Lunges- 0, Jaunty- 1
1. Main Lifts
Lower body- back squats
20kg x5
30kg x5
40kg x5
50kg x5
55kg x5
60kg x5
65kg x5
70kg x5
75kg x5
80kg x5
90kg x1
95kg x1
100kg x1
105kg x1
Press- overhead press
Rotator cuff exercises
Random light weights with dumbbell
20kg x5
22.5kg x5
25kg x3
30kg x1, x1
35kg x5, x5, x5, x5, x5
Pull- barbell rows
Empty bar x10 (from hang)
50kg x5
60kg x5
70kg x5, x5, x5, x5, x5
2. "50/20" Assistance
DB lunges 10x5 each side @20kg
Barbell overhead press 10x5 @20kg
Total = 50 reps of each in 17:00- screw you, lunges, I win
3. Bonus work
Front and side planks supersetted into press and rows
3x10 lat pulldowns and 3x10 cable row (random weight)
5x10 tricep brodowns and 5x10 bicep curls
2x12 lateral raises
Notes
As squatting didn't work last time, this time I wanted to get plenty of submaximal volume and then see how I felt. I think I did that, and they felt okay. So I went just a tiny bit heavier to finish off. It became clear that I shouldn't be bouncing out of the hole right now as my knee doesn't like it, and it also seems that I can lean forward a tiny bit more, so I can use my ass more as I am coming up.
Press was good- actually better than last time as there was no issue stabilizing with my trunk and lower body. It seems my only issue is to make sure I get enough rest time- my instinct is to go back after a minute, which is not enough. So I started doing some planks between sets and that made the rests exactly long enough, plus gave me some abs work.
"50/20" lunges was hard but not as hard as it has been in the past, and I got all 50 rep done on both sides in well under 20 minutes, smashing my record with 20kg. I did overhead press with just the bar as the other exercise. As with last time, I deliberately chose a weight that was fairly easy, as I think, just to be cautious, it's better to get it used to higher training volume before I start to push the weights. I decided to throw in some extra pulling to compensate for the fact that my 50/20 work has been a little press-heavy lately.
Finished up with quick pump stuff, as has been the norm lately.
Pretty pleased with this workout. Still not moving much in terms of weight, but volume/work load was good, and, what is more important, I am getting more jakt seemingly by the day.