21/1
head supported bent over barbell row (row to stomach)
2x8x60kg
8x65kg
wah damn hard. nearly couldnt contact my stomach at a few points due to muscle fatigue wtf. is my lower lats really so weak??
bicep curls
swinging shoulder pullback with dumbbells
dips
2x7x20kg
this was easy. hallelujah my dips feel good
23/1
power snatch
5x3x60kg
felt good. had the cue to pull the bar back at third pull instead of straight up. very happy with this
power clean and jerk
3x3x70kg
clean was ok, missed the fali position a couple of times. didnt really grip the bar tightly at the top at the first few sets so lockout felt very soft. but got better as the sets went on.
head supported bent over barbell rows (pull to stomach)
4x8x60kg
wah shit still damn heavy. will cut weight and do high reps.
jumping
3x20
24/1
High pull
4x75kg
4x80kg
4x85kg
2x4x85kg (hang high pull)
Squats
2x150kg
3x150kg
bent over barbell row (row to stomach)
3x16x30kg
28/1
power clean and jerk
2x60kg
2x70kg
2x80kg
2x90kg
felt ok and happy about it. i dont like have to rerack the bar and let it down slowly tho. pain in the ass
back extensions
3x12x12kg
one arm db row
10x20kg
10x27.5kg
10x35kg
easy enough
on the sidenote, did finger ladders as stretching and it feels really good for my shoulder! will do this as warmup in future. just 3 reps with 10 sec pause was tiring and the joint felt good.
30/1
One arm DB row
2x10x30kg
10x35kg
10x37.5kg
DB presses
Squats
3x3x140kg
Single leg press
2x12x40kg
Wah fun shit
31/1
1 high pull 1 power snatch
2x60kg
2x62kg
2x66kg
2x68kg
2x70kg (press out on last rep)
Wah I sweat my fucking balls off
Squats
6x130kg
6x140kg
Much better today.
Had a rushed workout as the gym closed at 9pm. Met a Malaysian lifter who trained under coach wu, strong guy. Easy Power cleaning 95kg for dubs
the finger ladders really help. i love it!
1/2
skipping
20mins, 30 sec skipping 30 sec side to side
bent over barbell rows (head supported)
15x30kg
15x40kg
15x45kg
cable single leg adduction
cable single leg reverse hyper
thigh abduction
2/2
squats
6x130kg
6x140kg
6x150kg
yay!
finger ladders
3/2
Power clean and jerk
2x70kg
2x80kg
2x90kg
2x92.5kg
Wah shag. Couldn’t get the fali right until the last set
Clean pull
4x92.5kg
2x4x110kg
Wide grip barbell rows
2x15x40kg
15x45kg
Step ups
2x12
dips
7x20kg
2x7x30kg
5/2
power clean and power jerk
3x3x70kg
power snatch
4x3x60kg
back extensions
3x12x7kg
7/2
squats
6x130kg
6x140kg
6x145kg
the skipping cut my squatting strength down the next day. oh well!
one arm db row
3x10x30kg
8/2
power snatch
2x65kg
2x70kg
3x2x72.5kg
no fali highpull
3x8x34kg
11/2
squats
2x6x130kg
6x140kg
btn pulldown
10x36kg
10x41kg
10x46kg
quick one before going visiting
12/2
Power clean and jerk
2x3x70kg
2x3x75kg
Feels good. Easier than when I first started done these LOL
power snatch
4x3x60kg
Single arm kb swing
3x12x18kg
For my hinge strength
13/1
snatch
2x2x70kg
2x2x75kg
2x77kg
2x80kg
tore my callus on the right hand. not too bad
spent 15 mins adjusting mats around cos there was a class starting soon so we had to move
high pull
2x4x80kg
changed my grip to extra wide. woah damn different, the bar was flying like a motherfucker
4x80kg
4x90kg
snatch pull
4x90kg
2x4x100kg
15/2
kb swing
3x20x32kg
Evening session
squats
4x150kg
5x150kg
6x150kg
well that felt was good! quite easy. about 6mins rest per set.
behind the neck pulldown
10x45kg
10x52kg
10x59kg
torso twisting machine
20 mins of skipping; 30 sec skipping 30 sec side to side
this was a good session. i had alot of energy and body didnt feel that tired. it might be due to two reasons,
first one: good warmup prep? i did some kb swings in the afternoon which warmed up my back for the squatting session and shoulders before squatting
second one: i ate a fuck load of carbs since ystd. medium size fried rice for last night dinner, medium size bryani for lunch, pig trotter rice + extra bowl for dinner
18/2
power clean and jerk
3x2x80kg
2x4x70kg
2x4x75kg
seal row to stomach
15x30kg
2x15x35kg
20/2
skipping
20 mins: 30 sec skipping / 30 sec side to side swings
21/2
did single leg hamstring curls to activate the left hamstring. so fucking tight during the first set. like 5x12 reps
power clean and jerk
3x70kg
the rerack was terrible lmao, was supposed to do this but i skipped it and went to power cleans instead
power clean
2x90kg
2x2x95kg
wow! happy with this. although my biceps got a little strained (need to pull higher / drop lower / get more flexible in the arms), it was good. woohoo
barbell row to stomach
12x40kg
12x50kg
12x60kg
kb swing
2x22x26kg
23/2
Power snatch
3x40
3x50
2x60
2x2x70
2x75
2x80
High pull
4x80
4x90
2x4x100
Btn pull down
10x41kg
10x50kg
10x59kg
8x63.5kg
didnt push for 10 reps.
25/2
snatch
2x70kg
1x80kg (failed first rep)
1x80kg (failed 2nd rep)
2x80kg
first pull
4x90kg
4x100kg
4x110kg
not too bad, movement felt good. damn tired after 110kg tho
front squat
2x4x120kg
elbow werent able to come up as high as i wanted them to be. sooo i did ez bar pullovers to stretch the lats out. around 15+ reps for a few sets.
29/2
snatch
worked up to 80kg single
power snatch
dropped to 3x60kg
3x70kg
not feeling the snatches today lol. but i need more practise getting under the bar with heavy weights. OH WELL. NEXT WORKOUT
high pull
5x4x90kg
db press
pullovers