06.12.
1 clean + power clean + jerk
2 x 2 + 1 + 1 @ 70 kg
2 x 2 + 1 + 1 @ 76 kg
2 x 2 + 1 + 1 @ 82 kg
2 paused deadlift (wl bar)
1 x 1 @ 175 kg
5 x 4 @ 140 kg
3 high bar squat (beltless)
4 x 5 @ 96 kg
First back squats since the start of the year, I think.
4a push ups
2 x 20
4b sit ups
2 x 10 @ 12,5 kg
In general I toned it all down a bit to limit the soreness. Good session.
07.12.
Cycling ergometer
60 minutes @ 130 watts, >60 rpm, 22,5 km
09.12.
Feeling very sluggish, a bit under the weather today. Hopefully not getting sick again. Felt pretty shit and not ready at all today.
Shoulder is all good to go again, knee feels fine. Just a lot of DOMS even though I did the bare minimum last week. 
1 overload btn jerk dips
In doubles up to
1 x 2 @ 240 kg
1 x 2 @ 270 kg
2 btn split jerks
1 rep every 90 sec.
3 x 1 @ 140 kg
1 @ 145 kg
Normal pauses
1 @ 148 kg
Failed 153 kg 4 times.
5 x 1 @ 140 kg
Time to face the facts. I tried to brute force this and go for the 160 kg next week, while I still have the jerk blocks. I am kind of devastated right now, although I shouldn’t be surprised.
2 strict press (wow, it’s been some time).
1 x 8 @ 70 kg
2 x 10 @ 70 kg
3 band assisted pull ups
4 x 6 @ blue band
4a rear delt flys
3 x 15-20 @ 7,5 kg
4b hammer curls
3 x 15-20 @ 15 kg
10.12.
Test training at a potential new gym.
1 power clean
5 x 2 @ 90 kg
2 deadlift
4 x 5 @ 175 kg
3 front squat
4 x 5 @ 87,5 kg + light band
4 rdl (paused; beltless)
3 x 8 @ 110 kg
5 leg extension
12 @ 43 kg
12 @ 57 kg
12 @ 70 kg
12 @ 84 kg
Nothing exciting training wise. Just off season things.
12.12.
1 snatch complex: Power snatch + hang snatch
1 @ 60 kg
1 @ 64 kg
1 @ 68 kg
1 @ 72 kg
3 x 1 @ 76 kg
2 push jerk (long time no see!)
5 @ 90 kg
5 @ 100 kg
5 @ 110 kg
5 @ 120 kg
1 @ 130 kg
3 x 5 @ 100 kg
Wow that felt foreign and unstable. Need to get my groove back
3 incline bench press
3 x 8 @ 60 kg
4 chest supported db row
4 x 10 @ 30 kg
5 db lateral raises (very short rest)
18 @ 10 kg
8 @ 10 kg
10 @ 7,5 kg
The gym makes me sad. One week to go and not completely sure where to go although I have narrowed it down.
There is one very small gym that belongs to a sport club. It’s equipped for like athletic performance training and I think the guys who designed it had it pretty well though out. It’s very small though and that worries me a bit. The bars are rather shitty (barely any knurling anymore and super duper whippy - deadlift bar not needed, haha). The biggest issue is however that chalk is not allowed… that is frustrating to deal with. And yet it seems like my most likely option because a few friends will also go there and I can at least train decently there plus they have some neat little add-ons. Better than a commercial gym and less far and half the price than the crossfit gym. Also we will likely get some time slots for weightlifting in their extra classes room and they might buy some equipment for us. So we will open a weightlifting club under their banner. Sadly we won’t just have open access. But it’s a foot in the door.
That said, I don’t know yet how the next strongman season will look like because I won’t be able to do much training with my stuff.
13.12.
I am sore and tired.
1 clean + power clean + jerk
2 x (2 + 1 + 1) @ 90 kg
Power clean + clean + jerk
2 x (1 + 2 + 1) @ 90 kg
2 paused deadlift
1 @ 183 kg (normal pause)
5 x 4 @ 148 ükg (Lift 2“, pause 2 sec., go down and pull a normal rep – on all 4!) - ouch.
3 high bar squat (beltless)
4 x 5 @ 100 kg
1 x 1 @ 140 kg. Just because.
Better than last week. This is the first time doing back squats since February, lol.
4a sit ups
3 x 12 @ 10 kg
5 gorilla hangs
3 x 12 sec per arm
14.12.
Cycling ergometer
60 min. @ 135 watts, > 60 rpm, 22 km
16.12.
1 snatch complex: Snatch into hang snatch
2 x 1 @ 40 kg
1 x 1 @ 50 kg
1 x 1 @ 60 kg
1 x 1 @ 70 kg
1 x 1 @ 76 kg
1 x 1 @ 80 kg
1 x 1 @ 84 kg
1 x 1 @ 80 kg
1 kg under opener is pretty okay for this, I reckon. I mean in reality I have no idea 
2 btn split jerks
10 x 1 @ 120 kg EMOM
3 deadlift
4 x 4 @ 177 kg - miscounted the plates! 
3 x 4 @ 187 kg
5 x 4 at the second weight was the plan. So I tried to make up for it in a way, when I finally noticed. It was q bit too fatiguing at this point probably.
4 rdl (paused, beltless)
2 x 8 @ 120 kg
5 strict press (beltless today)
5 x 6 @ 60 kg
5b band assisted pull ups
3 x 6
Caught a stomach virus. Spewed my insides out all night on both ends (you’re welcome). Also some higher temperature and body aches and pains.
Developed a fever that’s still going strong. Training is out of the window for this week, even if the diarrhea stops. Feeling rather fucked
Sorry to hear that dude, that’s rough!
Ah well, it sucks but ain’t the end of the world. I had a very full week of pretty exciting and positive things lined up. To miss those is probably worse. Although being sick of course sucks as well.
I hope you feel better soon!
True that mate. It never stops
22.12.
Cycling ergometer
30 minutes @ 110 watts, > 60 rpm, 11,2 km.
Just getting the body moving again slowly. Looking forward to go back to training tomorrow.
23.12.
1 power clean
5 x 1 @ 100 kg
Oups, supposed to do snatch complexes on this day!
Also with these bars it was impossible to do these without chalk. So had to use straps, which messes up the technique completely…
2 btn split jerk
10 x 1 @ 120 kg - EMOM
3 deadlift
2 x 3 @ 200 kg (volume deload - came in handy)
4a strict press (beltless)
5 x 6 @ 62,5 kg
4b rdl (paused, beltless)
3 x 8 @ 120 kg
5 ez bar curl
4 x 8-10 @ 30 kg
Really glad to be back. I felt the aftermath of the sickness and stress (put in many hours into the finishing touches on my thesis these past days). I sweated like a water fall . Might be a little reckless to do the whole session but then again I was out for only one week and I am not here to fuck spiders. I didn’t really increase weights though. Knees feel weak after this.
24.12.
Merry christmas/ happy holidays my friends!
Back to the roots for the holidays - training session in the good old cheese factory.
1 hang power snatch
1 x 3 @ 40 kg
1 x 3 @ 50 kg
2 x 3 @ 60 kg
2 x 3 @ 65 kg
2 push press
4 x 8 @ 90 kg
3 front squats (didn’t have bands)
4 x 5 @ 95 kg
4a leg extension
4 x 10-12
4b lat pull down
4 x 10-12
5 sit ups
3 x 12-15 @ 10 kg
Snatches hit differently if the barbell sleeves don’t spin.
A trick I’ve figured out, maybe it will help - put the collars on loose or not at all. Then the plates themselves can spin.
Well I only train there once a year for christmas currently, so it’s fine but you are definitely right about the collars.