17/4
high pull
2x4x60kg
2x3x70kg
2x3x80kg
ahhhh this wasnt great
first pull
4x90kg
2x4x100kg
jump onto 60cm high foam box
3x6
back extension with pause
10x5kg
10x10kg
19/4
Head supported barbell row
4x7x70kg
Squats
4x5x140kg
Dips
2x7x20kg
6x20kg
21/4
front squat
3x5x110kg
snatch deadlift
4x60kg
4x80kg
4x100kg
4x110kg
4x112.5kg
jumping onto 61cm box
behind the neck pulldown
10x30kg
10x40kg
10x50kg
10x60kg
8x65kg
fuck all these pounds shit, rounding it to kg lol
planks
1.30min front
40 secs each side
1 min front
wah good “primer” workout? i dont know what the term is called but thats what it feels like
looking forward to snatch abit tmr.
22/4
snatch
3x50kg
3x60kg
3x70kg
2x2x70kg (failed 1 rep each time)
3x70kg
wow that was the fucking worst training session this year haha. despite warming up and feeling good, there was no spring or power at all.
was mentally planning to do 72kg for reps if it felt good but no way.
i dont feel demoralised, im ready to work smart
24/4
front squat
3x5x115kg
snatch grip deadlift
4x60kg
4x80kg
4x90kg
4x100kg
2x4x105kg (5 sec pause at top)
machine row
10x30kg
10x40kg
10x50kg
10x55kg
28/4
power snatch
3x3x60kg
power clean and jerk
3x3x70kg
weighted leg raise
12x5kg
2x12x7.5kg
hamstring curls
2x15x?20kg
first workout after having a weird backache/sprain since 21th april. fali felt ok, no back cramps and electric feeling in my lower back/butt.
happy the workout went without any pains the day after.
going to get some scans on thursday to verify that nothing is wrong with back/knee!
30/4
power snatch
2x3x60kg
3x65kg
squat
3x120kg
3x140kg
back extension
2x12
12x10kg
simple day. changed my squat stance to wide and it feel ok. no grinding in my joints in this position (yet) but it needs time. see if this becomes my default position or something i throw in once in a while. see how! happy i managed to hit a high % squat with new position
5/2
head supported barbell row
4x7x70kg
dips
3x7x10kg
hanging single knee lift
3x12
doing this to mobilise my lower back.
4/5
Head supported barbell row
3x7x70kg
4x80kg
Single leg Hamstring curl
3x12
One arm dB row
20x32.5kg
Bicep curl
15xbarbell
6/5
light skipping
dips
12xBW
13xBW
12xBW
light leg abduction/adduction/single leg extension
9/5
head supported barbell row
6x70kg
5x75kg
6x75kg
squats
3x12x60kg
wide cable rows
3x12
10/5
skipping
20 mins; 30 sec skipping 30 secs side to side swings, 70skips per 30 secs, 2 x 1 mins
leg extensions / leg curls
machine rows
2x15
12/5
underhand barbell row
4x8x70kg
this feels quite easy. and my elbow joint didnt ache
behind the neck press (smith machine)
3x10x15kg
squats
2x6x120kg
easing back into the groove.
13/5
skipping
20 mins; 30 sec skipping 30 secs side to side swings, 70skips per 30 secs, 2 x 1 mins
barbell calf raise
4x15x50kg
jumping on foam box
4x10
14/5
squats
3x6x120kg
added another set. tried to keep ankles engaged as i went down, which made my movement more of a back sitting movement. my core felt like it automatically tighted as i went down. it felt very heavy but it was do-able. cant complain
snatch grip deadlift
2x4x100kg
quite easy. held it at the top for 7 secs at the last rep of 2nd set.
not much time to do anything but cant complain, felt ok.
15/5
head supported barbell row (underhand)
6x70kg
3x6x80kg
chinups
2x8
dips
7x15kg
2x7x25kg
leg adduction/abduction
3x12
sled pull
17/5
Squats 3x7x120kg
Single leg reverse hyper
3x12
18/5
Skipping
19/5
Pullup
4x7
Hex bar row
4x9x70kg
Dips w pause
4x10
22/5
underhand bent rows
8x40kg
8x60kg
3x8x80kg
felt good, grip held up ok
squats
3x3x140kg
just easing back in
good mornings
3x10
calf raise
3x15x50kg
also have been stretching my calves for the last two days using the chinese wooden board. wow! i feel alot more spring when i walk down stairs lol. and my bw squats feel good.
27/5
some stretching lmao
thread the needle 5x10 per side
sliding disk forward lunge 2x5 per side
sliding disk side lunge 2x5 per side
skipping
22min; 30 sec skipping 30 secs side to side
28/5
chinups
3x6x12.5kg
dips
3x7x25kg
machine rows
2x12x20kg
lunges with twist
3x15
wah so tiring
30/5
lunges with twist
3x20
wow my whole core feels super warm aha, built up a sweat just doing that
chinups
3x6x15kg
dips
4x4x30kg
10 mins of rowing
1/6
chinups
3x6x16.25kg
btn pulldowns
3x10x54kg
back extensions
3x15
rowing
2x5mins (2.22 sec/500m average)
wah heartrate average 140+
good workout.