30/7 at safra tpy
squats
2x12xbar
6x60kg
6x100kg
6x130kg
3x6x150kg (last set 3rd rep onwards paused)
about 4.30mins rest. quite doable. lower back had a massive pump after but after some leg crossover stretch + butterfly stretches, was much better
was also doing 2 btn pullups every half hour the entire day. did about 20+ total?
did my physio feet exercises as well as some lunges. i love to talk cock at the gym!!!
1/8 at Safra tpy
Clean high pull
2x4x50kg
4x80kg
4x4x90kg
Muscle upright row clean grip
6x40
6x50
2x6x60
Stretching and feet exercises
3/8 at Safra tpy
Squats
2x12xbar
6x60kg
6x100kg
4x140kg
2x160kg
2x2x175kg
Easy stuff.4 mins rest per set
Muscle upright row
6x40kg
6x50kg
3x6x55kg
Barbell pull over
3x12x15kg
Stretching. Forgot to stretch biceps lol
4/8 at swf
Snatch
2x3x50
3x70
2x75
2x80
0x85
2x87
0x87
Front squat
4x70
4x100
2x4x120
good testing day. originally i wanted to aim to hit 2x90kg but it was not meant to be, i guess due to squatting max weights the day before.
when i was warming up, i couldnt get my heels to hit my butt which was a sign that ?i was still recovering and my warm ups to 85kg were quite uncoordinated mainly due to fatigue i guess. some of the snatches were quite horrible (totally missing the hip contact at 80kg, unable to produce enough power to extend after fali at 85kg etc) but it was understandable, given the squatting as well as the heavier upright rows that i did yesterday.
front squatting was heavy but managable. hopefully can build enough volume during this prep time before the eoy comp. AND hopefully i am doing it correctly.
8/5
swimming
6/8 at safra
snatfch high pull
4x60kg
4x80kg
3x90kg
3x3x95kg
all at nipple level. should have gripped the bar abit tighter. will do so next workout
front squat
4x60kg
4x90kg
3x4x110kg
much easier today.
snatch grip upright row
3x8x40kg
stretching. i used the zercher bend over to stretch my lower back before lifting cos it was tight. seemed to work quite well!
7/8 at safra tpy
assault bike
20mins
25 secs at 60rpm 35seconds casual ride x5?
wow my heart rate went to 168+ lollll. but recovered quite quickly.
quad stretching + zercher stretching
8/8 at safra tpy
power clean
2x3x50kg
2x2x80kg
2x1x100kg
2x100kg
clean pull
4x4x100kg
opps no more time to do other things except stretch
10/8 at safra tpy
muscle clean grip upright row
6x40kg
6x45kg
3x6x50kg
btn pulldown
10x36kg
10x50kg
8x60kg (last rep 3 sec pause)
opps no time to workout
11/8 at safra tpy
squats
3x12xbar
6x60kg
6x100kg
6x130kg
9x150kg
6x150kg (tired after 5th rep lol)
random volume PR haha. not hard. 4.5 min rest before the last set
knee rehab
3x25
btn pulldown
10x36kg
10x49kg
10x60kg (last rep 5sec pause)
stretching
12/8 at sos
Power snatch
2x3x50kg
2x2x70kg
2x80kg
2x82kg
2x82kg ( 2nd rep full)
2x2x70kg
Snatch 1st pull
4x90kg
2x4x110kg
Hips felt ok. Body tired but still can do it and produce power.
14/8 at Safra tpy
Clean pull
2x4x50kg
4x80kg
4x90g
2x4x95kg
2x4x100kg
Sigh! No height on the third pull. But 1 and 2nd movements were good.
Upright row
2x7x50kg
Barbell pullovers
7xbar
2x10xbar
Should stick with below 10 at the moment
Hamstring curl and light adductor
16/8 at safra tpy
chest supported row
8x20kg
8x40kg
8x60kg
2x8x65kg
barbell pullover
7x20kg
10x20kg
12x15kg
2x12x17.5kg
wow the stretch at the bottom of pullover is scary but really really good. can feel things in my body opening and tearing lol
calves raise (physio prescribed style)
see la i forgot what i did again
17/8
power snatch
2x3x50kg
3x70kg
2x75kg (failed 3rd rep cos i pancet at 3rd pull lmao)
2x3x75kg (good height, good turnover)
wah tired
snatch 1st pull
6x90kg
6x100kg
abductor and adduction work
muslce upright row
7x40kg
7x60kg
18/8
swimming
19/8
power snatch
2x3x50
3x70
2x3x75
1x79 (failed 1st and 3rd rep LOL. totally not in position. 3rd rep was full snatch and still failed LOL)
3x79
Setup for the lift should be fast, just like how you tense your body, don’t take your time at the bar. my arms werent transfering the bar up well at the beginning so i had to do some muscle snatches to get the movement.
Front squat
4x70
4x100
4x120
Seal row
8x50
8x70
8x80
21/8 at tpy Safra
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
2x6x160kg (last rep last set paused) (PR)
About 5 mins rest in between that set. Was ok, not hard
Snatch grip Romanian deadlift
8x60kg
2x9x90kg (PR)
lol I grip the bar so tightly until I had a tension headache. This is probably the max volume I’ve ever done for snatch grip rdl also. Could feel my lats in the exercise tho
Was supposed to go to sos and train but was too late. Oh well. Just do strength stuff
24/8 at safra tpy
power snatch
3x50kg
3x70kg
3x2x75kg
very high. the cue on keeping the setup tight and powerful was good. lets see how it translates to the rest of the training sessions
high pull
6x90kg
5x100kg (gassed out on 6th rep)
good mornings
3x10x40kg
btn pulldowns
8x32kg
8x48kg
8x59kg (4 sec pause at last rep)
25/8 at sos
Power snatch
3x50
2x70
2x75
2x80
2x85 (PR)
2x90 (PR)
Clean grip upright row
6x50
3x7x50
27/8 at sos
Power clean and push press
3x50
2x80
3x2x90kg
Didn’t manage to arouse the focus for working sets at 90kg. But they were all caught high and well, with no bicep pain thankfully. Was done at pass 930pm so I really shouldn’t be doing these complicated things weighted movements so late at night lol
Front squats
4x50
4x80
3x4x110kg last rep paused
Db pullovers
Bicep stretching
30/8 at Safra
Good mornings
10xbar
10x40kg
3x10x50kg
Smith machine press
8x20kg
2x8x40kg
Bar doesn’t count
Abductor and adductor work
1/9 at safra tpy
clean pull
2x4x50kg
4x80kg
4x100kg
3x4x110kg
kept a clean and focused mind throughout the working sets but wow it was tiring
smith press
8x20kg
3x8x40kg
lunge hold
3x8x2 secs at bottom
everything back lol. all the weight pushed to the back, just like squats.
delt flies with pause at the top
oh my god i found out one of the guys at my gym is a judo black belt lmao. had been swimming the other days.
4/9 at sos
Power clean push press
2x3x50
2x70
4x2x90
The last set my hips were lower, and it felt good. Focus was there and reps were easy
Good morning
10xbar
10x40
2x10x50 (pause at last rep)
Leg Abductor
Calf raise, physio work
3x15 each leg
Stretching
5/9 at tpy Safra
Squat
3x12xbar
6x60
6x100
6x130
2x6x150
4 mins rest. So tired today for some reason. The night before, I slept from 9 till 6am lmao
Smith press
8x20
8x40
8x50
Knee rehab
7/9 at safra tpy
there was a mma roadshow at safra and i thought i could get the chance to learn how to jab but they were closing 
muscle snatch
3x50kg
2x60kg
3x60kg
2x62.5kg
3x62.5kg
power clean
3x50kg
2x70kg
2x90kg
1x100kg
lazy to chalk my hands, stopped at 1
smith press
8x20
8x40
3x8x50
jump from sitting
3x8
lots of stretching and talking cock. my mind wasnt as focused when doing the lifts but they were good. need to FOCUS
8/9 at SOS
Jerks from block
3x50
3x70
3x90
2x1x110
3x70
2x3x100
Clean pull
4x70
4x90
3x4x110
Not tiring. Will up weight and volume next session
Bicep curls
4x10xbar
9/9 at Safra tpy
Squat
3x12xbar
6x60
6x100
6x140
3x6x150
Last set, 3rd onwards paused
Snatch grip inverted row
2x8x40
8x45
Back extension
3x15
Stretching
10/9
seal rows
4x7x80kg
11/9 at sos
Jerk from block
2x3x60
3x80
5x3x90
3rd set onwards was better. Keep the elbows facing the head and punch up. Biceps still hurt abit during jerks. Could be a matter of acclimation
Clean pull
4x80
4x100
3x4x115
2x115
Getting more volume in. Tiring but not that bad. Focus was there for jerks and pulls, so good session all considered
12/9
swimming. pretty good swim! getting the strokes down, dont have the endurance to keep it up haha
13/9 at SWF
power snatch
2x3x50kg
2x70
2x75
2x2x80
1x80 (failed the 2nd rep)
1x80
was really really rushed today lmao. warmed up ankles, hamstrings and by doing bar muscle snatches. in retrospective, i should have done a contactless high pull or some form of 3rd pull warmup cos I realised during 70kg that the transition to overhead was very poor haha. oh well. another insight was that i should have made the best of my time there and done either assistive similar explosive exercises (high pull/high pull from hang etc) or just a muscle building exercise. oh well. at least i know i can randomly power snatch 80+ with quite shitty 3rd pull.
was hard to focus with the loud chinese edm and the caffeine but it was a good learning experience. shitty workout
assistance work at Safra in the evening
3rd pull
4x50kg
5x4x55kg
getting volume in.
good mornings
10xbar
10x40kg
10x42.5kg
10x45kg
leg adduction and abduction work
i can do alot of weight with abduction.hmmm. i wonder why.
muscle bicep curls
10xbar
10x25kg
2x10x27.5kg
good workout in the evening
14/9
swimming yesterday (3 laps x 3 times) and today(4 laps x 3).
15/9 at SOS
Power snatch
2x3x50
2x70
2x75
4x2x80
1st pull
4x100
3x4x110
the pulls were very easy. snatches not so much but they were all power.
6/9 at Safra tpy
Front squat
3x10xbar
6x60
6x100
2x6x125kg
Smith press
2x8x20
8x40
4x4x60
Should have done 50+ for more reps. Oh well. Didn’t fail anything, I just don’t like doing low reps
Wow so tired the whole day. I guess the pulls took quite abit out of me lmao
Cardio, high knees
18/9 at sos
Jerk from block
2x3x50
3x70
3x80
3x3x93
2x1x93
Lower back was very very stiff coming into the workout. Sprained my back on the last set and did some singles to test how was it. Sigh. Rmb to keep bracing after the dip, till lockout and down signal. Biceps didn’t hurt after jerks today so thank god.
Clean pull
4x4x90kg
Very very tired. Was pulled till nipple height
Some reverse dent flies with pause
3x10x4kg
21/9 at Safra tpy
Squats
3x12xbar
6x60
6x100
6x130
3x6x150 last rep paused
5 mins rest in between. Felt ok, haven’t braced like that in a while but was manageable
Good mornings
8x40
8x50
8x55
Btn pull downs
Worked up to 3x8x64kg
Stretching