June 7th - The most unique training session in a long time - weightlifting

 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 energy was often low and that's how I could not make *consistent* gains.

So yeah, that was me from the night of the 3rd and I'll meet myself there.

Another reminder to self - front squat

***

Okay. Now it's actually the 7th. I had my OHP workout on... Before before yesterday, that'd make it the... the, uh...  seven minus one minus one more... minus one more... the fifth, I think. Let me check... no, before before yesterday would have been the FOURTH... Maths, amirite? There's a link above that says I had the workout on the 3rd but it feels so confusing.

I know what happened. It's because I switched to daytime, that's how my days got confused. So yeah, today's the 7th very early in the morning, and I had my workout on the 3rd-4th very late at night. That checks out! SO I did have a rest day!

But today would be the third day of workouts in a row. Hmm.

I woke up almost exactly at 3 AM, a little earlier. Apparently I had over seven hours of sleep, and rested before that. These "morning time" days are excessively long and I extremely dislike the way the people act towards me during the day. Very annoying! I should avoid... doing things I don't wanna do or would have preffered not to do them after I'd have done them, which is also confusing. Hmm.

Yesterday, after all the working out - although my DL was the definition of TRAINING, quite satisfying! - after all that I managed to write a first half of the ending scene of chapter 7rw4. I am sort of satisfied with the way it turned out, but that's YESTERDAY's memories... I'll re-read it and tell you again if I can assess it as "good".

It reads amazing, which is likely the sign that I am in the middle of creative delusion lol. Sometimes I struggle, sometimes it's painful, just like with music, when you first write it and it sucks. Now I enjoy it, why? Well, I enjoy music too on occasion, so why not let it be - the process is multilayered/

It's 6:50 AM and it's heckign hot again. I DO wanna do OHP/PP today. I just know I should be able to find the good middle ground, especially now that I've been getting fed well lol...

***

10:19. About to finish my first coffee. I took a front rack pose in the mirror and noticed that my right lat seems to be significantly bigger than I remember it being. I don't understand how that happened. I think I somehow evened out my scoliosis, in a way. In the last year and a half. What could have contributed? Probably everything I did.

12:48 and I've already done some stuff, and had another smaller coffee before that.

Workout

Warmup - thorough, mostly basic stick stuff, putting it in low bar position, the goodmorning-squats with the stick, just ohps. Not the normal stuff

Overhead press and various elements of clean - the catch, the high pull, the front squat

20 for a few sets while melting the mouthguard semi-successfully - I took out the breath plug and forgot about it for a while so it shrunk lol. In the end, it fits my mouth - I should remember to keep wearing it specifically on overhead lifts.

40 - some presses, front squats, high pulls and catches - and even some power cleans

Rubber elbow stretches - three sets right, two left, roughly 30 seconds

20 - another set, just giving it a feel; shoulders pretty insanely pumped, in a very unusual manner - reminds me of how I used to be. I did some presses, flipped the bar, high pulls and catches and front squats, then I finally did a pushpress which causes some discomfort in the middle of my knee, so I did some bouncing jumps to give it a feel... Let's see how it fares.

63 - 5 presses in a very strict, controlled weightlifting fashion, one clean, two front squats

73 - 2 front squats with straps, was really happy with them, but also I had some really powerful stretch on my right wrist and realized I don't have much time today before it loses elasticity. 

Put on short elastic wraps in place of wrist supports, making sure they're not on the palm but only on the wrist.

THEN I did 5 very nice presses, then 3 interesting pushpresses -

From the video I spoke about - I'm utilizing the MUCH DEEPER initial dip on PP, almost a "1/3 squat", AND I'm keeping my lumbar flexed - not pushing from the heels, but keeping the kinetic chain tight, pushing from whole feet, open wide crotch, elastic, screwing legs into the ground.

WIDE STANCE. It's something I have forgot and I'm bringing it back.

83 - 1 front squat, 5 presses in the particular style, then 3 pushpresses.

I am experiencing satisfaction, a lot of small things contribute to it. I am seeing progress. It's 2:39 PM... Sure taking my time lol! But it does not feel like I'm dawdling.

Loaded the bar to 93 kgs, but in a very particular manner - dug out the 15s, put them on first, then the 20s. I feel like the bar is going to be a bit more whippy this way - without being distracting, lol.

93 - 1 front squat, 3 messy pushpresses. I again started thinking unclearly and took a very weird grip on PPs... Hm. Shaking, close to being "exhausted" lol. Just need to utilize the "two step thinking" method...

98 - 1 really nice press, 3 really nice pushpresses with the "W" style front rack, and one nice front squat 😀 I am really happy with this one, no mental blocks and tweaks. I had a good front rack on all these sets!

Squat, high bar

Triples

98 - 113 - 143 - 93 - 73

143 felt kinda hard lol - for my tissues. Very happy.

Did a lot of weird stuff with arms and back, some hangs - I really like how hanging somehow feels very easy today. I wonder why - pullups I did yesterday, more potassium I've been taking, heat, the general warmed up state? I'm leaning towards yesterday's pullups lol.

A weird but really interesting exercise - I put the bar on the hooks above my head, in the MIDDLE of the hooks so it can roll back and forth and then I hang on it (feet supported) and wiggle my elbows back and forth with my rotators and the whole of upper body. Very interesting!

Today's training session has been utmostly unique. I have not had a session like this pretty much ever. The level of discovery, of trying new things and succeeding without *extreme* pain - I don't think I've EVER had a workout like this. Hallelujah! 😀☦

RPotD - Elizabeth Castle is a historic castle in Jersey