22/9 at Safra tpy
Power snatch
2x3x50
2x70
3x70
3x2x75
Snappy and high
Power clean and push press
3x50
2x70
2x2x80
Tiredddd but was ok. Keep tension all the way from clean, dip and jerk . But don’t clench everything. Body was abit too upright. Need to lean forward abit
Abduction work
2x12
25/8 at Safra tpy
Power clean push press
2x3x50
2x70
5x2x80
Wah so tired. I sweated my balls off. Had to concentrate not to jerk it up and take 2-3 deep breathes before each 2nd rep.
All said it was good. Was supposed to do 6 sets to match goi (haha) but I lost count of my set number halfway lmao. Didn’t want to do one extra one. Very weird to tense abit during the dip and tense further and hold during the extension till completion. Haiz. Snatch still easier. Lmao. Should increase the snatch weight to 1.2 to add to total. Lmao. Clean position was better than last session
Stretching through barbell pullover
Adductor work and barbell calves raise(loading the physio movement)
More stretching
26/9 at Safra tpy
Front squat
3x10xbar
6x60
6x100
4x4x125
2.5mins rest per set
Knee rehab
Hops
15 rounds 30 secs on 30 secs stepping side to side
29/9 at safra tpy
power clean and push press
3x50kg
2x70kg
5x2x80kg
easier than the last session. still kept tension before, during and after press so thats good there. definitely had room for 1-2 more sets, dont think i have the gas to do a triple. i pressed my tongue to the roof of my mouth to retain body tension lmao. uncomfortable cue lmao.
front squat
4x50
4x80
2x4x120
not hard at all.
30/9 at safra tpy
hopping
15 sets, 30 secs on, 30 secs stepping side to side
assault bike
5min warmup, 10mins, 4mins easy ride
btn close grip pulldown
10x27kg
i forgot everything here
10x54kg
10x60kg (last rep 3 sec pause)
1/10 at Safra tpy
Power snatch
2x50
3x50
2x70
2x72.5
2x77.5
High snatch pull
4x70
4x4x90
Db row
15x20
15x25
15x30
5/10 at safra tpy
squats
3x12xbar
2x6x60kg
6x100
6x130
3x6x150kg
about 5mins rest between working sets. horribly stiff back after the exercise
RDL snatch grip
6x60kg
2x9x90kg
not as hard as the last time i did it. but i was dead tired after squats. suprisingly after that, my stiff back went away.
msucle uproght row
3x8x40kg
stretching
9/10 at swf
Power clean and push press
2x3x50
3x2x80
3x2x85
All good. Last 2 sets could feel the bracing start to soften and reps weren’t as great as I wanted. But all things considered, a good comeback workout
Snatch grip RDL
9x50
9x80
2x9x100
Right lat was tight after the workout
Stretching using dumb pullover
14/10 at tpy safra
clean pull
4x60kg
2x4x80kg
4x90kg
4x4x100kg
wah tired. wow i only have slightly more than a month to competition haha
muscle upright row
6x40kg
2x6x50kg
good mornings
2x12x40kg
12x50kg
16/10 at swf
Jerk from blocks
2x3x50
2x80
2x100
2x110
2x120 (failed 2nd rep, redid it)
Squats
6x60
6x100
6x120
2x6x140
Pull downs closed grip
3x10
Terminal x knee extension? Knee rehab. Idk what choon yeow called it lmao
3x25
19/10 at Safra
Power snatch
2x3x50
2x2x70
2x75
Clean pul
4x 70
4x80
4x100
3x4x105
20/10
swimming
3x4 laps
lmao i did 4 laps breaststroke under 8 mins. WOW
21/10 at swf
Power clean push press
3x50
2x80
4x2x90
Right hamstring felt really tender during warm up but thankfully no problems. My focus wasn’t there, my clean was abit choppy, bar path didn’t really go behind but all things considered it was an ok workout. The dip was fine and I wasn’t blown up. Felt powerful during push press although it could have been better.
Front squat
6x60
4x90
4x120
Lazy to do more
Single leg calf raises with hold
3x10
23/10 at safra tpy
snatch high pull
4x50kg
4x80kg
4x90kg
4x4x100kg
by the last set 3rd rep, it was just snatch pull lmao.
snatch pull
3x120kg
upright row
2x7x45kg
2x7x47.5kg
RDL
3x9x90kg
24/10
single db press
3x10x25kg
hamstring curl
10x23kg
10x32kg
10x41kg
cable crunch (training the hip flexor)
2x20
chill day
27/10 at Safra tpy
Snatch pull
2x4x60
4x80
4x90
5x4x100
Not the best of days
Upright row muscle
8x40
3x8x50
Btn pull down
Worked up to 2x10x50
Wow somehow my right shoulder felt super unstable during the warmup. Had to start from 18kg but as it got warmer, it got easier to control
28/10
Front squat
2x10x40
6x80
6x120
6x125
6x130 last rep paused
Seal row
10x40
10x60
10x70
12x70
10x75
Adductor exercise / rear delt flies / single leg curls
31/10 at swf
snatch
2x3x50
2x70
2x80
1x85 (all power until 85 i think)
1x90
1x95
power clean + jerk
3x50
2x80
1x90
1x100
1x110 (changed to full clean and push press here) PR
was having problems with the jerk height and thus my right elbow was feeling the rebound during the jerk catch. decided to push press it instead
snatch grip RDL
9x70
9x100
mini testing today. lol the full clean and jerks need to be worked on lmao
2/11 at Safra tpy
Squats
2x7x140
Machine rows
10x66kg
10x73kg
Standing hip thrust machine
3x15x30
Very very tired from the weekend lol. Lazy To type
5/11 at SWF
Jerk
2x3x50
2x80
2x2x100
3x2x110
1x110
wow so tired and my shoulder got so stiff. couldnt push it back as much i wanted to. oh well.
Squats
6x60
6x100
6x140
6x150
Upright row
8x45
2x8x55
TIRED
6/11 at tpy safra
barbell rows
2x8x50
3x8x70
8x75
light btn pulldowns
lazy day
8/11 at Safra tpy
Clean pull
2x4x50
4x80
4x100
2x4x110
2x4x115
Light Btn press
Clean grip RDL
9x60
9x100
6x120
didn’t want to push for more
Good days work
10/11 at Safra tpy
Squats
2x10xbar
6x60
6x100
6x140
6x160
4x170 (PR)
Feeling quite fresh today.
RDL snatch grip
9x60
9x80
9x100
Single leg curls
2x15
So tired now after leg curls