8/5 at SOS
power clean and jerk
3x50kg
3x70kg
3x2x90kg
snatch grip deadlift
4x90kg
5x100kg
5x110kg
5x120kg
upright row
4x10x30kg
warmed up with butt kicks, finger ladders, bw squats, chest expanders
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12/5 at safra tampines
Front squat
3x10xbar
6x60kg
6x100kg
6x120kg
4x130kg
6x120kg
Didn’t do 6 reps cos the bar kept rolling forward. Could feel alot of pressure at the front of my knee so that’s not optimal at all. And it’s been happening for the past front squat sessions. Not tired at all but the pressure is leaking out from all places when I do the exercise.
Jerk lockout hold
4x60kg
4x100kg
3x4x120kg
Shall dial back on the front squats and do more of the regular programming
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13/5
Squats
2x12xbar
6x60kg
6x100kg
6x140kg
6x145kg
6x150kg (all paused)
Well that was easy.
Deadlifts
6x60kg
2x6x110kg
Neutral pulldowns
2x10x52kg
Ahh my upper body is so tight and stiff
Reverse ezbar curls
8x10kg
8x20kg
7x20kg
Biceps felt fine but my grip was giving way lol
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15/5 at SOS
power clean and jerk
2x3x50kg
3x70kg
2x90kg
2x3x90kg (both 3rd reps were caught quite poorly)
2x90kg
pretty sure thats a volume PR.
seal row
8x50kg
4x8x70kg
controlled reps. 3 mins rest inbetween
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18/5
Test workout at sos
Snatch
2x40kg
2x50kg
2x60kg
2x70kg
2x80kg
1x90kg (failed 2nd and 3 rep)
All power except for 90kg. Everything felt grounded and secure off the ground
Power clean and jerk
2x50kg
2x70kg
2x90kg
Jerk wasn’t hard. Didn’t want to take 100 cos I wanted to go home.
All done at 930pm.
Will Test front Squats another day
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20/5 at SOS
power clean and jerk
2x3x50kg
2x70kg
2x90kg
2x100kg
2x102.5kg
PR.
front squat
6x50kg
6x80kg
6x110kg
couldnt feel the body moving in one unit so i cut it short. but thinking back on the other workouts, the leg strength was always lousy straight after a WL exercise
seal row
8x50kg
4x8x70kg
3 mins rest between working sets. 2 sec hold at last rep last set.
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21/5
test workout at safra tampines
front squat
2x10xbar
6x60kg
6x100kg
6x130kg
im right. and i can front squat full in these shoes.
all those in my competition category better watch out
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23/5 at safra tampines
squat
3x12xbar
6x60kg
6x100kg
6x130kg
2x6x145kg
press
10xbar
6x40kg
6x50kg
6x55kg
6x60kg
btn pulldown
10x40kg
10x47kg
3x10x61kg
stretch biceps
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