great workouts!
may i ask what your bodyweight and bodyfat estimate are at? and how have the stats including strength developed during the years, do you have any figures?
/best regards b
Greetings Friend Bonobos
I used to be 5’ 9”, and I suppose I am somewhat less now as people shrink with age. This morning I weighed 88.4 k, and carry bit too much fat for my likes. Chest 46”. The only measurement I track is calves, because I always wanted them larger. They are looking good now at about 16”, with my small ankles.
Pecs and thighs are my best bodyparts, but I would rather it was shoulders. Haven’t trained pecs for countless years, & they look after themselves pretty much. Back and shoulders and traps are at their best ever size and shape.
Going back into my records, in 13/2/2017 I was doing Lat Machine 130 lbs for 10, sq 75 k (165 lb) for multiple sets of 10. On 27/3/2017 Olympic Deadlift 70 k for 5.
On this day began working Breathing Squats, planning to get to 110 k (242 lbs) for 20, which was the best I had ever done. Started at 81 k for 20 . Gradually increased weight with widely spaced workouts. Made the 110 k on 9/12/2019. While that equalled the best weight I had ever done, it was not as good, as I weigh a lot more now.
On 13/4/2017 I was doing Romanian Deadlift 70 k x 10. Nowadays it’s 95 k x 10.
On 4/11/2019 I did Olympic Deadlift for 115 k x 5. I made a plan to get to 20 reps with this weight… Started with 20 reps with 67.5 k and worked up to the 115 for 20 on 30/8/2021. Again each workout was widely spaced.
On 21/1/2019 was doing Quarter Press with 50 k for 5. Now doing 70 k for 5. At the moment Lat Machine is 70 k (154 lb) for 10.
Mon 3-10-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (50 k) 1. (70) 1. (77.5) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) [2+F].
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 25 minutes.
Thurs 6-10-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 8 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 12. (105) 15. — last 8 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 10. (25 k) 15. — last 8 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 10. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 17 minutes.
2 Likes
Mon 10-10-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 5. (60) 5. (80) 5.
Jerk Press Behind Neck. (25 k) 3. (37.5) 3. (43.75) F.F.F. — bar was glued to my shoulders.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (95 k) 20.
Palms up, close grip lat machine. (73 k) 6. (61.3 k) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour 8 minutes.
Thurs 13-10-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 9 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 13. (105) 15. — last 9 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 11. (25 k) 15. — last 9 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 11. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 17 minutes.
1 Like
amazing progress, just keep it up!!!
1 Like
Thank you Mr Anon. But my progress is glacial, looking for one more rep, or a weight increase of 1.25 k, and sometimes i slide backwards. Appreciate your encouragement.
Mon 17-10-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (50 k) 1. (70) 1. (80) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (43.75) F. (40) [2+F].
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 30 minutes.
Thurs 20-10-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 10 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 14. (105) 15. — last 10 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 12. (25 k) 15. — last 10 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 12. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 17 minutes.
1 Like
greetings friend 76
thank you for the info. great training log.
1 Like
Mon 24-10-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (82.5) 3.
Jerk Press. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1. (45) 1.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (95 k) 20.
Palms up, close grip lat machine (73 K) 7. (61.3) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 24 minutes.
Thurs 27-10-2022
81 now.
Seated heels raise machine. (53.8 k) 15. ----- last 11 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 15. (105) 15. — last 11 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 13. (25 k) 15. — last 11 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 13. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 18 minutes.
2 Likes
Mon 31-10-2022
81 now
Part B of the heavy day.
Fast no grind High Bar Squats. (50 k) 1. (70) 1. (80) 1. (90) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F. (40) 1.
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 14 minutes.
Thurs 3-11-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 12 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 10. (105) 15. — last 12 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 14. (25 k) 15. — last 12 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 13. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 14 minutes.
2 Likes
Mon 7-11-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (86.25) 1.
Jerk Press Behind Neck. (25 k) 5. (35) 5. (41.25) 5.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (90 k) 20.
Palms up, close grip lat machine (73 K) 8. (61.3) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 14 minutes.
Thurs 10-11-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 13 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 11. (105) 15. — last 13 reps peak contraction.
Lat machine, curl down to back of neck. (42.3 k) 15. (25 k) 15. — last 13 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. (10 k’s) 10.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 15. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 15 minutes.
2 Likes
Mon 14-11-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (50 k) 1. (70) 1. (80) 1. (90) 1. (100) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) [3+F].
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 26 minutes.
Thurs 17-11-2022
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 14 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 12. (105) 15. — last 14 reps peak contraction.
Lat machine, curl down to back of neck. (45 k) 10. (25 k) 15. — last 14 reps peak contractions.
Lying dumbells tri extention. (9 k’s) 15. (10 k’s) --not available – (9’s) 15.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 16. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 20 minutes.
2 Likes
Mon 21-11-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 5. (60) 5. (81.25) 5.
Jerk Press. (30 k) 3. (37.5) 3. (43.75) 3.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (95 k) 20.
Palms up, close grip lat machine. (73 k) 9. (61.3 k) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour 15 minutes.
Thurs 24-11-2022
Light day.
Seated heels raise machine. (53.8 k) 15. all reps peak contraction
Heels Raise, leverage calf machine. (125 k) 12. (105) 15. — all reps peak contraction.
Lat machine, curl down to back of neck. (45 k) 10. (25 k) 15. — all reps peak contractions.
Lying dumbells tri extention. (10 k’s) 11. 10.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 17. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 22 minutes.
2 Likes
Thank you Mr Bonobos and Mr Raven, for all the times you have liked my posts. It makes me happy and encouraged.
Mon 28-11-2022
81 now
Part B of the heavy day.
Fast no grind High Bar Squats. (52.5 k) 1. (70) 1. (80) 1. (90) 1. (100) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (43.75) [1+F]
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 22 minutes.
Thurs 1-12-2022
Light day.
Seated heels raise machine. (56.3 k) 10.
Heels Raise, leverage calf machine. (125 k) 13. (110) 10.
Lat machine, curl down to back of neck. (45 k) 12. (27.8 k) 15.
Lying dumbells tri extention. (10 k’s) 11. 11.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 18. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 23 minutes.
2 Likes
great log
1 Like
I’m planning to still be lifting at your age, glad to be following along in this log, strong work in here.
1 Like
Temperature here has reached 34 degrees celscius, so i have been walking to the nearby beach to go swimming. Thought it might sap my strength as summer swimming tends to do, but all was good.
Mon 5-12-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (83.75) 3.
Jerk Press. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1. (46.25) 1.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (95 k) 20.
Palms up, close grip lat machine (73 K) 10 (61.3) 10.
Leg curl machine (23 k) 14. 13.
Workout time : 1 hour and 28 minutes.
Thurs 8-12-2022
Light day.
Seated heels raise machine. (56.3 k) 11.
Heels Raise, leverage calf machine. (125 k) 14. (110) 11.
Lat machine, curl down to back of neck. (45 k) 13. (27.8 k) 16. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 12. 11.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 19. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 25 minutes.
2 Likes
Mon 12-12-2022
81 now
Part B of the heavy day.
Stick warmups.
Fast no grind High Bar Squats. (52.5 k) 1. (72.5) 1. (80) 1. (90) 1. (100) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F. (40) 1.
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 24 minutes.
Thurs 15-12-2022
Light day.
Seated heels raise machine. (56.3 k) 12.
Heels Raise, leverage calf machine. (125 k) 15. (110) 12.
Lat machine, curl down to back of neck. (45 k) 14. (27.8 k) 17. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 12. 12.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (90 k) 20. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 26 minutes.
2 Likes
Mon 19-12-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (87.5) 1.
Jerk Press (25 k) 5. (35) 5. (42.5) [4+F].
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (90 k) 20.
Palms up, close grip lat machine (75.3 K) 5. (61.3) 10.
Leg curl machine (23 k) 14. 14.
Workout time : 1 hour and 14 minutes.
Thurs 22-12-2022
Light day.
Seated heels raise machine. (56.3 k) 13.
Heels Raise, leverage calf machine. (130 k) 10. (110) 13.
Lat machine, curl down to back of neck. (45 k) 15. (27.8 k) 18. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 13. 12.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (95 k) 10. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 25 minutes.
2 Likes
Mon 26-12-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (52.5 k) 1. (72.5) 1. (82.5) 1. (90) 1. (100) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) [4+F].
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 30 minutes.
Thurs 29-12-2022
Light day.
Seated heels raise machine. (56.3 k) 14.
Heels Raise, leverage calf machine. (130 k) 11. (110) 13.
Lat machine, curl down to back of neck. (47.3 k) 10. (27.8 k) 19. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 13. 13.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (95 k) 11. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 28 minutes.
2 Likes
Mon 2-1-2023.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 5. (60) 5. (82.5) 5.
Jerk Press. (30 k) 3. (37.5) 3. (45) 3.
Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.
Shrugs. (95 k) 20.
Palms up, close grip lat machine. (75.3 k) 6. (61.3 k) 10.
Leg curl machine (23 k) 15. 14.
Workout time : 1 hour 11 minutes.
Thurs 5-1-2023
Light day.
Seated heels raise machine. (56.3 k) 15.
Heels Raise, leverage calf machine. (130 k) 12. (110) 14.
Lat machine, curl down to back of neck. (47.3 k) 11. (27.8 k) 20. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 14. 14.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (95 k) 12. (77) 20.
Snatches - stick, then light weights only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 24 minutes.
1 Like
Mon 9-1-2023
81 now
Part B of the heavy day.
Fast no grind High Bar Squats. (52.5 k) 1. (72.5) 1. (82.5) 1. (92.5) 1. (100) 1.
Cleans and Presses. (25 k) 3. (37.5) 3. (43.75) [2+F].
Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 39 minutes.
Thurs 12-1-2023
Light day.
Seated heels raise machine. (58.8 k) 16.
Heels Raise, leverage calf machine. (130 k) 13. (110) 14.
Lat machine, curl down to back of neck. (47.3 k) 13. (30.3 k) 15. ----peak contractions this set.
Lying dumbells tri extention. (10 k’s) 14. 14.
rear delt raise (5 k’s) 15. 15.
Ab crunch machine. (95 k) 13. (77) 20.
Snatches - stick, then light weights only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 18 minutes.
2 Likes