Olympic weightlifting log till 2024? and 80kg chinup

Training Logs
482

2/8
sledgehammer + baseball bat swinging work
about 20 mins total. wow so fun!

3/8
knee and wrist flexion cable work

4/8
power clean and push press (working weight 480kg)
2x3x40kg
2x50kg
2x60kg
2x70kg
2x80kg
2x90kg

done with flats. first session doing oly lifts with it and i didnt have a problem with the fali position or catching.hmmm. will try out more

barbell clean upright row
10x30kg
2x10x32.5kg

front squat (working weight 1340kg)
6x60kg
6x90kg
2x110kg
7x60kg
2x7x80kg

holyyy fuckkk so hard lmao

lying leg tucks
2x15

1 Like
483

6/8
Snatch
2x3x40kg
2x50kg
2x60kg
3x70kg
3x72kg
3x74kg

Power clean
3x50kg
2x3x70kg
3x80kg

All done barefeet. Snatch didn’t feel very comfortable and I had to bring the bar in quite abit more to fali position.

Knee rehab
3x30 rep

Climbing stairs
Lvl 1-12
Lvl 1-13
Lvl 1-14

7/8
Squat (total working volume 2250kg)
6x60kg
6x100kg
6x130kg
3x5x150kg

Last set the form was quite off lmao. Didn’t sit back and body wasn’t in position. But all good. first two sets were good

Btn pulldown
2x10x60kg
Felt damn heavy today

Lying leg crunch
3x20

Knee rehab stuff
2x30

9/8
pull downs
3x12x41kg

single leg reverse hyperextension
3x15x15kg

10/8
trx curtsy squats with pause
curtsy squats

knee rehab stuff

see la never log straight after workout, now forgot whatever i did the few days before lmao.

1 Like
484

11/8
power clean push press (working volume 720kg 9 reps)
3x40kg
3x50kg
3x70kg
3x3x80kg

wah so tiring but the whole movement felt good, including the push. could have utilised the legs more but it felt good and strong. i warmed up with power snatches before starting this exercise.

front squat (working volume 1380kg 12 reps)
6x50kg
6x80kg
6x110kg
6x120kg

back extensions
2x20

i’ll call this a good day? although i was feeling sore straight after the workout lmao. managed to get everything. upper body needed alot of stretching for some reason. did doorway 45degree pec stretch, lunge twist with arm extended, hamstring stretch, cross hamstring stretch to loosen up. left knee was achy after front squats

1 Like
485

15/8
Snatch (working volume 792.5kg 11 reps)
2x3x40kg
3x50kg
2x60kg
2x70kg
3x3x72.5kg

Was aiming to do 80kg power snatches for doubles but today was not the day. The co ordination before fali was quite lacking, due to legs feeling heavy.

High pull (working volume 1000kg 12 reps)
4x72.5kg
4x80kg
2x4x85kg

Good mornings
12x27.5kg
2x12x30kg

Pulldowns
Can’t rmb lol

Adductor machine
Worked up from 18-36kg. 12 reps per weight plate

Not the best day!

1 Like
486

17/8
power clean push press (working volume 835kg 10 reps)
3x40kg
3x60kg
3x80kg
2x2x85kg
3x85kg

good mornings
12x30kg
2x12x40kg

climbing stairs
12 / 15 / 15

1 Like
487

19/8
cleans (working volume 600kg 6 reps)
3x50kg
2x70kg
2x90kg
3x2x100kg

will get more volume in the next workout. but catching it wasnt hard and my biceps doesnt hurt when i clean. heng ah.

good mornings
3x12x40kg

btn pulldowns
2x10x60kg

knee rehab work
3x25x41kg

1 Like
488

21/8
snatch (total working volume 900kg 12 reps)
3x40kg
3x50kg
2x60kg
3x70kg
4x3x75kg

good mornings
2x12x45kg

neutral grip chinups
4x8

1 Like
489

22/8
cleans
2x3x40kg
2x60kg
3x80kg
2x2x100kg

legs were quite tired and sore after yesterday.

one arm db rows
12x15kg
12x20kg
12x27.5kg
12x35kg

cable pull ups
3x12

1 Like
490

25/8
Clean and push press
3x40kg
2x3x60kg
2x2x80kg
2x90kg

REMINDER NO WEIGHTLIFTING MOVEMENTS AFTER 9PM. AS A RULE NOW.

Jerk practise
2x3x60kg
3x65kg
Felt very weird and tired during the movements. And could feel my back tightening up

Back extensions

Not a good session. Probably cos I started my workout after 9pm. Even though I warmed up well (body was sweating and felt warm), the session wasn’t good. One workout chalked up for future reference.

1 Like
491

26/8
Chinups (working total volume 360kg 18 reps 3 sets)
6xbw
6x10kg
3x6x20kg

doable but i had to pause doing the 2-3 reps to set myself. hopefully next time can just do it consecutively)

Squats (working total volume 1595kg 11 reps 2 sets)
6x60kg
6x100kg
6x120kg
5x145kg
6x145kg

Good mornings
12x30kg
2x12x40kg

1 Like
492

28 aug
1st pull
2x4x60kg
4x70kg
4x80kg
4x85kg
4x87.5kg
2x4x90kg

90kg felt really good so went for a 2nd set. felt strong during the 2nd set as well.

squats
6x60kg
6x100kg
1x130kg
6x110kg
6x120kg

the jump from 100kg to 130kg was too large. lol :oops: :oops:
the 10kg increments felt heavy but doable. if i had time, i could do 130kg for 6.

russian twist
34,36,34

1 Like
493

30/8
power clean push press (working volume 900kg 12 reps)
2x3x40kg
3x60kg
4x70kg
4x75kg
4x80kg

wah tiring. but doable. 2&3 rep the bar rolled and it became like a J motion. last rep pushed it proper

front squat
6x50kg
6x80kg
6x100kg
6x110kg
5x110kg

felt really good. 5th rep last set it slipped out and had to rerack it

landmine twists
2x20x5kg

one side db bench
3x12x12.5kg

was trying to see if i could retract properly + retract shoulder at the bottom

1 Like
494

31/8
landmine twist
20, 20 fast, 20 fast

chinup
6xBW
6x10kg
6x15kg
2x6x20kg

knee rehab

1/9
Jerk from blocks
3x50kg
3x60kg
3x70kg
2x3x80kg

Practise Practise

First pull
4x50kg
4x70kg
4x90kg
4x100kg
2x4x110kg

Muscle 3rd pull
8x30kg
8x33kg
8x35kg
8x38kg

Back extensions
10x15kg
11x15kg
12x15kg

1 Like
495

2/9
chinups
3x6x20kg

done at rapid pace. feels gooooood. only had to stop 1 or 2 times after 4th rep. last rep 2 sec pause at the top.

cable rows
12x25kg
12x30kg
12x40kg
2x12x50kg

didnt feel like doing legs today lmao

1 Like
496

4/9
Clean and jerk
2x3x50kg
2x70kg
2x80kg
Maxed out at 2x82kg

Fucking lousy day lol. Not in the mood to workout despite taking caffeine before this and the movements did not feel smooth

Front squat
6x70kg
6x100kg
2x6x110kg

Oh well. Managed to do 2 sets.

Seal row
10x65kg

Sprained my neck bad doing this. Now it hurts when I look down or turn right. Fml

5/9
squats
6x60kg
6x100kg
6x140kg
6x150kg
5x160kg (failed 6th rep, couldnt keep body tight)

wow, pretty good day. went in to do 3x6x140 but it felt great today.
kept tightness from both front and bottom. interesting cue. the only thing i did different today was take Diclofenac 50mg twice today.

legs together good mornings
2x12x40kg
12x45kg

neutral grip pullup
2x8

but more than that, my neck sprain went away in the afternoon. HOORAY. just a muscle sprain.

1 Like
497

8/9
snatch
3x50kg
2x60kg
2x70kg
2x75kg
2x77.5kg

power clean and jerk
3x50kg
2x70kg
2x2x90kg

caught damn bloody high today and it was very smooth. got a blood blister for some reason so i cut it off early. also couldnt dump the bar so just keep it simple today

snatch grip muscle 3rd pull
8x30kg
8x35kg
8x40kg
8x45kg

landmine twist
20
24x2.5kg
2x24x5kg

wanted to do some front squats or overhead squats from rack but didnt have enough time. oh well. tomorrow then

1 Like
498

9/9
high pulls
2x4x50kg
4x70kg
2x4x80kg
4x82.5kg
2x4x85kg

for some reason, the muscles around the back of my hip felt quite stiff after this exercise :confused:

front squats
6x50kg
6x80kg
6x100kg
6x110kg

knee rehab stuff

1 Like