March 22-24 - Light workout, Bench, DL

 22.03.2026

Lovely day. Critiquing. Writing. Actually not regretting daytime living.

Light workout

Calf raises - 3 sets of 20, superset with

Hip stretches - wall pushes, 3 sets

Curls, one hand, grip by the body

16 kg kettlebell - 2 sets of 5, alternating, passing from hand to hand - pretty hard

16 kg kettlebell - 1 set of 10 per hand (2 times more than previous sets)

Pullups

3 - pretty strenuous. Some warmup and rubber pulls

Chinups

2 sets of 10 - feels nice. Might wanna do it more often. Too lazy!

Rubber pulls - lats and face pulls, light rubber - 2 sets

23.03.2026

Bench

Warmup

120 - 4 sets of 5

130 - 2 sets of 5

140 - 2 sets of 5

That was gonna be it but I felt so good. The whole day was my typical "coffee angry" but I managed to hold it back.

120 for 5

70 for 5

160 for 3 that was kind of a mess. I tried doing the "trick".

100 for 5

70 for 5

155 for 4 set to failure, choked myself a little but crawled out from under it. Nothing to be too worried about, cause my bench is small.

150 - unracked it and put it back.

24.03.2026

Nice day. Relaxed. Nutrition medium. Pingponging but I came back to the idea of rewriting chapters 1-5 in my usual style. Not in 1st or 3rd person. Some inspiration.

Deadlift

20 for 10

120 for 8

160 for 5

200 for 3 feels good but I still had to find my grip. Third rep was not full cause I didn't bother fixing the left hand better.

230 for 3 - a few attempts and one rep with a hook grip, 2 with straps. I can't do the "relaxed" hook grip, I have to actively flex my thumb into the bar.

245 for 3 - interesting that I bothered to load it up to this weight between sets

260 for 3 very nice, finally I feel like a machine again. And to think I almost postponed my training on a whim, cause I was afraid of what I felt on the last two DL sessions!

265 for 3 good

270 for 3 not bad. Did two reps pretty fast, but I had to pay for speed cause I didn't set up for the second set perfectly right and it was kind of a slow one. Took some time and reset and did the third one.

Important thing to note - I had high belt today and it's loose. It's on the 5th hole, out of ten. When I first bought it I used to tighten it all the way to 9th hole, and I think in 2016-2017 I carefully carved in the 10th pair. It came with 9 sets of holes, see. And the belt was very loose, enough to fall from the top of my stomach when I'm relaxed. I think I'll tighten it a little for the 4th set here.

275 for 3 nice. Did two reps, loosened the belt by one hole, then did third and racked it.
I only should have tightened it by one hole, cause the technique changed way too much when I tightened it by two holes. I kept myself steady and not nervous, not bothered, made sure to set up well as I prepared for the third rep and it paid off. Although it did take about a minute and a half.

Now it's 11:53PM. I'm enjoying my writing. It's really transformative. I feel connected to God, even though I am a great sinner. My writing is good. Hallelujah!

160 and 120 for 10 - stiff leg short range dl, lowering it below the knees. Feels good.