My training log and thoughts

 29.06.2026 I feel decent today. Slept well, although I was kinda feeling uncomfortable and waking up all the time. I keep wondering if it's about my nose - I have stopped abusing the nasal spray but it occasionally flares up still. I had a nice breakfast, leftover vegetables and meat from yesterday, then a few minor snacks. Moderate nutrition. Had one conventional - it hit me nice and right, that feeling when your face gets all tense and you think in a forward flow. Then I read "Fools Die" a little - can't help but marvel how easy it feels to read him - and had an ice cream sundae and another coffee. Interesting tidbit - I've been practicing adding snacks during coffee and having some carb-based stuff during the workout - after yesterday I'm not so sure it's such a bright idea for me. No, I wanna suppress the stomach digestion during the workout, that helps me better. Workout Warmup - long, fun with the parallel handles - variations of light pushups, pike...

 26.06.2026 So, nice day so far. Yesterday I had a rare nice rest day - finished writing the first chunk of ch8rw4 of Marco, two small episodes. I think I'll try to write some more today, but I'll need to catch "it" - the right kind of stimulation. Today we deadlift. I had some nice meat and vegetables in tomato sauce and now I have a lot of NO in blood and in my gastric system. Workout Printed the documents for my issue thing as warmup lol. One step closer to getting over that bs. Deadlift 20 - 70 - 120 163 for 5 DOHG Started having a snack here - a couple rolls of flatbread with butter. Hands greasy 183 for 3 DOHG not bad although pacing myself 193 for 3 DOHG worse - did two failed reps after 2, warned myself not to develop a bad moving habit, got my stuff together and did a nice third rep, walked back and racked it Decided I don't need to do 203 as a part of warmup. Singles 233 - 253 - 253 255,5 for 1 255,5 for 2 cause I was upset from not feeling warmed up at ...

 26.06.2026 Nice day. Woke up at a relatively normal time in the morning. Well, not really, but it doesn't matter. Had a nice meal, balanced, even though appetite was low at first. Got close to getting "distracted" yesterday but it's been okay. Today I have my OHP session. I had a lesson postponed and now it's noon and I have four hours until another lesson. I had a conventional 35/420 and I think I'll have another one soon. I've been too slow with my writing. Stuck a little bit - unless you count the minor edits/additions I've done on chapters 1 and 2 before yesterday... At think point I don't think I have to point out it's rw4. I should probably consider deleting some of the old notes and combining redundant documents into one... Workout Warmup - long, a lot of stretching - wall pushups, stick weightlifting stuff, parts of clean, L-flys (not flies) Downstairs warmup Overhead press, bar rotations in rack - both arms and monolateral, muscle hig...

 24.06.2026 Nice day. Woke up early, felt good, if a little struck - but it went away. Appetite low, but still had some nice food. Brain not super focused. Close to being generally distracted (not "distracted"). Yesterday I've done quite a few minor rewrites. I need to ponder. Workout Warmup - wall pushups; I note significantly improved flexibility and mobility! A set of wrist and tricep warmups on hands and knees, then pushup static holds and pushup variations - feels very comfortable! I'm looking forward to bench. Bench press 20 - 40 - 60 - 90 110 for 2 130 for 2 feels really nice, the bar moves really fast 140 for 2 same here 150 for 2 160 for 2 awkward 170 for 2 better I was a little fearful of injury for no reason whatsoever. God gave me calm! 180 for 1 - a really ugly rep lol - but not extremely slow, not too much struggle. I think the rotated grip - I might have rotated it too much. Went back to normal here, a rather short break 180 for 1 a little better althou...

 21.06.2026 I settled with myself to not have a workout or a light workout but simply a "warmup". "Warmup" is the most perfect word to have settled in my brain so that I don't overexert myself on what is supposed to be rest days. I had one cup of instant coffee with sugar, some time after a moderate meal. Warmup Wall pushups - overall 4 sets, very short range, feeling the tissues Hip and squat stretches and static holds - two sets, the second one more oldschool with leaning onto the bed - that allows a great degree of control over the legs. It's very gentle stretching through various angles, short-range movements "digging" down to longer ranges. I experienced a lot of hip extender cramps, but they were easy to relax. Floor pushup static holds and stretches, drills similar to the ones you'd use to try and learn the handstand - a lot of wrist stretching here. Went downstairs and fetched the low parallel bars I gifted my brother for his birthday t...

 20.06.2026 Nice day! I've been shifting to nighttime. Today I woke up early and gave a couple lessons and had some food - rather poor appetite somehow. Then I fell asleep until the evening. I really want to write today. I think I can. I've been so ready before yesterday. Yesterday, on the other hand, was kinda bad and boring. Bench somehow fatigued me a lot. I keep having my bloodflow cut in my upper back when I lie down, pretty annoying. The bed is uncomfortable! Also nose issues, addicted a little to the fricking nasal spray. I'm trying to cut it off. Why wasn't I diagnosed with deviated septum as a kid? The doctors are kinda lazy. So, I got more stuff. I returned the oversized 4XL knee sleeves I bought and got a pair of XXL ones - even they are a little too big lol. I guess I'm a small guy, all upper body, small knees. Well, my legs are not fully in shape heh. I woke up late and had the new coffee, the other kind of DeLonghi I bought - it's really nice. It...

 18.06.2026 Nice day today. Managed to wake up earlier than expected. Had a nice breakfast - meat, veggies, pasta. Muscle was bursting to a point of discomfort. Received a trio of equipment I ordered - new leather wrist supports, elbow sleeves and knee sleeves. I guess I am an upper body guy cause I ordered all max size but knee sleeves were too big. They were "4XL", so I ordered a return and another pair of just XXL ones. I forgot that your knees are mostly bone lol. So, I'm benching today. I kinda wanted to work out yesterday - I felt good, but my forearm was hurting and I knew for a while I need to let it rest, so I did. Yesterday was boring. Today - less so. I'm doing singles. I think I'll just do 160 for singles and then maybe more for the final set. I'll do Spoto-style presses but close to chest. I'll make sure to do the arc. After finishing ch7 rw4 I'm stuck again, just like I was in September. I'm stuck like I tend to be after a PR and too ...

 16.06.2026 Very nice day today. Been having a lot of minor but unusual health issues. Could not fall asleep for a while because of how tense my muscle was and I was choking myself with my upper pecs, basically giving myself sleep-apnea. It was very late and I really wanted to sleep but couldn't. I ended up turning up the heat hoping to get some hot water and take a shower to relax my muscle but I simply fell asleep. I think it might have been too cold, that's why I was so toned. Been eating well, good amount of proteins and carbs. Indirectly interacting with my brother, exchanging purchased takeout - me burger king, him kfc and cookies. I also made really nice rice porridge before yesterday, a little too runny but it was - and still is - good. I put some frozen lingonberry in there and it's good, just a tiny amount of extra taste in there. Been posting and talking on RDR... Brain was fresh today, I actually enjoyed reading someone else's stuff! It's almost 10 PM......

 14.06.2026 For two days now I've been waking up kinda late. Moving back to nighttime, apparently. I gotta deal with this. Gave a lesson yesterday, somewhat busy with random stuff. Fantasizing about going lol. Foot often hurts in a healthy way, like it's healing, stretching back to normal. Need to walk more. I do stand all the time, as you might know - I only ever stand in front of my pc. I only really sit when I read. If I feel tired during the day I lie down - not the greatest habit to have if you're not supposed to be seen lying down lol. Yesterday was kinda weird. Nice day overall. I had a lot of coffee and zoomed in onto random stuff and ended up purchasing some foam blocks/jump boxes to be delivered from China - not too expensive. Should allow for easier weightlifting training. Speaking off - today's the day of pain. The upper side of my forearm, the wrist extender - it hasn't been hurting. It's a really unique kind of pain by the way, I think I only felt ...

 12.06.2026 I'm glad I didn't stop myself from working out yesterday. I'm feeling good even though I stayed up uncharacteristically late yesterday and woke up somewhat early. Very little appetite. I finished the first storyarc in Marco rw4. Took some editing, a lot of background work. Feels good! Today I was gonna give a lesson but decided not to push it after a couple unanswered phone calls. Resolved some other issues. Struggling with a tiny bit of "distractions" but it's more or less okay. So, I think I'll do some very light and powerful doubles, very moderate volume - and THEN I'll do some weightlifting conditioning work, so I'm ready on the 14th! I feel very, good, solid; the weather is nice cause I managed to create some draft - opened the door in my room and the door downstairs. It's 5PM and I've just finished my first conventional - actually it took me over an hour to drink it lol, that's how I prefer it. I posted ch4rw4 on destr...

 11.06.2026 I woke up feeling very good. Somehow it wasn't excessively hot and I was able to go back to sleep when I woke up at my usual 4 AM. I woke up at 10. Now it's 7 PM. I should probably eat if I wanna work out. I didn't plan to work out today, funny, but I think I can. What's really good though is that I'm writing. You know though, I really do wonder right now - since it's so hot, since I took so long - maybe I should postpone it again, to tomorrow. I do feel good energy in me, but some things are not perfect. It's below average, some things. The climate is hot and even though it's late in the day I'm sweating... I don't know. I've had a moderate-sized meal for breakfast, then I had two very long coffees. I'm not super hyped. Hmm. There's been quite a few cases where I did either - I decided to work out and had success and the opposite too. There are also cases where I postponed it and had success. I don't *feel* lazy, but ...

 10.06.2026 It's pretty amazing how I had four rather heavy workout days in a row. Even though I've been feeling really bored a lot of the time it feels like I did my DL days ago. Well, duh, it is literally days ago, but MORE days, that's how it feels. Heat, annoying heat. In the morning. I woke up at 6 AM after slightly less than six hours of actual sleep, but I think if you relax before sleep that contributes to sleep. Did some walking yesterday, a tiny bit. I've been somewhat upset with my "most expensive boots" I bought back in 2022, after wearing out my dad's forgotten old trekking boots - oh, how comfortable they were, that's why they wore out quickly I reckon. The "new" boots are size 47 and they perfectly fit the width of my feet, but length wise there's almost an inch of space inside. I've had success with the default insole and a wool sole on top of it. Yesterday I put inside it the peculiar foam insole I purchased recently ...

 08.06.2026 Yesterday was a pretty amazing day. It took me a while to fall asleep cause I got hungry even though I was pretty much asleep so I woke up and ate. Thank God for all the food right now! Just recently I was going insane and eating some really random stuff. So yeah, if I went to sleep when I was sleepy I probably would have woken up at 2 AM again but instead I woke up at 7 AM strangely full of energy. I took a shower yesterday, the water was a little too cool at first but then it was the perfect temperature after a while, peculiar, isn't it? Maybe that's the secret, the water that feels one percent away from "comfortable" but you get used to it and it starts to feel warm. Well, that's probably not the only thing that contributed to it. I do believe it's likely the fact that I was ASLEEP during the COOLEST time of the day rather than TRYING to fall asleep lol. That was hell! I don't ever wanna do that kind of nighttime again. I'll try to switc...

 07.06.2026 Ideally, I need something smarter in terms of the program. That whole "work up to eight sets of three" isn't working for me right now - not with this exercise. AND I think I should AGAIN reconsider things like cleaning and continental cleaning - I believe they contribute to my overall ability very well. And I gotta not forget about Squat, of course. My knee tendon wasn't feeling great today.  Reminder for myself to go back and look at this workout  https://4n09.blogspot.com/2026/06/03.html I need to have more fun with my overhead lifts. I used to have insane amounts of fun with them, just randomly lifting anything and everything overhead. Light weights. Clean and presses. Clean and pushpresses. Thrusters, viper presses, muscle snatches, one arm lifts, continental axle FTOH lifts - so many different variations. And for the longest time I had only one overhead session per week. Isn't that amusing? I was basically perfectly recovered every time, but my en...

 06.06.2026 So, I wanted to have an OHP / PP day today but that honestly doesn't make much sense. No, I've again switched to daytime, if not to say morningtime, and I hope this time it'll stay up long enough. It's 7:47 AM and I just took a sip of my first ever conventional. I think I'll get to my DLs in two hours. Food: great. Sleep: too. I wanted to have a "heavy-light" workout yesterday but ended up working to over 90 percent of my max. It would have been okay if I changed up my technique a little, had better energy AND didn't have a clouded mind from the fact that I'm working out at the unusual time of the day. But no, the plan would have been to do 5-4 sets of 2 up to no more than 150. But I listened to my ambitions of getting 200 rather soon which might or might not be a little deluded, given that it's not in my priority. No, DL is in second place, and PP is in first place. But in order to have PP in first place I'd have to move up squ...

 05.06.2026 Note from earlier - if this is a Bench day, try putting on the belt for MORE AIR in guts and chest - should be interesting! *** I LACK education - extremely basic knowledge on lifting, extremely basic experiences. I'm watching this video on PUSH JERK by Torohktiy and I'm realizing HOW MANY misconceptions I HAVE in my mind! Elbows NOT forward, chest must be OPEN, AND - and the biggest thing - HE IS TIGHT too, way less tight and crippled than me, yes, but he doesn't have that EXTREME mobility I IMAGINE weightlifters have and *I* should have too! Gosh, this is mind blowing. ELBOWS DOWN, CHEST OPEN. I should try to take my typical OHP rack and JUST roll my shoulders forward! AND... the final nail... HE IS USING HIS BACK in the push! He is tightening his lower back! WTF WAS WRONG WITH ME??? His elbows are completely wide. WHAT if my old pushpress was an EXCEPTION? What if I could have pushpressed even more back then? Also... gosh, my writing (typing) really looks lik...

 03.06.2026 Note from my last Bench day - I was watching this video https://www.youtube.com/watch?v=a2tycd7W0oI and I decided I should try doing goodmornings the same way. I could try doing it in the rack. Probably not but I'd like to see what I can do, not just goodmornings but GHD or however it's called. *** I've been quite greedy for metal. I wanted to work out yesterday, but that would have been too much. My diet has been on the poorer side. Sleep too. BUT I feel mostly okay. I just have to take it all into consideration. So, it's been five days since that great and lovely OHP day. My right arm has been feeling tender, but also more flexible, in a way. My leg and knee also NEED stretching - I've been holding back in the last few days because they surround the DL and come up to today. I don't want to overstretch the things I'll be using today BEFORE I use them. I have generally a good feeling about today. I'm in a nice mood. I told you - maybe I didn...