June 21st and 23rd - "Warmup" day, Deadlift heavy-light and light Squat for reps

 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 three years ago. Had a lot of fun with them - similar drills, i.e. standing on the floor, leaning over to shift center of mass onto my arms. Then I did a few sets with my legs on the bed - basically upside-down pushups, with my knees hanging off the bed down to the floor in the bottom position. Three sets of two of those pushups, keeping it all very easy.

Finished watching the 1955 movie "The Ladykillers". I was a kid when I watched the Coen brothers' remake, I remember sort of liking it, and I liked this one - it has quite a few recognizable actors despite it being 1955. Also, it's amazing and mind blowing to ponder on the technology and lifestyle changes between then and now, and how it possibly affected our mindset, the way we see things and think about them. She has to knock on the pipe to get the water to come out! I think I might have seen something like that when I was younger but I couldn't figure out why it needs to be done and how it would work.

23.06.2026

So, I skipped the 22nd to have a daytime reset again. So quick this time! I realized I've entered the nighttimer mode and switched again.

Yesterday I woke up at 8 PM after about four hours of sleep, and ate, and tried to sleep again - I was hoping I'd have coffee around 4 and then deadlift in the morning. It's roughly happening!

Well, actually, I had a burst of energy at 8 first first when I woke up - emblematic of the nighttime switch. I had one cup of DeLonghi conventional brew, "milk" blend and felt drowsy and realized I won't be working out at night after all. I put it away into the fridge, sort of a "cold steep" lol. It definitely had a lot of caffeine extracted, and tasted almost nice. Then I had the "Ethiopian blend", another conventional brew and I just finished it.

I'm doing a much of minor but very significant edits on the beginning chapters. A lot of things are changing, I see how I didn't have some part of my "method" established quite well, the rules weren't really there, not enough indication. At the same time, I allowed myself to be more clean in some things.

It's still rather experimental. But now *more* phenomenological.

I gotta get to my DLs. It's been six and a half days since I've done five sets of 2 with 273. Today I think I'll do five singles - and hopefully some other other stuff too.

Workout

Warmup

20 - 50 - 90 - 130

Triples DOHG

150 - 180 - 193 - 198

All reps were good reps! Except I couldn't walk back on 198 - the finger started opening, didn't plan the rerack properly.

190 for 1 hook grip

As you might have guessed I loaded all my big plates in the reverse order. It gives a very unusual feeling. I admit, even though I know it's supposed to help I'm not sure if I like it.

I tried to lower 233 from the rack using a hook grip but pain did not allow that. It's possible that lowering the bar is more intensive for the grip and thus skin.

233 for 2 - one hook grip, one straps - feels nice! Those DOHG sets help extend the warmup and bring the "warmup point" closer. Am I warmed up yet? Let's see...

253 for 1

273 for 1 - nice, but blood pressure is annoyingly high against my flesh - which means it might actually be low, hm. I didn't notice it and it did not feel heavy! But there's the feeling of "soft flesh" on me somehow. I really wish it was possible to not feel like that early in the morning when lifting!

You know, interesting fact about the human mind. I think I was watching Alexander Bromley and he was talking about his book and mentioned "pdfcoffee". I immediately assumed it was an anagram for oceanofpdf - but apparently it's its own site! WHY did I assume it so quickly then?? Why am I so self-confident? How many other mistakes like that do I make and absolutely never ever notice them? This is mind blowing.

275,5 for 1 - nice, all easy, even though I randomly had the belt loose lol. I should have somehow had some more dense food. I only had some pork cutlets, two eggs and a small portion of pork with pasta in vegetable sauce I made before yesterday.

278 for 1

280,5 for 1 - nice, the weird "soft blood pressure" feeling almost gone here. This was a slower rep than the previous ones.

I washed my hands in the start of the session - after I'd already done some DOHG's - and that dried up my skin way too much. Thankfully there's no significant tearing. Dry skin isn't always nice to apply chalk to, remember that!

283 for 1 - nice, walked back and racked it. I HAD SOME feelings of doubt, some superstition but was able to to have it overcome with Lord's grace! 😀

I like how I didn't feel tired after this. Unloading the plates was really easy, stacked them all in place. Grabbed the 50 kg bar and shook it - it's interesting how I can feel it wobbling even though it's only 50. It doesn't wobble much, but it does. I've had it for longer than my old "600 kg" spiral-bent bar. It's still useful somewhat, and it's got really sharp knurling on it.

I'm having all sorts of weird blood-related feelings. Legs cold, vibrating. Usually I'd be asleep at this hour!

I've been wanting to have really nice and springy tissues in my legs. To achieve that I need to do high rep squats and ideally not overrely on bar and tissue bouncing. Use but not abuse.

Lesson for today: DO NOT wash your hands once you've started DLs - unless you have to, of course. I did it because I wanted to wash and warm up my face.

Bouncing on the ball, partial squats - 2 sets. A lot like wall pushups but for legs! You gotta press it against the wall and roll it up onto your heels a little bit, squat with raised heels. It's so much fun, easy warmup!

Squat

53 for 10

93 for 10 - felt nice

133 for 10 - very good, did some breathing. By that point my elbows and wrists, shoulders and upper back were decently warmed up but I still wondered about benefits of wearing elbows sleeves on squat. I believe it can be helpful.

93 and 53 for 5 as a finisher.

I don't have a really consistent squat technique. I will work on that.

My legs and tissues in them felt better after that stiff squat on my OHP day.

Overhead press static holds, reaching up to the top of the frame with the bar - a few reps, trying to count to five seconds; I realized I was very close to a strong cramp but still did a few.

It was all a very long session. I am horribly sleepy. I just hope somehow that I'd be able to learn to lift during the day without feeling like a torn up piece of rag.

I feel good, I just don't like being tired like that, soft-ish. A week ago on my deadlift session I was well fed, good pressure in body, like a nice basketball. Today I'm like the kids' volleyball that's been used to play soccer - I bounce, and I do it well, but I'm not at the peak. Enough with the similes, eh?

There's definitely something about evening time that improves your blood pressure and your general lifting ability.

RPotD - big ass moth!