Pull, Press & Squat

THE NIGHT before my last deadlift session I ate something that didn't agree with me, and I still wasn't feeling the best when I came time to pull. I completed my money sets and left to go to the bathroom and throw up. I made it as far as the kitchen sink. I didn't actually vomit, but the nausea wouldn't quit and my heart rate wouldn't drop below one-thirty, so I called it. Likely I just hadn't eaten enough that day.


My midweek press session was without incident. I am already seeing the benefits regarding my weaker right side: the focus on incline press and the biceps and triceps exercise variations are rapidly reducing the disparity between my arms.


My on-again, off-again relationship with the squat suffered another minor setback today. Everything was feeling great up until my last warmup set of one-forty. I felt a muscle to the left of my mid-thoracic region spasm as I unracked. The stretches and manipulations I performed myself couldn't make it release, so I moved on to the rest of the routine.


SQUAT+ Saturday December 21st
Axle squats:
20 kg x 10
60 kg x 5
100 kg x 3
140 kg x 2
160 kg x 6 - left lower back strain/issue
Leg extensions (p/l):
20 kg x 10
25 kg x 10
27.5 kg x 10
30 kg x 10
15 kg x 15
Hamstring curls (p/l):
17.5 kg x 2 x 15
15 kg x 2 x 15
Standing calf raises w/barbell:
60 kg x 10 - still a shitty improvisation
DB side raises (p/h):
12.5 kg x 4 x 10
Cardio:
assault bike 5 mins @ +50 rpm


PRESS+ Tuesday December 17th
Chest press machine flat (p/h):
20 kg x 10
25 kg x  10
30 kg x 10
Incline barbell press:
bar x 5
50 kg x 5
70 kg x 3
85 kg x 4 x 5
Axle OHP (strict):
25 kg x 3
55 kg x 3
70 kg x 2
85 kg x ME 7
Triceps pushdowns:
90 kg close grip x 10
90 kg wide grip x 10
63 kg rope x 10
63 kg close grip x 10
63 kg wide grip x 10
45 kg rope x 10
Preacher curls:
24 kg x 10
29 kg x 10
34 kg x 8
DB curls (p/h):
12.5 kg x 3 x 10
DB front raises (p/h):
10 kg x 4 x 10
Cardio:
assault bike 5 mins @ +55 rpm


PULL Saturday December 14th
Deadlifts:
75 kg x 10
105 kg x 5
125 kg x 3
155 kg x 3
175 kg x 2
205 kg x 1
225 kg x 3 x 5 - no belt, no straps