1/3
Power clean and jerk
3x40kg
3x60kg
2x80kg
2x2x90kg
had a left stiff shoulder blade coming into the workout but managed to work around it. jerks were really good today. they flew up
Full clean
3x90kg
3x100kg
first time doing full cleans in a while, they felt pretty easy. yay.
ontrack for 83/103 opening in march evaluation.
3/3
playing around at the gym today cos i had lousy sleep last night lol
leg curls
leg extensions
reverse flies
spilt squats
finger ladders
Y-W shoulder exercises
jumping contest with other gym members haha
Snatch
4x40kg
4x50kg
2x2x60kg
3x3x70kg
comfortable
Power clean and jerk
3x40kg
3x60kg
2x3x80kg
3x85kg
not too happy with the cleans, didnt pay much focus on jumping back
Row to belly
4x12x40kg
Ez curl pull over
3x15
wahhhh my abs are so stretched out
5/3
today’s planned workout schedule
snatch till 2x85KG
first pull
lat pulldowns
leg extensions/curls
what i did
power snatch
2x3x40kg
2x0x60kg
HAHA. wtf. no co ordination or power today. gave up and did leg extensions. after a 30 min warmup, ending up doing leg extensions and finished.
single leg extension
3x15
6/3
snatch
3x40kg
3x50kg
2x60kg
2x70kg
1x80kg (missed first rep)
2x80kg
1x81kg (missed first rep)
0x81kg
managed to clear up all the stiffness from the body from the day before, so am happy about that. lifts were ok, wish i could drop the weights haha.
i caught the last 81kg on my inner thigh on the way down, to prevent it from slamming but i think it took away strength from my leg. dropping to the squat after, felt unnatural.
first pull
2x4x90kg
4x110kg (oops this was too big of a jump, form was quite shit)
2x4x100kg
behind the neck pulldown
3x10x54.5kg
7/3
was supposed to power clean and jerk today but legs and back were still very stiff.
failed 80kg power clean and stopped.
oh well. will start again slow next week.
i dont know if it was the monday or weds session that im still recovering from which caused the stiffness but will take the learning lesson from it.
i will try to keep the load low for the days that i do snatch and CJ to see if the rest of the workouts improve. but its still a pity, cos i thought my capacity for oly lifts had went up. oh well.
seal rows
10x40kg
10x45kg
2x10x50kg
skipping
20 mins total
12/3
warmups
finger ladders
hip rotations
side to side stretches
ankle rotation
neck side to side
neck left to right
bunny hops
squatting
power snatch
2x3x40kg
3x50kg
2x60kg
4x3x65kg
power clean and jerk
3x50kg
3x3x70kg
also tried a new way of lowering the bar; guiding down from the top, to the hip, to floor. feels comfortable, no bruising today, unlike when i caught it with my thighs or clavicles. lets see how it is when its 90kg and above.
front squat
3x4x120kg
cooldown stretches
finger ladders
12-6 arm
quads stretch
hamstring stretch
first day back after 3 days in johor. workout felt ok, power was good, grip felt good.
putting my cooldown in this msg to see what is sore tomorrow lol.
11 more days till evaluation!
14/3
Snatch
2x70kg
2x75kg
2x80kg
1x80kg (failed first rep)
Highpull
2x4x85kg
4x90kg
Head supported row to belly
3x10x50kg
some knee extensions to help blood flow
17/3
clean and jerk
2x3x40kg
2x60kg
2x80kg
2x90kg
2x95kg
100kg clean
whoo.
behind the neck pulldown
10x36kg
10x40kg
10x45kg
10x49kg
10x54kg
10x59kg
back extension
12xBW
12x5kg
12x20kg
12x27.5kg
20/3
head supported barbell row (closer grip)
7x50kg
2x7x60kg
squats
2x4x140kg
back lunges on slideboard
2x15
easing back into squatting.
22/3
Bent over row
3x7x65kg
Squats
3x5x140kg
Dips
3x7x20kg
Btn pull down
10x36kg
10x40kg
10x45kg
2x10x54kg
7x54kg
Leg curls, adduction w pause, extension w pause
Wah the pauses add a new dimension to the exercise
Good workout
24/3
power clean and jerk
3x50kg
3x70kg
2x3x80kg
3x82kg
power snatch
3x3x65kg
missed the third pull movement a few times cos i was tired. surprisingly i can muscle snatch (with press at the top) 60kg.
head supported bent over row
7x60kg
2x7x70kg
static hold head supported bent over row
3x4x30kg (5 sec hold at top)
just a regular technique practise session
25/3
11 sets of 45 sec skipping followed by 45 sec side to side nonstop
some jumping, leg extensions w pause, leg curls w pause
27/3
head supported barbell rows to belly
3x7x70kg
static hold
4x5sec at the top x 25kg
4x5sec at the top x 30kg
4x5sec at the top x 35kg
power snatch
3x40kg
3x50kg
2x60kg
2x1x70kg (failed 1 rep both sets)
2x3x70kg
wanted to snatch but somehow my body was quite stiff in getting under, so changed to power instead. failed some reps cos i didnt adjust my wrist position during the third pull. i made the adjustment and the other reps were easier.
high pull
4x75kg
2x4x80kg
4x82kg
tiring work lol.
back extension with pause at the top
12xBW
12x7.5kg
30/3
snatch
3x50kg
3x60kg
2x70kg (failed first rep)
3x3x70kg
3x72kg
ok not bad, just getting in more volume. getting into
high pull
4x80kg
2x4x85kg
4x90kg
muscle snatch
2x4x40kg
wah my back cramped
btn pulldown
10x41kg
10x50kg
2x10x59kg
31/3
bent over row
7x65kg
2x7x70kg
felt quite sore from yesterday workout
squat
6x130kg
6x140kg
wah back cramp
1/4
clean and jerk
2x3x50kg
2x70kg
2x80kg
2x90kg
2x95kg
happy with the weight, not happy with the form lol
clean practise
3x4x70kg
20 mins warmup, less than 20 mins C+J, 30 mins after workout stretching LOL.
3/4
back extension with pause at the top
3x12
head supported bent over barbell row
3x10x60kg
5/4
Snatch
3x50kg
3x60kg
2x3x70kg
2x3x72.5kg
my fali was too slow during the exercise but managed to get 3 reps despite falling one rep in some sets. so, i can see that my stamina for snatch and overall strength for snatch has increased. not happy with the form but happy there is improvement.
First pull
4x80kg
2x4x90kg
wah fucking heavy
Back extension with slight pause at the top
2x12x20kg
wah my whole legs damn fucking pumped
7/4
snatch
3x50kg
3x60kg
2x70kg
2x72.5kg
2x75kg
2x77.5kg
power clean and squat from catch position
3x50kg
3x70kg
wah fucking tiring
3x2x80kg
cut down to two reps to reduce exhaustion lol
machine rows
10x22kg
10x27kg
10x32kg
10x41kg
10x45kg
10x50kg
slept at 11pm on sat and woke up with my back as sore as shit despite having workout only on friday. but good workout tofday
8/4
skipping
20 sets; 32 secs skipping, 29 secs side to side
good sweat
9/4
snatch
2x3x50kg
2x60kg
2x70kg
2x72.5kg
2x77.5kg
1x80kg (failed 1st rep)
1x80kg (failed 2nd rep)
snatch pull
2x4x90kg
2x4x100kg
box front squat
4x100kg
2x6x80kg
11/4
squats
4x4x140kg
easing back into squatting
head supported bent over barbell row
7x50kg
7x60kg
3x7x70kg
much easier than the last time i tried it
13/4
power clean and jerk
worked up to 2x2x80kg
not very good today. back still feels abit stiff and my lower back is stiff was well
pulldowns
10x32kg
10x36kg
10x45kg
10x49kg
10x54kg
10x58kg
front squat
3x5x100kg
14/4
skipping
20 sets; 32 secs skipping, 29 secs side to side
15/4
squat
3x5x140kg
wah this was hard
front squat
2x5x105kg
torso rotation with pause
3x15
back extension machine
16/4
skipping
1min 10 sec; 2 mins side to side (5 rounds)
hmmm not bad. wanted to do 2 mins off the bat but i didnt want to force anything
dips
3x7x15kg