Thursday 4.12: Deadlifts, Front squats, Ring dips

Thursday. Deadlift 3x5 (max 150kg). Front squat 4x9 (across 90kg). Cashout, 50 ring dips.

Today I was working for only about 2 hours. Then hit the gym for a workout. In the middle of my session I heard Rogue had delivered some stuff for me at workplace. I stopped working out immediately, just cleaned the place up, changed clothes and went to pick 'em up. I was enthusiastic like a little kiddo. Drove home, unpacked the stuff and took my gymnastics rings into use. They were magnificent!!!

Barbell.

• Deadlift 5-5-5 (100, 130, 150kg)
• Front squat 9-9-9-9 (all sets 90kg)

I had planned on hitting 5x5 on deadlift at around 160-170kg. Instead, it turned out to be a lightweight session. Body felt fine, no prob there but my right thumb felt very weird. I looked at it and it seems there's some sort of bruise inside the thumb. That caused too much pain to handle. I used clean grip and hook grip to hold the bar. Maybe without hook grip that would have been okay but that didn't even cross my mind. So I stayed light weight and moved on to front squats.

On the front squats I decided to go for 4x9 sets, at 90kg. My 1RM is 66% of my max. The weight was light for couple of reps but after 5-6 reps they started to burn. Especially as my focus was to go touch'n'go on the squats. Not stay up to breath but just keep going on a steady pace. That was a game changer. Really felt the burn on my legs in the last 2-3 reps, and towards the end those were heavier.

Cashout.

• 50 ring dips

Getting my hands on those rings was something beyond words. I left the gym immediately after hearing  my gear had arrived. After getting home I took the rings right away and went outdoors. There's a kids swing at the back yard which suits perfectly for ring dip practice.

I took 50 reps, sets of 5-10-10-10-10-5. Not rushing at all, just getting familiar with my new best friends. I loved them right away and I hope to see myself hanging there quite often. To get comfortable with them and strengthen upper body. Hopefully I will also find a place where to hang then high for some real muscle-up practice.

In the afternoon we are heading to the airport. Pauliina just graduated and she's up for a treat, a present from me and the in-laws. A trip to Prague, capital of Czech. Coming back on Monday, let's see what the training possibilities turn out to be =)