3/6
warmed up with lunges with twist (4x20) / back extensions (3x15) / finger ladders
power snatch
3x2x60kg
easy enough. no pain in knee, the weights flew up. back felt a little tight, i think it might be that im not controlling my fali appropriately, so im going to hard and it causes the back tension
high pull
3x3x60kg
practised controlling the fali.
chinups
3x6x17.5kg
kb swings
3x 1 min x 16kg
happy with today!
5/6
chinups
3x6x17.5kg
opps i forgot today was supposed to be 18.75kg lmao.
felt easy.
dips
3x6x30kg
easy easy. slowly ease into the dip position and then up.
single leg back extension
3x10
lunges with twist
3x15
didnt feel strong at all coming into the gym but all lifts went well.
9/6
power snatch
3x3x60kg
first pull
2x4x70kg
2x4x75kg
back extension
3x12x40kg
feels ok, still taking it easy
10/6
chinups
3x6x21.25kg
dips
4x7x30kg
WORKOUT ALL DONE
13/6
power snatch
3x2x60kg
2x65kg
2x67.5kg
first pull
4x4x80kg
back extensions
3x12x40kg
18/6
chinups
3x4x30kg
didnt manage to get my favourite bar to do chinups. palms kept on sweating and had to reset grip almost on every set
19/6
Bent over rows
3x10x60kg
Hmmm. Resting 5 mins per set felt adequate. Strange and sian but ok.
Squats
3x7x120kg
27/6
power snatch
3x40kg
3x50kg
2x60kg
2x2x70kg
3x70kg
woot woot.
high pull
4x70kg
4x4x80kg
single leg back extension
2x10
btn pulldown
3x10x50kg
good day. the physio taught me more stretches, the one that really worked well was a sideways pigeon stretch. my back wasnt as tight as it usually was although the stretch was very gentle. wow!
30/6
power snatch
3x40kg
2x50kg
2x60kg
2x70kg
2x75kg
skipping
5x150 skips
1/7
squats
3x7x140kg
easy enough. hope this activates my body to lose weight so i drop to 81kg cat ahahaha
kneeling cable crunch
weird feeling but i could feel my thoracic spine moving lmaoooo. good way to warm up lol
knee extension
2x15x45kg
could feel the crunch in my left knee on eccentric movement. will see if flexing my foot on descent will help stop that
3/7
jumping jacks lmao
1 min
1.10min
1.20 min
2x1.30min
4/7
Power clean and push press
3x50kg
2x70kg
2x80kg
2x90kg
1x100kg + 1 power clean
Will try playing around w the clean start position. The feet flexion and keeping it close didn’t really feel good during the cleans. Maybe giving it some space will make the cleans more comfortable
Rowing 20 mins
also stretching
forward leg swings with foot flexion
kind of happy baby stretch? stretch butt and back
5/7
plate machine row
2x15x40kg
15x45kg
thigh adduction
2x12x40kg
7/7
power snatch
3x40kg
2x50kg
2x60kg
2x70kg
1x75kg
not fantastic day. could feel coming into the warmup sets that my upper body wasnt pulling its weight but still stubbornly pressed on. lol bad choice.
in hindsight, should have done accessories instead. high pull and some pulldowns. will prob redo this tomorrow or tues
8/7
Power snatch
2x3x40kg
2x50kg
2x60kg
2x70kg
2x75kg
3x80kg
Did the typical stronglifts warmup (leg swing, side to side squat etc) with finger ladders and side pigeon stretch and body was really warm, it felt uncomfortable lol. But results of this workout show that it works.
Btn pull downs
3x8x68kg
lollllllllllllll
10/7
power clean and jerk
2x3x50kg
2x70kg
2x80kg
2x90kg
2x100kg
seal row
4x6x80kg
loooots of back stretching
12/7
Warmed up to do practice cleans today but very soft today. Lmao
Gave up after the 3rd warmup set
Front squat
6x50kg
6x80kg
6x110kg
4x130kg
Dumbbell press
15/7
High pull
2x4x50kg
4x70kg
4x80kg
5x4x85kg
Btn pulldowns
3x10x59kg
18/7
Some snatch balances
Power clean push press
2x3x50kg
2x70kg
3x3x70kg
Working set tonnage 770kg
Didn’t feel very strong today but looking back, the tonnage is ok given that my previous push press @ 100kg was around 580kg. And these were for triples. Clean technique still quite bad tho ahaha. Shit
Back extensions
15x20kg
2x15x30kg
21/7
Snatch
2x3x40kg
2x60kg
2x70kg
2x2x80kg
Ramped up way too fast, they were caught very low. Should have done 5kg increments. Lesson learnt!
Pendlay row
6x80kg
6x90kg
22/7
front squat
2x6x80kg
2x6x110kg
6x120kg
curtsy lunges
60 reps total
situps
2x12
24/7
power clean and push press
2x3x50kg
2x70kg
2x80kg
2x85kg
upright row
2x12x30kg
12x35kg
back knee extension
100 reps
27/7
club evaluation
snatch
85/90/93x
clean and jerk
100/x
save it for nov.
pretty happy with how it turned out. will work on general strength, core strength and clean and jerks till nov.
29/7
squats (working volume 2240kg 16 reps)
7x130kg
2x8x140kg
not hard actually. hmm.
situps
8x6
lmao. slowly getting volume in
btn pulldowns
3x10x60kg
last rep pause for 6 count
curtsy squat
30 reps both sides
31/7
btn pulldown
10x45kg
10x55kg
8x65kg
2x8x75kg
one arm db press
12x12.5kg
12x15kg
skipping
20mins; 30 secs skipping 30 sec side to side
barbell wrist flexion
2x25x20kg