I sent a video over to your log as well to illustrate. I am sure you will crush it, mate! If not I am happy to pitch in a a laugh of course 
2 Likes
19.09.
1 snatch
4 x 2 @ 72,5 kg
2 power clean
4 x 2 @ 95 kg
3 tempo front squat (3 sec ecc.; pause briefly shy of bottom position!)
3 x 5 @ 107,5
Ouch
4 seated btn press (no back support)
3 x 8 @ 55 kg
It was a hard training week but I’m excited about the quality work I put in overall.
3 Likes
Maybe I am wrong. But since the days of watching the Great Alexeev on ABC’s the Wide World of Sports, I have thought the Olympic lifts are the ultimate lifts.
1 Like
22.09.
1 btn jerk
5 x 1 @ 147,5 kg
2 deadlift
4 x 3 @ 217,5 kg
3 vertical jump rebound
5 x 3
4 paused ring rows
3 x 9
5 L-sit iso hold
3 x 20 sec
- Paul asked me to wear the belt looser for deadlifts. I think this will be a net positive. It allows me to get into and hold a better position. I seem to get a bit less stability from the belt, so there is a little trade off probably. Also it feels much less like I am shitting myself with higher weights, which is a big positive!
- deadlifts were hard but are on the right track again currently.
4 Likes
That shitting feeling is always fun. You never know when the turtle will appear!
1 Like
Nothing like a prairie dog time out.
1 Like
23.09.
1 hang snatch
4 x 2 @ 70 kg
Felt really easy
2 clean + push press
4 x 2 @ 100 kg
Paul said this was the best weightlifting he has seen from me yet.
3 front squat
3 x 4 @ 127,5 kg
What RPSE @simo74
4 leg curl
4 x 8 @ 90 kg
Had to omit lat pull down because I was late for the cinema.
Surprisingly (after the heavy deadlifts) training felt great and weightlifting felt super on point! Just front were extremely grindy.
4 Likes
In the original RPS calculation a second grind equals 1 so this front squat probably is only a 4. But given we all know time is relevant and time slows down when you front squat this probably rates a solid 7. Nice grind mate
1 Like
Thanks for weighing in as the expert here! I absolutely agree about this time dialation phenomenon we encounter when we front squat heavy loads. I think more science is needed to solve this mistery
2 Likes
Why you making toast front squats look so hard 
Solid work as always!
2 Likes
Toast front squats? I don’t get it 
Typo - those*
2 Likes
I’m glad you asked that, English is my first language and even I didn’t get that. LOL
1 Like
Haha yeah I assumed I was too stupid to get it or said something stupid that somehow referred to toast instead of assuming that @alex_uk just made a regular typo, haha.
3 Likes
25.09.
I had a shit day, I was tired and I can’t remember the last time I felt this unmotivated to train. I dragged myself through this and felt super sluggish.
1 btn split jerk
4 @ 132,5 kg
5 @ 132,5 kg
5 @ 120 kg
Misread the plan at first. I was supposed to do a triple @ 132,5 kg. After I failed the first attempt at 5 reps, I realized. But I got angry and thought “If I am going to press 160, I need to be able to do 5 at this weight with no questions asked!”. So I retook it for a technically still shaky but sucessful set of 5.
2 split jerk recoveries
6 x 1 @ 152,5 kg
3 11" block pull
2 x 5 @ 195 kg
4a seated broad jump
6 x 2
4b incline db row
3 x 12 @ 30 kg
5 barbell curls
3 x max. @ 32,5 kg (12,8,7 or so)
zero pain and full supination!
6 Treadmill jogging
5.35 min
700 m
9 km/h
7 spinning bike
30 min.
16 km
The cardio made me feel a little bit better about myself. The running is still focused on conditioning the shins, not increasing endurance.
6 Likes
26.09.
1 snatch
4 x 2 @ 75 kg
Very solid. Ready to ramp up.
2 power clean
4 x 2 @ 97,5 kg
Lots of star fish jumps
3 front squat (3 sec ecc. pause briefly shy of bottom position)
3 x 5 @ 110 kg
Better than last week actually.
4 seated btn press (no back support)
3 x 8 @ 57,5 kg
5 hollow hold
3 x 45 sec.
Notes:
- felt a little better than yesterday but this week has left me very sore and done (not only training wise).
6 Likes
29.09.
1 btn split jerk
Up to
1 @ 140 kg
1 @ 147,5 kg
1 @ 152,5 kg (2,5 kg off PR)
4 x 0 @ 152,5 kg
1 @ 147,5 kg
1 @ 150 kg
0 @ 152,5 kg
Program was 3 x 1 @ 152,5 kg… this was a mess
2 deadlift
3 x 3 @ 222,5 kg
These on the other hand felt very solid!
3 vertical jump rebounds
5 x 3
4 paused ring rows
4 x 9
5 L-sit iso hold
3 x 22 sec
6 Likes
30.09.
1 hang snatch
4 x 2 @ 72,5 kg
These felt absolutely brilliant
2 clean & push press
4 x 2 @ 105 kg
Same here. Well except for the last set where I lost all tension. Also considerable weights for doubles for me.
3 front squat
3 x 3 @ 132,5 kg
4 lat pull down
3 x 12 @ 65 kg
5 hamstring curls
4 x 10 @ 90 kg
I think this was the best weightlifting (technique wise) I have done so far.
Brilliant session.
4 Likes
01.10.
Fasted cardio
35 min bike ergometer @ 130 watts, 13 km.
1 Like
02.10.
1 btn jerk
3 @ 135 kg
2 x 5 @ 122,5 kg
2 jerk recoveries
4 x 1 @ 155 kg
1 @ 165 kg
3 11" block pull
2 x 5 @ 200 kg
4a seated broad jump
6 x 2
4b chest supported db row
3 x 8 @ 32,5 kg
5 barbell curl
3 x 9 @ 37,5 kg
6 treadmill
1 km @ 8 km/h
7 spinning bike
30 min, 17 km
Cardio is progressing nicely. I am a hybrid athlete now, am I not?
3 Likes