24/6
2 btn pullups every 30 mins. did around 20ish today?
warmed up for front squat but was too tired lmao
one arm db press
10x10kg
10x12.5kg
10x15kg
10x17.5kg
10x20kg
10x22.5kg
1 Like
25/6 at tpy safra
front squat
3x10xbar
6x60kg
6x90kg
2x6x110kg
6x120kg (last rep rolled off at the top lmao)
wah sibei tired
biceps stretching
upright row clean grip
7x40kg
2x7x45kg
7x50kg
back extension
12,12,15,15
1 Like
26/6 at swf
Jerk from block
2x3x50kg
3x80kg
2x100kg
4x2x105kg
Abit mentally distracted but got them.
Just push the weight up.
Why am I like dis lmao
27/6 at Safra Tpy
Clean pull
5x50kg
3x80kg
3x100kg
5x3x110kg
Btn pull-ups
3x5
Last rep of 4 set failed
Some hopping
Agility ladder , double butt kicks
1 Like
28/6
Squats
2x10xbar
6x60kg
6x100kg
6x130kg
3x6x142.5
Last rep last set paused
Press
6x40kg
6x50kg
2x3x60kg
4x60kg
Knee rehab
Chill day. Had a few long islands and beers the night before
29/6
swimming
1 Like
30/6 at safra tpy
was doing 2 btn pullups every 30 mins
power snatch
2x3x50kg
2x70kg
1x70kg
1x75kg
2x1x80kg
1x82.5kg
high pull
3x85kg
3x3x90kg
3x95kg
the pull was still at my chest area but abit lower than last week. most likely due to the pullups earlier today. lets see how my hips feel tmr.
deadlift
6x80kg
6x110kg
2x6x120kg
bicep curls
1 Like
1/7 at safra tpy
front squat
3x10xbar
6x60kg
6x90kg
6x110kg
2x6x120kg
yay. had to overcome a mental barrier to 120kg but got it up quite easily. just push it back when standing up.
hamstring curl
10x18kg
12x27kg
12x36kg
12x40kg
lying leg curls
3x10
some hopping
1 Like
2/7 at safra tpy
jerk rackholds
4x60kg
4x90kg
3x110kg
2x3x130kg
wah very slow to close the feet, but did it firmly
20mins of assault bike
1 Like
4/7 at swf
Jerk from blocks
3x50kg
3x80kg
2x100kg
2x2x105kg
2x2x109kg
First set of 105 and 109 were excellent.
Wanted to do clean pull but life got in the way lmao. Went home
6/7 at Safra
Clean pull
4x60kg
4x80kg
3x100kg
3x110kg
3x3x115kg
Chest supported rows
8x20kg
8x40kg
2x7x60kg
3.5 mins rest for 60kg
Rear delt flies
12x20kg
2x12x31kg
1 Like
i may have to do clean pulls more frequently 
7/7 at safra tpy
squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x145kg (last set all paused)
5 mins rest per set
hang high pull
6x40kg
6x50kg
3x6x60kg
last reps of working sets was hard.
20 mins of assault bike
1 Like
8/7 at safra tpy
10kg bag swings
11 rounds
30 secs work 30 sec rest
had to rest round 4 and 5. wah shag ah
assault bike
18 mins
1 Like
10/7 at tpy Safra
Snatch
2x3x50kg
2x70kg
2x80kg
2x85kg
2x90kg (needed to use chalk)
Planning for a gentle max out in two weeks time. Wah fucking irritating to not dump bar
Muscle clean grip high pull
3x6x55kg
Hamstring curl
12x36kg
2x12x40kg
Biceps stretching
1 Like
11/7 at swf
Jerk from block
2x3x60kg
4x80kg
4x4x90kg
It was ok. Some were too in front but caught most where it was comfortable. Will try to up some part of it, volume/weight. Idk yet
Clean high pull
4x50kg
4x70kg
3x4x93kg
Wah damn tired by then. Could have pushed for 5 sets but fuck I damn tired.
Biceps stretching
Traps stretching
12/7
swimming
1 Like
13/7 at Safra Tampines
Front squat
6x60kg
6x90kg
2x6x120kg
Hamstring curls
12x25kg
12x32kg
12x39kg
12x46kg
Db pull overs
2x10x20kg
Chill day
16/7 at kampung
Clean and jerk
2x3x50kg
2x80kg
1x90kg
1x100kg
1x110kg (power clean) but failed jerk cos it rolled off
1x115kg (no jerk, felt lightheaded)
Muscle clean grip upright row
3x6x55kg
hamstring curl
10x32kg
10x36kg
10x41kg
smith overhead press
3x7x60kg
1 Like
18/7 at kampung
Snatch
2x3x50kg
2x70kg
1x80kg
1x90kg
1x93kg
1x96kg
2x0x99kg
Missed the fali starting at both 99kg. But it wasn’t a strength issue, just timing.
High pull
3x96kg
3x101kg
Maxing out next weds
1 Like
20/7 at tpy safra
squats
2x10xbar
6x60kg
6x100kg
6x130kg
3x6x140kg (last rep last set paused)
chill workout back. it was heavy but manageable, given that the last time i back squatted was two weeks ago. 4 mins rest in between
plate loaded machine shoulder press
8x10kg per side
8x15kg
8x25kg
2x8x30kg
doing high pulls tmr, light cardio on tues and then weds max out.
1 Like
23/7 at sos
Max out day
2x3x50kg
2x70kg
1x80kg
1x90kg
1x95kg
2x0x98kg
No strength to do 3rd pull haha.
Clean and jerk
2x3x50kg
2x70kg
1x90kg
1x100kg (overpulled and bar hit my throat and rolled down to catch position lmao. Power clean height but legs couldn’t stop it at the position)
1x110kg
Happy with the jerks.
Now time to chill for a week or two and then get back to business. 205 total
1 Like
25/7 at safra tpy
squats
2x12xbar
6x60kg
6x100kg
6x130kg
6x140kg (last rep paused)
deadlifts
6x60kg
6x100kg
6x120kg
easing back in. TIRED
1 Like
27/7 at tpy safra
Squats
2x12xbar
6x60
6x100
6x130
6x140
6x145 (5 n 6 rep paused)
about 4 mins rest between sets
Muscle upright row clean grip
2x10xbar
8x40
8x45
2x8x50
knee rehab
3x20
taking it easy still.
1 Like
28/7
Plate loaded press
10x10kg
8x20kg
3x8x30kg
20mims assault bike
29/7 at safra tpy
high snatch pull
4x50kg
4x70kg
3x80kg
3x3x90kg
mind really wasnt focused on the movement, was too busy gossiping with my friend about his judo injury lmao but they were pulled high and it felt clean
front squat
4x60kg
4x90kg
4x120kg
quite easy. should do it after the main lifts to determine on the difference.
1 Like