22/1 at safra
squats
2x12xbar
6x60kg
6x100kg
5x130kg
4x150kg
2x170kg (PB)
1x172.5kg (PB)
wooh. not that hard. should include more singles or doubles. 2BW squat lmao
RDL
2x9x80kg
1 Like
26/1
GHD holds
5x45 sec
squats
2x12xbar
6x60kg
6x100kg
3x6x140kg
tried it after the GHDs. my back was quite tired after all the isometric holds so the squats didnt feel that easy. possibly my lower back was also quite pumped and i couldnt sit back properly? idk lmao
press
6x30kg
6x40kg
6x50kg
8x50kg
8x60kg
6 or 7 x 60kg (i lost count halfway)
hmm. i will try to start bracing my upper body when doing exercises that load things above my head. lets see how it goes.
1 Like
27/1
one arm db rows
10x15kg
10x25kg
10x32.5kg
10x40kg
10x42.5kg
10x40kg
leg curls
lmao i forgot what are the units of measurement
12x2 plate
12x3 plate
12x4 plate
2x12x5 plate
2 Likes
31/1 at swf
power snatch
3x40kg
2x50kg
2x60kg
2x70kg
power clean and jerk
2x50kg
2x80kg
2x90kg
2x94kg
jerks felt really good with the upper body bracing.
some pullups
came in with a stiff neck and did what i could lmao. didnt want to push anything. we’ll see how tomorrow it feels.
1 Like
2/2
1st pull
4x60kg
4x80kg
4x90kg
2x4x100kg
2x4x120kg
overhead holds
3x4x100kg
roman seat
2x15x5kg
1 Like
3/2
press
6x40kg
6x50kg
2x6x60kg
7x60kg (failed 8th rep, lost tension at the core lmao)
ez bar curls
10x20kg
2x10x22.5kg
random cable 45 degree face pulls
worked up to 10x63.5kg
didnt want to squat today, was lazy haha. and tired from ystd workoutstrong text
1 Like
4/2
squats
2x12xbar
6x60kg
6x90kg
3x6x130kg
3 min rest inbetween sets. tried to use upper/lower body bracing but didnt seems to work to well. will try again
RDL
10x50kg
10x70kg
2x10x80kg
6/2
squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x140kg
felt more tiring than i rmb lmao
side planks
7/2
clean and jerk
3x40kg
2x60kg
2x80kg
3x2x100kg
woooo. heavy ah. power cleaned and jerked 80kg easily.
should probably work on more rep work using 90kg then work up.
2 Likes
9/2
1st pull
4x60kg
4x80kg
4x100kg
5x4x120kg
not that tiring. woohoo
neutral grip pullups
a few sets of 6
lever wrist adduction
3x15
thigh adduction
3x12x28kg
1 Like
11/2
squats
2x12xbar
6x60kg
6x100kg
6x120kg
3x6x140kg
4mins rest per set.
press
10xbar
6x40kg
6x50kg
3x5x60kg
4x60kg
hanging L-sit
12,15,20
1 Like
14/2
power clean and jerk
4x3x80kg
front squat
6x70kg
6x100kg
6x110kg
back extension
2x20
building volume
2 Likes
16/2
skipping and practising tricks after 20 mins warmup
dragon roll, eb, etc
leg curls and leg abduction
2 Likes
19/2
power clean and jerk
2x3x50kg
2x70kg
2x80kg
4x3x85kg
tired balls lmao. thinking to replace doubles to reduce work under fatigue cos i would like to jerks to be done at a less tired state.
front squat
6x55kg
6x85kg
2x6x105kg
lets see how my left knee feels tmr
1 Like
21/2
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
6x140kg
2x150kg
2x2x160kg
Forgot if I did 2 or 3 sets. Eh whatever. Left knee was abit twingy from last workout but felt better after knee prehab
Knee prehab
4x20
Thigh adduction
3x12
RDL
10x60kg
10x80kg
2x10x90kg
Some bicep curls to move the lactic acid out
23/2
squats
2x12xbar
6x60kg
6x100kg
3x6x140kg
4mins rest inbetween. last rep paused
pulldowns
10x32kg
10x41kg
10x50kg
10x55kg
quick workout
1 Like
26/2
Squats
2x12xbar
6x60kg
6x100kg
6x130kg
4x150kg
2x2x170kg (PRs)
3x170kg (PR)
Weighted pull ups
4x4x20kg
twisting back extension
4x16
1 Like
28/2
power snatch
3x40kg
3x50kg
2x60kg
5x2x70kg
the last reps of last 2 sets werent as powerful as i liked but its ok. still snappy and high.
1st pull
4x70kg
4x100kg
3x4x120kg
rows
2x8x70kg
1 Like
2/3
squats
2x12xbar
6x60kg
6x100kg
6x130kg
2x6x140kg
6x140kg (3rd rep onwards paused)
4 mins rest inbetween. a w stance allows me to squat easier.
plate loaded row
7x20kg
7x40kg
2x7x60kg
reverse curls
3x12x7.5kg
1 Like
4/3
Power clean and jerk
2x3x50kg
3x70kg
2x80kg
4x2x90kg
Pretty ok, 3 set last rep got clear headed and thought the jerk would be easy cos everything felt so light but it didn’t turn out that way lmao. Last set was the best. Easy work at the end. Was supposed to do 5 sets but I’ll save it for another time. Turnover was abit slow but no problem.
Jerk from blocks
3x50kg
3x70kg
3x80kg
3x90kg
Build strength first, don’t worry too much about driving it back as long as you can hold it comfortably at the top. Also when taking the bar, feet as wide as possible
Btn pulldowns
15x32kg
15x39kg
10x45kg (paused at last rep)
Good workout today. Looking forward to do more next few sessions
1 Like
8/3
Power snatch
3x40kg
3x50kg
3x60kg
3x2x70kg
3x70kg
5x70kg
Not bad, getting more volume in. All reps were high
Rowing 20 mins single leg
Lmao
2 Likes
Cardio the past few days
11/2
Power clean and jerk
2x3x50kg
2x70kg
2x80kg
4x2x90kg
Easy work. Can go more next time.
High pull up
5x4
1 Like
12/2
25 mins of rowing
15/3
front squat
2x10
6x60kg
6x100kg
2x6x120kg
slowly does it. will load more soon.
plate loaded rows
7x20kg
7x40kg
3x8x60kg
woohoo quite easy. chest straight and head upright. will do more.
cable pulls lmao
back extension
2x15
1 Like