June 21st - Lovely overhead workout, some Squat

 21.07.2026

So, it's been two night of sleep of me not using nasal spray. First one was a little difficult, then I had a rest day (yesterday), now it's today. The sleep was okay, although it was hard for me to fall asleep because that DL moved me towards "nighttiming" rather heavily. But I'm still mostly a daytimer rn.

So, overhead day today. I've been thinking I DON'T NEED as much volume on LIGHT WEIGHTS when I do warmups/technique work. WHY? Because... well, because of numbers. There is too much and there is too little and I'm pretty sure I'm well warmed up FOR heavy weights WHEN I usually do light weights. Simple as that.

Additionally, I've only been able to put the bar on my shoulders at 110+ kgs. 100 is almost doable but painful. BEEN THINKING a lot about pushpress and pushpress technique. I actually kinda feel good about what's going to happen.

Also, my brain has been opening up for some writing. Just a good feeling.

***

FRICK it's already 9 PM lol. WELL at least I wrote something! 577 words that ARE worth something!

Start warming up.

Workout

Warmup - somewhat long, decently thorough. Doing eagle claw pushups against the wall - maybe it IS a good idea for stretching, cause it doesn't overstretch fingers. A lot of stick moves - more simple movement, less stretching.

Overhead Press 3 reps, Pushpress 5 reps, Muscle Pulls and High Pulls, Power Cleans, Front Squat
(I guess I do prefer that kind of capitalization, but don't expect it all the time)

20 - 40 - 70

Also did some under-chin elbow rotations as well as some elbow wiggling with 40 kg on my back - helps open up the chest a little

98 - Olympic style Pushpress 5 reps, FOCUSING on pushing the bar back behind my head and leaning forward on the lockout to involve all of my upper body. Doug Hepburn wrote that it was not allowed! On Press, at least.

113 for 5 Pushpress - lovely! Didn't wait too long. It honestly feels great, all of me. Front rack WAS full but it was not perfect. The lockout was easy. Cardio did its job but it was kinda lacking - need more attention as well as breath control.

Some pain in middle back - the OHP breaking point above lumbar. It's been an issue for a while, so I just have to control my technique better. "Stick" my legs more, extend hips better.

Went upstairs to write it all down (the session) and to grab music and the big belt. Some kneeling hip thrusts.

113 for 5 - lovely, feels good, better!

Jumps - three gentle ones, one really tall one - I had to remind myself I'll need to decelerate on the way down 😁

115,5 for 5 - you know when I bother to write down that "0,5" I'm enjoying it 😁 Lovely set, ALSO I did it rather quickly after 113! It's 11:28 PM and I'm about done with my PPs.

115,5 for 5 - very nice! But I was unnecessarily nervous and had some balance issues. It kinda felt too easy!

Squat

115,5 for 3 - feels very nice and loose, I did not need a lot of additional warmup

133 for 3 - same

153 for 3

173 for 1

183 for 1

193 for 1 - lovely, it's the biggest Squat I've done without wraps in years 😁 Jumps do work! Also my knees and hips are okay (although it was hard to find a comfortable position on the earlier sets). I rose up very SMOOTHLY which was such a weird experience, like my power curve changed! Crazy.

Overhead press

70 for 12 focusing on staying stiff and pressing behind head and not changing the forearm vertical angle - i.e. so arms don't face forward at the bottom and I don't have to lay back to avoid it. It's pretty hard!

20 - one set, also pretty hard! It's similar to how I used to do my pumping OHP sets back in 2020.

Jumps - 10 reps, final the highest! 🦅 3 of them were from the seated position on the box, and the rest were squat-and-go.

I'm very glad I finished it just after midnight. Maybe I can stay being a daytimer a little longer before I become a nighttimer and then make another painful decision to convert to daytime lol. It seems I have a 26 hour long day. Should be glad I can have it this way! Thank God. Thank everyone else too! I'm grateful for what I have. Please keep praying for me!

And yeah, I think I definitely did a full rack PR with the PPs too! But a very small one, I gotta admit. I'm so glad it's working out fine!

RPotD - Strange animal, Porcelain Feves et Galette des Rois 😁



Comments

Post a Comment

Popular posts from this blog

October 08-09, Sunday and Monday - Bench, PP, small PR, nice Olympic style Squat

Image
 08.10.2023 Great day, feeling great. Woke up earlier than normal, worked more that usual. Feeling extra energy. The night was cold. I kept seeing dreams about (spoiler) The Emperor from BG3, hehehe 😉 Cause I watched one of his cutscenes, even though I ain't been playing yesterday. Yesterday, I was drained. I was drained on Wednesday, Thursday, Friday and Saturday at night, to a varying degree. Today I feel much more fresh than I have been in a long time. Like, a part of my brain is extra creative. Also, I have been eating rather little - a couple eggs swallowed hastily, a few bananas, a few glasses of milk. Two mokas and one small conventional brew. I'm thinking of doing bench today, and PP + Squat tomorrow. Reasonable? Yes, on the surface it is reasonable. Light-medium-light bench, sets of 5, around 120. 4 sets of 5, maximum velocity, no pauses whatsoever. When you've got the same muscle strength composition as me it sort of feels easier to bench with a pause, and bumpi...
Read more

grain economic flesh

Image
 10.04.2023 Nice day. Not too bad. Sleep - 4/10, nutrition - 6/10. Ran out of coffee, used some of the robusta from the stash. Now having one, fighting the desire to lie down, cause if I lie down I'm just not gonna be able to sleep. Jammed. I figured back in the day I made a lot of these micro-songs that are guitar and bass and midi drums. So, that's one of the things that fuels creativity. You have to save them and listen to them. Then you get something. My old headphones are buzzing a lot. Might be time to buy new ones soon. *** Today's workout is 4 sets of 5 with 77,5 percent. A sixth session in the program which I've been using in defferent variations for everything. So, 77,5% of 150 would be 116. But I'm not perfectly sure if I can do that well in my current shape. So, I might want to get up to 115 starting from a lighter weight. Maybe from 110. Now that I think about it, it's actually quite doable and it's very late. I don't want to hurry. And I do...
Read more

September 14th - Engaging in a variety of hobbies at once, nonchalant grip PR

Image
 14.09.2022 DL plan - 175 for 5, 200 for 5, 210 - 5*5, 200*1 clean single, maybe even overhand. Nice day. Slept very little. Ate a lot before I went to bed, so I had no appetite when I woke up. Tried to call and message some of my clients. Coordination issues. Sometimes people just can't pick a proper time. Understandable. I often think about how humanity evolved to proritise quick decisions over slow, but 100% sure ones. Better be two times faster and 80% sure than two times slower and 99% sure, amirite? He he. Having my second coffee. Or third? Not sure. Can't remember. Today I'm trying to overstuff the moka pot. The taste is awesome, but the brewing process feels dubious. Played guitar a bit. Practicing licks, playing quickly, playing up the neck. I don't gotta play, I gotta write and record lyrics and vocals. I already made a somewhat decent verse. And I have a rough idea for the chorus. I can't believe how much slower my process has become. What is it? Playing ...
Read more