8/5 at SOS
power clean and jerk
3x50kg
3x70kg
3x2x90kg
snatch grip deadlift
4x90kg
5x100kg
5x110kg
5x120kg
upright row
4x10x30kg
warmed up with butt kicks, finger ladders, bw squats, chest expanders
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12/5 at safra tampines
Front squat
3x10xbar
6x60kg
6x100kg
6x120kg
4x130kg
6x120kg
Didn’t do 6 reps cos the bar kept rolling forward. Could feel alot of pressure at the front of my knee so that’s not optimal at all. And it’s been happening for the past front squat sessions. Not tired at all but the pressure is leaking out from all places when I do the exercise.
Jerk lockout hold
4x60kg
4x100kg
3x4x120kg
Shall dial back on the front squats and do more of the regular programming
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13/5
Squats
2x12xbar
6x60kg
6x100kg
6x140kg
6x145kg
6x150kg (all paused)
Well that was easy.
Deadlifts
6x60kg
2x6x110kg
Neutral pulldowns
2x10x52kg
Ahh my upper body is so tight and stiff
Reverse ezbar curls
8x10kg
8x20kg
7x20kg
Biceps felt fine but my grip was giving way lol
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15/5 at SOS
power clean and jerk
2x3x50kg
3x70kg
2x90kg
2x3x90kg (both 3rd reps were caught quite poorly)
2x90kg
pretty sure thats a volume PR.
seal row
8x50kg
4x8x70kg
controlled reps. 3 mins rest inbetween
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18/5
Test workout at sos
Snatch
2x40kg
2x50kg
2x60kg
2x70kg
2x80kg
1x90kg (failed 2nd and 3 rep)
All power except for 90kg. Everything felt grounded and secure off the ground
Power clean and jerk
2x50kg
2x70kg
2x90kg
Jerk wasn’t hard. Didn’t want to take 100 cos I wanted to go home.
All done at 930pm.
Will Test front Squats another day
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20/5 at SOS
power clean and jerk
2x3x50kg
2x70kg
2x90kg
2x100kg
2x102.5kg
PR.
front squat
6x50kg
6x80kg
6x110kg
couldnt feel the body moving in one unit so i cut it short. but thinking back on the other workouts, the leg strength was always lousy straight after a WL exercise
seal row
8x50kg
4x8x70kg
3 mins rest between working sets. 2 sec hold at last rep last set.
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21/5
test workout at safra tampines
front squat
2x10xbar
6x60kg
6x100kg
6x130kg
im right. and i can front squat full in these shoes.
all those in my competition category better watch out
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23/5 at safra tampines
squat
3x12xbar
6x60kg
6x100kg
6x130kg
2x6x145kg
press
10xbar
6x40kg
6x50kg
6x55kg
6x60kg
btn pulldown
10x40kg
10x47kg
3x10x61kg
stretch biceps
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25/5 at safra tampines
Hang high pull
2x8xbar
2x4x50kg
4x4x70kg
Btn pulldown
10x33kg
10x49kg
3x10x61kg
This felt easier than last time. 3 mins rest in-between. Should be due to the shoulder being warmed up from high pulls
Biceps stretching
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27/5 at sos
Power clean and jerk
2x3x50kg
3x70kg
2x90kg
2x100kg
1x100kg (panchet lmao)
2x100kg (full cleans)
1x100kg (power clean)
Seal row
8x50kg
3x8x73kg
Biceps stretching
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28/5 at tpy activesg (lmao)
squats
2x12x30kg
6x75kg
6x110kg
6x140kg
2x6x145kg
deadlifts
3x6x110kg
surprise surprise. was an ok workout.
i slept from 930-7 last night lmao.
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29/5
swimming
30/5
squats
3x12xbar
6x60kg
6x100kg
3x6x145kg
6 mins rest between sets. whew so tiring. my heels hurt though.
hang high pull
2x8xbar
4x50kg
3x4x70kg
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2/6 at swf
Cleans
3x3x50kg
3x80kg
2x100kg
2x104kg
2x104kg (1 power 1 full)
2x2x108kg (full)
Biceps didn’t hurt that much. Catching and standing up was fine
Clean pull
3x4x110kg
The positioning feels very very strange to me
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cardio for the past two days
5/6
squats
2x12xbar
6x60kg
6x100kg
3x6x147.5kg
5 mins rest
press
2x10xbar
6x40kg
6x50kg
3x6x55kg
plate swinging from side to side
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7/6 at unreal bangkok
Squats
2x12xbar
6x60kg
6x100kg
6x140kg
2x6x150kg (PR)
1st set was heavyyy. 2nd set moved faster and felt better. 6 mins rest in-between. The floor is not even though lol 
Btn pulldowns
8x34kg
8x48kg
8x61kg
3x8x75kg
Oh my god the most comfortable grip and bar ever
Back extension machine
3x15x15kg
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12/6 at thai strength club pattaya
Squats
3x12xbar
6x70kg
6x100kg
3x6x150kg (PR)
7mins rest per set.
Single leg hamstrings curls
3x12x5kg
Puked after the exercise. Lmao. Turns out i had abit of food poisoning lmao
Viking press machine
8x20kg
8x40kg
8x60kg
Leg extension
15x5kg
15x7.5kg
2x15x10kg
16/6
squats
3x12xbar
6x60kg
6x100kg
3x6x140kg
6x140kg (all paused)
4 mins rest inbetween. i guess im fully recovered!
muscle high pull
3x6x45kg
7 reps onwards was quite hard to do lol
hamstring curls
3x12
bulgarian bag swings
3x12 each side
situps
4x10
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18/6 at SOS
Power snatch
3x50kg
3x70kg
2x2x75kg
2x79kg
2x81kg
2x81kg (failed first rep, redid it. Full snatch)
Upright row clean grip
10xbar
6x30kg
6x40kg
2x6x50kg
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20/6 at safra tpy
power clean
2x3x50kg
2x80kg
2x90kg
3x1x100kg
1x105kg (full oops)
1x105kg (power) PR i think? let me check my log
clean pull
4x3x110kg
hamstring curls
3x10x18kg
wow much tightness
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22/6 at safra tpy
squats
3x12xbar
6x60kg
6x100kg
6x130kg
5x152.5kg
6x152.5kg
some hopping
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23/6 at safra tpy
high pull
2x3x50kg
3x70kg
3x80kg
3x3x90kg
3x95kg
all high and at chest level, no rebend. woohoo
bulgarian bag swings
10 sets of 30 secs work, 30 secs rest
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