24/6
2 btn pullups every 30 mins. did around 20ish today?
warmed up for front squat but was too tired lmao
one arm db press
10x10kg
10x12.5kg
10x15kg
10x17.5kg
10x20kg
10x22.5kg
1 Like
25/6 at tpy safra
front squat
3x10xbar
6x60kg
6x90kg
2x6x110kg
6x120kg (last rep rolled off at the top lmao)
wah sibei tired
biceps stretching
upright row clean grip
7x40kg
2x7x45kg
7x50kg
back extension
12,12,15,15
1 Like
26/6 at swf
Jerk from block
2x3x50kg
3x80kg
2x100kg
4x2x105kg
Abit mentally distracted but got them.
Just push the weight up.
Why am I like dis lmao
27/6 at Safra Tpy
Clean pull
5x50kg
3x80kg
3x100kg
5x3x110kg
Btn pull-ups
3x5
Last rep of 4 set failed
Some hopping
Agility ladder , double butt kicks
1 Like
28/6
Squats
2x10xbar
6x60kg
6x100kg
6x130kg
3x6x142.5
Last rep last set paused
Press
6x40kg
6x50kg
2x3x60kg
4x60kg
Knee rehab
Chill day. Had a few long islands and beers the night before
29/6
swimming
1 Like
30/6 at safra tpy
was doing 2 btn pullups every 30 mins
power snatch
2x3x50kg
2x70kg
1x70kg
1x75kg
2x1x80kg
1x82.5kg
high pull
3x85kg
3x3x90kg
3x95kg
the pull was still at my chest area but abit lower than last week. most likely due to the pullups earlier today. lets see how my hips feel tmr.
deadlift
6x80kg
6x110kg
2x6x120kg
bicep curls
1 Like
1/7 at safra tpy
front squat
3x10xbar
6x60kg
6x90kg
6x110kg
2x6x120kg
yay. had to overcome a mental barrier to 120kg but got it up quite easily. just push it back when standing up.
hamstring curl
10x18kg
12x27kg
12x36kg
12x40kg
lying leg curls
3x10
some hopping
1 Like
2/7 at safra tpy
jerk rackholds
4x60kg
4x90kg
3x110kg
2x3x130kg
wah very slow to close the feet, but did it firmly
20mins of assault bike
1 Like
4/7 at swf
Jerk from blocks
3x50kg
3x80kg
2x100kg
2x2x105kg
2x2x109kg
First set of 105 and 109 were excellent.
Wanted to do clean pull but life got in the way lmao. Went home
6/7 at Safra
Clean pull
4x60kg
4x80kg
3x100kg
3x110kg
3x3x115kg
Chest supported rows
8x20kg
8x40kg
2x7x60kg
3.5 mins rest for 60kg
Rear delt flies
12x20kg
2x12x31kg
1 Like
i may have to do clean pulls more frequently 
7/7 at safra tpy
squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x145kg (last set all paused)
5 mins rest per set
hang high pull
6x40kg
6x50kg
3x6x60kg
last reps of working sets was hard.
20 mins of assault bike
1 Like
8/7 at safra tpy
10kg bag swings
11 rounds
30 secs work 30 sec rest
had to rest round 4 and 5. wah shag ah
assault bike
18 mins
1 Like
10/7 at tpy Safra
Snatch
2x3x50kg
2x70kg
2x80kg
2x85kg
2x90kg (needed to use chalk)
Planning for a gentle max out in two weeks time. Wah fucking irritating to not dump bar
Muscle clean grip high pull
3x6x55kg
Hamstring curl
12x36kg
2x12x40kg
Biceps stretching
1 Like
11/7 at swf
Jerk from block
2x3x60kg
4x80kg
4x4x90kg
It was ok. Some were too in front but caught most where it was comfortable. Will try to up some part of it, volume/weight. Idk yet
Clean high pull
4x50kg
4x70kg
3x4x93kg
Wah damn tired by then. Could have pushed for 5 sets but fuck I damn tired.
Biceps stretching
Traps stretching
12/7
swimming
1 Like