for various reasons, I do not get enough sleep. planned to sleep a bit longer this morning, but still got to the office at 0610 due to being awake. felt like I could just as well get here instead of staring at the ceiling. the weekend was sub-optimal sleep-wise. monday night was good, today I wish I could take a sick day (but that will only cause more problems).
there are a few things I believe I can do to sleep better. one of them is to lose some weight. this is something I have postponed further than I should have. the reason for this is I wanted to avoid the (perceived) stress of counting calories and the additional task of planning eating more carefully. a vague intention of mine has been to cut a few kgs in january. at this time, however, I feel I will not last that long. maybe I will reconsider.
the worst part about not sleeping enough is that I feel dumb. I’m afraid and stressed that I will do a less than optimal job. this fear enhances my stress reaction, which makes me more scared etc. on the other hand, since I obsess about this I might do a better job than I normally would due to all the precautions I take.
last week I decided to take up meditation exercises. these worked great for me a couple of years back. unfortunately, I have forgotten to do them.
d1 – military press
military press, 5 / 3 / 1+. after warmup:
- 5x 56 kg
- 3x 63.5 kg
- 3x 71 kg (1+)
- 2x 71 kg ( joker)
- 2x 72.5 kg (joker)
- 1x 72.5 kg (joker)
a decent effort. got my three reps at 71 kg without any grind. initially considered doing four reps but chose not to. I’m happy for the lifts!
- 3x 98.5 kg (I made a mistake and loaded the bar a little too heavy)
- 10x 82.5 kg
- 10x 82.5 kg
- 10x 82.5 kg
- 9x 82.5 kg
- 6x 82.5 kg
my psyche could not take the planned sets, nor could my arms. I might do a variation of the boring but big template that wendler outlines in beyond 5/3/1. in variation one, which I’ve been doing for some time, you just go for 5 sets of 10 reps with the assistance lift. in variation two, you do 5×10 reps on 5 week, 5x 8 reps on 3+ week and 5x 6 reps on 1+ week. will think more closely about this, though.
pullups: 5x 10
one arm dumbbell shoulder press: 12x 22.5 kg, 9x 22.5 kg, 9x 20 kg
dumbbell bicep curl: 10x 17.5 kg, 8x 17.5 kg
d2 – squat
squat, 5 / 3 / 1+. after warmup:
- 5x 127.5 kg
- 3x 143.5 kg
- 5x 161 kg (1+)
- 1x 176 kg (PR)
- 1x 178.5 kg (PR)
- 3x 161 kg (joker)
felt pretty strong after doing 5 reps at 161 kg. decided to try for a new PR. at 176 kg, I got a 1 kg increase. dug a little deeper and got 178.5 kg without issue. so, 3.5 kg increase in the squat. woooohooooo. just 7.5 lbs to go before I hit 400! feel really good about the new PR.
good mornings: 5 sets á 10 reps at 82.5 kg
pullups: 4x 10