March 7th - Nice Bench

 07.04.2026

A morning workout - they're becoming less and less rare!

Conceptualizing the training parts in Marco. Old version sure will be fun to reread and compare later, in the future.

Workout

Warmup - wall pushups, pushups planks

Bench press

Today it's sets of 4.

20 - 40 - 70 - 90

100 for 4

110 for 4

120 for 4

130 for 4

140 for 4 was wondering here if I should slow it down and maybe do more sets with this weight

150 for 4 nice

160 for 4 heavy but lowkey inspiring cause it moved well

170 for 2 - not bad 😆 but I did drop it. I felt really close on the third rep but I didn't make it through the sticking point. THEN I pressed the next weight, right away, like the last time -

160 for 2 - sort of to make up and make it a set of 4 😁

It's an interesting method, you know. Work up, then work down, splitting the sets as you drop the weight.

150 for 2 - nice, it's lovely how easy it gets on the way down

And from here I pretty much did it all as one long set of doubles with micro-breaks as I loaded and unloaded the bar

140 - 130 - 120 - 110 - 110 - 100 - 90 - 80 - 70

It felt kinda amazing. It's amazing to press a weight when your CNS is super ready for it!

Dumbbell bench

21,5 and 21,8 - 1 sets of 10 - even more fun!

Observation: on a low bench it's kinda confusing to do DBs. I think I should just curl them or do a pullover with them from the floor. On this first set I took them off the plates leaning against the wall.

1 set of 20, very explosive - curled from the floor

OHP - 20 for 20, explosive, focusing on the overhead fix with the back engaged

A while later -

Rings on the pullup bar, squat stretches - about 7 sets until I started to annoy myself and feel too much pain (mostly in lats and my injury area) - still, that felt great (at the start)

Important thing to consider: my head did not feel bad today during this morning workout. Maybe it's that I did get enough sleep during "very early morning" (yesterday and around midnight), or maybe it's that this citrulline malate is helping. It's kinda like concentrated juice, apple juice, it got other stuff too. I kinda wanna drink it all the time even though it's so sour. But it's too expensive for that. And might cause stomach issues. Stomach has been okay. It's all been okay! But now, close to evening I feel like I'm about to clock out. Then I'll wake up tomorrow rather early. But maybe not as early as today. Last time I had a period of daytime living I switched way too easily!

RPotD - https://commons.wikimedia.org/wiki/File:Hypericum_orientale,_RBGE_2010,_2.jpg

Hypericum orientale


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