16/9
cleans practise
3x4x50kg
4x60kg
4x70kg
wah i could feel my leg muscles trembling during the first few sets of 50kg. but positioning was ok until 70kg, then it got abit too wide for my liking,
biceps are hurting a little after the workout, same thing happened yesterday. will pass on the cleans for till the weekend.
some rotational work
turning db press
plate toss (lmao)
18/9
Snatch
2x3x50
2x70
2x75
2x80
2x82
A trainer needed to use the space so I had to move
0x70kg lmao
3x50
2x70
2x80
2x83
2x3x85 (failed 1st rep 1st set, failed 2nd rep 2 set) but redid them for 3 reps total
Wah good session today. 1st of heavy sessions. Now to replicate that for clean and jerk
Seal row
8x40kg
8x60kg
2x8x80kg
Didn’t hit the bar at the bottom of the bench but just get the movement in
45 degree plate twist
24x5kg
30x5kg
30x5kg
22/9
front squats
12xbar
6x40kg
6x60kg
6x80kg
6x100kg
6x110kg
good mornings
12xbar
12x30kg
12x40kg
quick workout
23/9
test workout/snatch
3x40kg
3x50kg
2x60kg
2x70kg
2x75kg
the snatches were either caught infront or very low. and i could feel my glutes trying too hard to stablise the lifts 
didnt work out as planned. HAIZ. back to the drawing board.
highpulls
4x50kg
4x70kg
4x80kg
3x4x85kg
adductor/abbuction machine
3x12 each
cable pulldown
did 10x65kg, 5 sec pause at the end
landmines
3x24
25/9
Clean and power jerk
2x3x50kg
2x70kg
2x90kg
2x100kg
2x104kg
2x106kg (2nd rep pressout)
Back extensions
15x8kg
10x10kg
Left arm kb swing
4x15+x24kg
27/9
random training day. ankle has been achy since thurs
deadlift
5x60kg
5x90kg
5x120kg
5x1225.kg
5x125kg
3x127.5kg (grip cannot make it after 3rd rep)
good mornings
12xbar
12x30kg
12x40kg
12x50kg
db rows
15x15kg
15x25kg
15x27.5kg
15x30kg
abductor work
db flies
29/9
squats
6x60kg
6x100kg
3x130kg (wow this felt SUPER unbalanced lmao)
6x120kg
6x130kg
6x140kg
3x140kg (gave up after 3rd rep)
oh well. 6x140kg for a lousy session haha. made do with the best i can do today. will get back soon again.
good morning
12x40kg
10x60kg
btn pulldowns
10x32kg
10x45kg
10x55kg
2x10x60kg
back felt stiff, right butt was giving me some issue and left ankle was hurting from thurs till sat haha. but this session was ok given me coming in with all that crap. make chicken salad out of chicken shit haha
1 oct
Snatch
3x50kg
3x60kg
2x70kg
2x75kg
2x80kg
2x85kg
2x88kg
2x91kg (went outside platform for 2nd rep but eh whatever)
High pull
4x70kg
4x80kg
4x85kg
3rd pull
8x30kg
8x38kg
2x8x40kg
stretching lmao
quads and TRL mainly
2/10
Squats
6x60kg
6x100kg
6x130kg
3x6x135kg
Single leg hip thrust
3x15
lower back was aching after the hip thrust, but it felt like a good ache. Will be doing this more to see if it helps the lower back tightness.
3/10
Single leg hip thrust
3x15
knee rehab
closed grip pulldowns
10x45kg
10x60kg
10x75kg
3x8x86kg
5sec pause at last rep.
single leg hip thrust
2x10
was supposed to practise clean technique but was too lazy haha