11/10
high pull
3x6x40kg
2x6x50kg
1st pull
3x5x70kg
cable leg raise
2x15
wah so exhausting lol. almost 1 week of inactivity ;lol
PM
barbell rows
3x15x40kg
box squats
6x80kg
6x90kg
6x100kg
bicep curls
leg extensions
incline shoulder press
12/10
high pull
4x5x60kg
snatch pull
3x5x80kg
5x4x80kg
back and traps was sore the next day haha. i forgot what else i did. maybe leg extensions
14/10
one armed db rows
3x15x30kg
box squat
6x100kg
6x110kg
surprisingly easy. depth feels ok but looks high. whatever.
squats
8x130kg
7x135kg
not too bad. Rep PR. was trying for 8 reps but felt weird on last rep haha.
leg extensions.
15/10
power snatch
4x4x52kg
i could feel the whole extension, felt good, wish i had longer to train to add more weight
some jerks
16/10
15 mins of skipping. fun stuff
some jerks
inclined db press
15x15kg
15x20kg
squat
4x135kg
trying to do too many different things today haha. i made it a lousy training day by doing too many things. should have just skipped and db press.
17/10
one armed db rows
4x16x30kg
leg extensions
back extensions
4x15
18/10
Snatch
4x2x80kg
Was good. Felt very light today but 2nd reps not so good, cos body was tired after 1st. Managed to catch some really high on first reps
1st pull
4x4x100kg
Felt Light also. Wanted to do jerk drives but no time
19/10
box squat
3x8x120kg
leg extensions
leg curls
db inclined press
2x15x20kg
22/10
power cleans
5x3x80kg
rmb to use your legs to get it up, similar to pendlay row. no need to be so upright
back extensions
3x15x20kg
side to side with 2kg medicine ball
3x24
10 mins of good rowing
23/10
one armed db row
2x15x32.5kg
inclined db press
12x22.5kg
9x22.5kg (failed at 10 rep lmao)
15x15kg
24/10
first pull
6x4x110kg
3x4x110kg
25/10
power clean and drive
4x2x90kg
curls
3x15x10kg
some jerk practise
26/10
jerks
4x4x40kg
double bicep strain haha wtf
15 mins of casual spinning
left leg adductor strain after wtf
27/10
horizontal rope pull
3mins
5mins
28/10
high pull
5x4x80kg
good height.
deadlift
2x10x100kg
rack hold
100kg
30/10
1st pull
2x4x90kg
2x4x95kg
2x4x100kg
feels goooood
rack holds with 110kg
31/10
leg extensions
leg curls
machine bench press
machine rows
2x15 everything
squats
2x8x120kg
5/10
Bombed at snatch at the weightlifting comp haha
Oh well. Not disappointed tho
7/11
squats
3x8x105kg
zercher deadlifts
3x15
squats
3x8x110kg
needed to warm up my lower back before squatting. easy enough
machine press
3x12x10kg
well, i will be continuing to WL till the next comp. will put up a better showing then. so till end 2024.
11/11
squats
3x8x115kg
single leg cable abduction
3x15x7kg
machine rows
3x10x40kg
deadlifts
3x4x120kg
12/11
power snatch
4x3x60kg
power clean and jerk
2x3x70kg
2x3x80kg
13/11
squats
3x8x120kg
machine rows
3x10x42.5kg
GHR
2x10
17/11
snatch
2x3x70kg
high pull
3x4x70kg
4x80kg
lousy day! felt so exhausted throughout the whole session. and no height on all the pulls.
18/11
squats
3x3140kg
starting the heavier weights. felt ok. 5 mins rest per set.
plate loaded machine rows
3x10x50kg
db rows
2x10x30kg
17/12
press
3x5x60kg
yay.
squats
3x3x140kg
3mins rest per set.
back extensions
3x20
high row
3x12x30kg
first proper workout since getting my wisdom tooth extracted. felt pretty good, my mouth didnt explode with blood so all good!!
many workouts not logged here haha but main highlight was that i squatted 3x6x140kg