12 June 2019
Squat
185x10
195x8
Exercise Bike: 20 minutes
I’m back mother fuckers. From humble beginnings haha
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good to see you back, hows things ?
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Welcome back Rat, hope you’ve had a great trip to Scotland (learned a bit about whiskey perhaps) and that you’ve been studying hard ready for exam in a couple of days.
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@simo74 hey buddy, things are great. Gearing up for my exam. After that I’m going to get an apartment for my first full-time job. They have an Oly gym where I’m working, so I’m going to ask about that
@mortdk thanks boss, yea I learned a good bit about whiskey and beer. My liver is still recovering. And yep I’ve been studying hard. Ready to smash the exam
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14 June 2019
Elliptical: 20 minutes
17 June 2019
Hey everyone! Hope you guys are well.
Front Squat, Squat, & BTN Press
Hey rat I’m fine.
How did the exam go?
You ready to crush the weights again?
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Hopefully well. I’m not quite sure cause I guessed on some. But results will come in 2 months
Edit: and yessir I’m ready to crush weights haha
18 June 2019
Front Squat: up to 185x3 (failed 4th rep)
BTN Push Press: 135x5
Clean Pull: 185x5
I was trying to find some maxes for my next strength cycle. I’m thinking 5/3/1 but geared towards my weaknesses for my impending weightlifting adventure. I’m so weak after my exam, but I’m gonna get it back
For training maxes, I’m thinking 185 front squat, 155 behind the neck push press, and 225 clean pull
You only missed a few weeks so doubt you’ve actually lost much muscle. I would keep the weights low for the next few workouts and do more sets/reps and icrease the frequency of the lifts. This will allow the body to re-learn the movement patterns and you should progress better.
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Thanks for the advice Simo. I definitely think I’ll do that. How has your lifting been? Kids & family still doing well?
Lifting is going great. I had a holiday just over 4 weeks ago and since being back have been doing a short 4 week medium intensity block just to get the body back into it. Strength is good at the moment and more importantly I am feeling really positive and motivated to train. The wife and kids are good too, eldest daughter just went up another belt in Karate and the middle daughter and my son are both really enjoying their gymnastics. Wife is trying to stay healthy too but its hard for her to find time what with work and kids and running the home. We are working through some options for her to find something she likes to do that fits into the family schedule.
I have decided to join a local gym, its 5 mins from home, open 24/7 and has everything I need in terms of weight and equipment. Its a warehouse gym and has a good vibe too. I start there next week and am really looking forward to training in a different environment. With joining the gym I am also going to add a third weight training day to my week. Its going to be interesting to see how this effects my recovery but also how my strength progresses.
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Sounds like you’re doing really well. Glad to hear that your family is doing well also
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21 June 2019
Warm-Up
Good Morning, Leg Raise, & OHS
Main Lifts
OHS: up to 115x5
Front Squat: up to 165x10 then 135x10,5
BTN Push Press: up to 135x3
Clean: up to 165x3
Clean Pull: up to 205x3
Assistance (30 reps each)
Standing Ab Wheel Negatives
Chest-Supported Row
Dips & Extended ROM Push-Ups
Machine OHP
Shoulder Mobility
23 June 2019
Clean & Jerk (2+1)
95
115
135
155
135
Clean Pull (triples)
185
205
225
Back Squat (fives)
185
225
245
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How did it feel to be back under the bar mate?
Well a bit rough at first. Still doesn’t feel quite right but getting better. I think I will be back up to where I was in about 2 weeks. Regardless, it feels nice to be lifting either way
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25 June 2019
Snatch Balance (doubles)
65
65
65
95
115
Snatch Pull (triples)
115
135
155
185
Front Squat (triples)
135
185
205
225
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26 June 2019
Power Clean + Power Jerk (singles)
135
135
135
145
155
165
175 (got the clean easily, failed the jerk)
OHS (triples)
95
115
135
135
OHP Machine (full reps + mini reps)
50x30+20
90x9+10
140x5+15
160x5+9
180x2+6
90x15,7,8 (rest pause)
Ab Wheel 20
Hanging Leg Raise 20
Weighted Plank total 80 count with 45 lbs
Good Morning
GHR
Glute Bridge
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28 June 2019
Warm-Up
Treadmill, Stair Stepper, Glute Bridge, McGill Curl-Up, GHR, Shoulder Circles
Snatch Balance singles up to 135 (failed 145)
Clean & Jerk singles up to 185 (cleaned 195, failed the jerk)
Front Squat singles up to 245 (failed 275)
Hey y’all. So I just set up my new bank account and got an apartment. I’ll be making the move to my new job in 6 weeks or so. That’s when I’ll be able to train at the Olympic weightlifting gym!
Hope you guys are doing well. Have a good one
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