16/9
cleans practise
3x4x50kg
4x60kg
4x70kg
wah i could feel my leg muscles trembling during the first few sets of 50kg. but positioning was ok until 70kg, then it got abit too wide for my liking,
biceps are hurting a little after the workout, same thing happened yesterday. will pass on the cleans for till the weekend.
some rotational work
turning db press
plate toss (lmao)
18/9
Snatch
2x3x50
2x70
2x75
2x80
2x82
A trainer needed to use the space so I had to move
0x70kg lmao
3x50
2x70
2x80
2x83
2x3x85 (failed 1st rep 1st set, failed 2nd rep 2 set) but redid them for 3 reps total
Wah good session today. 1st of heavy sessions. Now to replicate that for clean and jerk
Seal row
8x40kg
8x60kg
2x8x80kg
Didn’t hit the bar at the bottom of the bench but just get the movement in
45 degree plate twist
24x5kg
30x5kg
30x5kg
22/9
front squats
12xbar
6x40kg
6x60kg
6x80kg
6x100kg
6x110kg
good mornings
12xbar
12x30kg
12x40kg
quick workout
23/9
test workout/snatch
3x40kg
3x50kg
2x60kg
2x70kg
2x75kg
the snatches were either caught infront or very low. and i could feel my glutes trying too hard to stablise the lifts 
didnt work out as planned. HAIZ. back to the drawing board.
highpulls
4x50kg
4x70kg
4x80kg
3x4x85kg
adductor/abbuction machine
3x12 each
cable pulldown
did 10x65kg, 5 sec pause at the end
landmines
3x24
25/9
Clean and power jerk
2x3x50kg
2x70kg
2x90kg
2x100kg
2x104kg
2x106kg (2nd rep pressout)
Back extensions
15x8kg
10x10kg
Left arm kb swing
4x15+x24kg
27/9
random training day. ankle has been achy since thurs
deadlift
5x60kg
5x90kg
5x120kg
5x1225.kg
5x125kg
3x127.5kg (grip cannot make it after 3rd rep)
good mornings
12xbar
12x30kg
12x40kg
12x50kg
db rows
15x15kg
15x25kg
15x27.5kg
15x30kg
abductor work
db flies
29/9
squats
6x60kg
6x100kg
3x130kg (wow this felt SUPER unbalanced lmao)
6x120kg
6x130kg
6x140kg
3x140kg (gave up after 3rd rep)
oh well. 6x140kg for a lousy session haha. made do with the best i can do today. will get back soon again.
good morning
12x40kg
10x60kg
btn pulldowns
10x32kg
10x45kg
10x55kg
2x10x60kg
back felt stiff, right butt was giving me some issue and left ankle was hurting from thurs till sat haha. but this session was ok given me coming in with all that crap. make chicken salad out of chicken shit haha
1 oct
Snatch
3x50kg
3x60kg
2x70kg
2x75kg
2x80kg
2x85kg
2x88kg
2x91kg (went outside platform for 2nd rep but eh whatever)
High pull
4x70kg
4x80kg
4x85kg
3rd pull
8x30kg
8x38kg
2x8x40kg
stretching lmao
quads and TRL mainly
2/10
Squats
6x60kg
6x100kg
6x130kg
3x6x135kg
Single leg hip thrust
3x15
lower back was aching after the hip thrust, but it felt like a good ache. Will be doing this more to see if it helps the lower back tightness.
3/10
Single leg hip thrust
3x15
knee rehab
closed grip pulldowns
10x45kg
10x60kg
10x75kg
3x8x86kg
5sec pause at last rep.
single leg hip thrust
2x10
was supposed to practise clean technique but was too lazy haha
6/10
cleans
4x50kg
5x4x70kg
warmed up with 50kg snatches
44 mins from snatches till end of cleans workout. felt good, technique workout. lol if my body positioning goes forward, it auto becomes power clean. aim was to pull the bar back and land in a position where the feet is not too far apart and leg muscles take the weight instead of at a stretched out stance. tiring though.
knee rehab, side to side knee movement with cable.
db shoulder press
3x12x7.5kg
12x10kg
7/10
Squats
2x6x140kg
Chinups
3x5x20kg
Last rep 5 sec pause.
Single leg hip thrust
3x15
This felt easier today
Didn’t feel very strong going in. Possibly due to lousy sleep last night? Oh well! It was an ok workout
Clean and jerk
3x50
2x70
2x90
2x100
2x105
2x108
Front squat
6x70
6x100
2x6x110
Knee rehabilitation
Stretch tfl
12/10 at safra
squats
3x12xbar
2x6x60kg
6x100kg
6x120kg
6x130kg
6x140kg
6x150kg
wow this took a while to get to the top set lmao.100kg was feeling deathly heavy so warmed up at 120kg then slowly ramped up. managed to get 150 despite not having the best days but its ok. got there
btn pulldowns
10x32kg
10x41kg
10x50kg
10x59kg
10x63.5kg 5 sec pause at lat rep
standing half moon pose (haha)
3x15x each side
wow its been 3 days since i did strength work lmao. had a swim on friday but thats just cardio. had a massage appt after my weds workout and my SIJ was ACHING HARD from weds onwards (good ache tho, get the blood flowing into that area, hopefully to stimulate recovery and my lower back wont cramp up so much haha). today at the ache wasnt so much.
13/10
Clean and jerk
3x50kg
3x70kg
2x90kg
2x100kg
2x105kg
Took damn bloody long to warm up today lol. damn tired cos I squatted heavy less than 12hrs ago. lesson learnt, dont stack heavy workouts so close to each other.
17/10 at swf
Snatch
2x3x50kg
2x70kg
Too heavy, dropped weight
2x60
2x70kg
2x80kg
2x85kg
Clean and jerk
3x50kg
2x70kg
2x90kg
2x100kg
1x105kg (didn’t do 2nd rep haha)
Oh well! Not bad!!!
19/10 at safra
front squat
12xbar
6x60kg
6x80kg
6x100kg
6x110kg
6x112.5kg
keep feet in w positioning allowed me to get better control during descent. also keeping inner thigh tight during the process.
22/10 at SOS
snatch
2x3x40kg
2x60kg
2x70kg
2x75kg
2x80kg
2x85kg
2x88kg (failed 1st rep, redid it)
Did this on a bar that couldnt spin lmao
was supposed to test both lifts today but was too tired as it was close to 9pm when it came time to do clean and jerk haha. do it another day.
press
3x8x40kg
single leg calf raise
3x15
24/10 at SOS
snatch
2x3x50kg
2x60kg
2x2x70kg
2x75kg
2x80kg
2x85kg
clean and power jerk
2x3x50kg
2x80kg
1x105 (clean only)
very very lethargic today morning for some reason lmao. wasnt feeling co-ordinated during snatch and took a long time to get the movement down. by the time clean and jerk came around i was mentally tired lmao. originally had planned to do 100kg x 2 then 105x2 but kay kiang and wanted to get the exercise overwith. lmao. ended up spraining the right side of my neck. lmao. sian.
but oh well! we continue on. no more testing, just do strength work and one more cnj session. meet on friday.
26/10
front squat
2x12xbar
6x40kg
6x70kg
6x90kg
6x110kg
6x120kg
good mornings
12xbar
12x30kg
12x40kg
2x12x50kg
machine pulldowns
top set 10x70kg
hamstring curls
3x12
28 oct at safra
Power Snatch
3x50kg
2x60kg
2x70kg
2x75kg
2x80kg
1x82.5kg
Palm got wet after first attempt so didn’t take the 2nd.
Single leg glute bridge
3x15
Btn pulldowns
Worked up to 2x8x70kg
1 nov
weightlifting competition
weighed in 81.5kg
snatch
88/93/96x
warmed up till 85kg and did some singles at 80kg while waiting for my turn. the attempts were all good, could have gotten 96 if i had another attempt. 96 bar was infront, so i either miss timed the fali or didnt pull it back. it wasnt too heavy an attempt and my core was firm and ready (from what i rmb lmao)
cnj
105/109/114x
cnj went well. during warmup, actively jumping up and ensuring that when the clean is received, the muscles take the load instead of others.
anyways, the attempts went good. clean position felt comfortable even though i walked forward a few times. jerk was easy. failed the last jerk as i rushed it. could have gotten it if i had a 2nd chance to do it haha.
got 3rd place in 89kg weight cat Masters 1 haha. Better result than bombing out last year lmao.
slept from 930 till 6am lol. then 6-8am haha.
now time to increase strength then move that strength to WL. next year should be better.
4/11
squats
2x6x130kg
slowly does it. and had a horrible headache while doing it. strange.
good mornings
12xbar
12x30kg
12x40kg
2x12x50kg
chinups
3x6x10kg
neck exercises
cable thigh adduction