17/3
front squats
2x10xbar
6x60kg
6x100kg
6x120kg
2x6x125kg
did a few reps without my hand touching the bar (fully extended or like an abs crunch)
db pullovers
10x15kg
3x15x20kg
twisting exercise with kb lmao
4x40x4kg
wanted to do a lower back exercise but couldnt think anything that interested me. lmao
jerk lockout
4x60kg
4x4x100kg
19/3
power snatch
2x3x50kg
2x60kg
2x70kg
2x75kg
2x77.5kg
2x3x80kg (PR)
quite do-able. the reps felt the best when ?i felt the weight loaded on my upper body. went up quite easily.
zerchers
10x50kg
5x70kg
knee rehab
3x30x32.5kg
plate loaded rows
8x20kg
8x40kg
3x8x61.5kg
rows hold
15kg / 25kg
21/3
Power clean and jerk
2x3x50kg
2x70kg
2x80kg
2x90kg
4x2x95kg
Nice work today. Need to work on the pull but all was good.
100kg next
Cable hip thrust lmao
4x20
Barbell reverse bicep curls
3x15
23/3
25 mins rowing
24/3
snatch pull
6x60kg
4x90kg
4x110kg
5x4x120kg
nothing out of the ordinary. 2nd working set onwards felt easier.
jerk lockout
4x60kg
4x90kg
4x3x110kg
26/3
power clean and jerk
2x3x50kg
2x80kg
2x90kg
1x100kg (failed 2nd rep)
2x100kg (full clean 2nd rep)
2x100kg (full clean 2nd rep, but slightly higher)
biceps didnt hurt during the clean which is great! body didnt feel fresh on the second reps so thats why it was low or missed.
good attempts tho. now to decide if i should be doing singles with the aim to convert these into doubles or just do more doubles and triples. decisions decisions…
28/3
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x140kg (last set, paused rep on 2nd rep onwards)
Jerk lockout hold
60kg
4x4x100kg
Btn pulldowns
10x32kg
10x40kg
10x50kg
2x10x60kg
60kg 5 second hold
30/3
Squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x140kg
Press
6x40kg
6x50kg
6x60kg
Was supposed to workout on 31 March and get a cnj volume workout in but I lazy ahaha
1/4
Power clean and jerk
2x3x50kg
3x70kg
2x90kg
6x1x100kg
1.5 mins reat in between sets. Wasn’t hard but there was a little mental barrier to overcome during the working sets. Felt weird power cleaning it lol. And I did this almost close to 10pm. Surprised that it was doable.
Kettlebell side to side swings
Chinups
3x7
Rows
8x20
8x40
8x60
3x8x65kg
Kb swings and side to side
Squats
3x12xbar
6x60kg
6x100kg
6x130
6x150
6x160 (PR)
7/4
Went swimming
8/4
Squats
3x6x140kg
3 mins rest in-between sets. Rest PR haha. I would have been over the moon to have done this when I was in my twenties and the longest rest sets were 3.5/4 mins long lmao.
9/4 at swf
high pulls
2x3x50kg
2x3x70kg
2x3x80kg
2x3x84kg
3x87kg
forgot to bring my straps lol. but it was ok, felt my hand positioning throughout the movement and pulled it really high.
jerk from blocks
2x3x50kg
3x80kg
3x90kg
3x100kg
4x102kg (failed the first and third rep)
oh well! it was ok.
11/4
front squat
2x10xbar
6x60kg
6x100kg
6x120kg
6x130kg
6x140kg (ok this one i waited about 5 mins cos All For Love was playing) (PR)
waited about 1 song inbetween each set.
one armed db press
3x12x15kg
13/4
High pull
2x3x50kg
3x70kg
3x80kg
2x90kg
4x2x100kg
Tried to stop myself from dropping and just extend my body regardless of the height. About 2 mins rest per set. Went down a few times but oh well.
1st pull
2x3x120kg
Wah fucking tired
Prone db frontal raise
3x15x2kg
15/4 at safra tampines
Squats
2x12xbar
6x60kg
6x100kg
3x6x140kg
4 mins rest
Press
10xbar
6x40kg
6x50kg
2x6x60kg
Rear delt fly machine
12x10kg
12x15kg
12x20kg
Agar agar pound to kg conversion
17/4 at swf
Power snatch
3x50
2x70
2x80
2x2x84 full
2x2x82
2x84
0x84 lmao
this was abit of a clusterfuck lmao. i mistimed my travel time, didnt have dinner before this and started training later than i liked.
the only learning point from this session was that i should hang around 82kg for power snatch for abit more.
18/4 at SOS
tire flipping
2x5x200kg
2x3x300kg
3x1x400kg
1x2x400kg (i think i did this twice, i forgot lol)
2x1x400kg
fun stuff
seal row
10xbar
8x50kg
8x70kg
2x8x80kg
baseball bat
3x25 per side
20/4 at safra tampines
Squats
2x12xbar
6x60kg
6x100kg
3x7x140kg
4 mins rest
Btn pulldown
2x10x61kg
Reverse delt fly
4x12x20kg
Barbell lunge
3x10xbar
12 mins of marching/hopping on the spot
21/4
swimming
22/4
20 mins of walking up and down an overhead bridge lmao. maybe can do half an hour next time
climbed 10 lvls, 2 steps at a time and gassed out lol