although not sure if I did two sets with 110

That's it! Gotta save some energy for tomorrow or after tomorrow. I'm leaning towards doing my Bench tomorrow.

RPotD - https://commons.wikimedia.org/wiki/File:Romantic_Germany_(1910)_(14782486134).jpg



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