Clean & Jerks - learnt how to do them.
Worked up to something like 68kg, and it was a power clean lol.
Squats:
80kg lots x 5, lots x 3. I just did lots of ATG squats cos I couldn’t be bothered to stop at parallel LOL. Probably did about 10 sets, no belt.
Close grip bench:
60kg 1x5
80kg 2x3
‘five and twos’ - some kind of extended paused set after 5 normal reps, whatever it was, it killed me. 2 sets.
I don’t feel too sore today, my upper back is sore-ish and lower back is just tired, but apart from that I actually feel pretty fresh. No worse than any particularly big workout.
I’ve started a program that the guys at the club have put me on. Focuses around heavy triples (and 5’s for the bench) and looks good. Won’t be able to do 5/3/1 Next meet is 9 weeks away, on 19th June. It’s an equipped meet so I’ll look into getting wrist and knee wraps cos I can.
Curlzzz for the girlzzz - First time I’ve really curled properly in about 8 months… expecting some nice DOMS tomorrow.
3 or 4x8, 30kg (straight barbell)
Dayum, my biceps are weak! Been neglecting them for so long now to focus on other more important stuff… I hope they’re not holding anything back. I’ll curl more often (pains me to say that LOL).
1-board Press with wrist wraps
80kg 1x4
90kg 2x3 - I’ll count this as the PR
85kg 1x3
87.5kg 1x3 - Just did lots of reps at around the same weight basically. Focusing on triceps
Squat - Knee and wrist wraps arrived so I wanted to try them out today. These were belted and wrapped, ie. competition style.
100kg x3 - First wrapped set. Holy shit this was easy. Could have got a set of 10.
120kg x1 - matched training max, smoked it
130kg x1 - matched competition max, again smoked it
140kg x1 - wrapped PR - was pretty easy, not a grinder. Got a vid:
Squat
75 x some
100 x3
110 x2
120 3x1 - just loose belt & wrist wraps, felt pretty easy so did 3 singles.
110 x2
100 x3
GHRs
4x10
Power clean & press
5x3, 52.5kg
Curlz
4x10, 30kg
I’ve now squatted heavy 4 times this week, in each workout. I like the higher frequency and I’m probably going to keep squatting every session I have access to a bar.
Weighed myself this morning, I am by far the heaviest I have ever been, tipping the scales at 13st 1lb, or 83.3kg, or 183lbs! My weight class is 83kg so I need to add in a bit of cardio so I can stay in it.
This also means that since I started lifting and eating with any sense of purpose back in January last year, I have gained 55lbs / 25kg.
Also just decided to add up the calories in my typical day of eating to gain weight. This is literally a routine now. Breakfast - 6 big-ass eggs and bowl of oats. Lunch is canned fish and potatoes. PWO shake is milk, whey & oats. Dinner is lb of mince with can of potatoes. Bedtime shake is a 1600 calorie peanut butter thing.
Squats
Meant to be 5x3, 110kg
but on my fourth set, 2nd rep, I strained something deep in my hip. I finished the set but I knew it was pretty bad. It feels like the very top of my adductor and whatever shit is up in my hip socket is strained. I’ll get straight into rehabbing it, it’s not stopping me at all.
Bench
7x3, 85kg.
This was meant to be 5x5, but I almost missed the first 5 reps and fucked my wrists. So I added wrist wraps and did triples.
All in all, certainly not the best workout I’ve ever had, but at the same time it’s not going to get me down. We all have shitty days and I’ve been fortunate that I’ve had almost none in months.
Next meet is 9 weeks away, on 19th June. It’s an equipped meet so I’ll look into getting wrist and knee wraps cos I can.
