28-Oct-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x6 57.5 kg
Front Squat: 1x9 80 kg new pr
Clean + push press: 1x1 70 kg, 75 kg, 1x4 67.5 kg, 1x1 77.5 kg
power clean: 9x1 77.5 kg
DL+high pull: 10x1 77.5 kg
Back Squat: 2x2 20 kg, 60 kg, 1x2 80 kg, 100 kg, 110 kg, 115 kg
Back squat: 2x5 107.5 kg, perceived level of effort 10, not ready to up this one
neutral grip BW pull ups 11+6+6 reps, elbows a little cranky
26 push ups
10 diamond push ups
10 pseudo planche push ups
i was really tired when i came home, perceived level of effort 10 on squats not good for me
30-Oct-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x8 57.5 kg
Front Squat: 1x9 80 kg
Clean + push press: 1x1 70 kg, 75 kg
power clean: 10x1 80 kg
DL+high pull: 10x1 80 kg
DL: 1x2 100 kg, 120 kg, 140 kg
DL: 6x2 155 kg
No new prs today. was stiff in my lower back today. its the heavy squatting from 28 Oct i guess. that activity doesnāt seem to make me stronger. what am i doing wrong?
01-Nov-2017
T-barRow: 1x20 0 kg 15 kg 30 kg, 5x10 50 kg, MobDr, heavy bag
power clean + push press 5x5 60 kg new pr
Dumb bell DL 5x6 2x46 kg new pr
Looks like itās working mate, if youāve recently hit 180kg, you will bust through 200 in no time. Keep at it!
03-Nov-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch, this was really hard today
OH Squat: 1x5 57.5 kg, shoulders fatigued
Front Squat: 1x9 80 kg, been stuck on this for 3 sessions
Back squat: 1x5 30 kg
called it a day, felt shitty, hips feel jammed and a lot of fatigue in my shoulders from 01 Nov
Both the 01 Nov and 30 Oct sessions have been too tough, hope iāll be alright by 05 Nov
05-Nov-2017
the room where i usually train was occupied, had to train in a squat rack, a smith machine
and the wobbly floor, this added some extra difficulty and i had an accident where during
a snatch the bar hit the rack and bounced back into my forehead and knocked me bloody on
my eyebrows, i saw stars for a while but managed to get back and perform a decent training anyway
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch accident set
45 kg 1x3 snatch, moved away from rack and out on the wobbly floor, the floor is covered with thick carpets, its like standing on a bosu so a little more difficult than usually
47.5 kg 1x3 snatch on wobbly floor
OH Squat: 1x8 57.5 kg on wobbly floor
Front Squat in smith machine: 1x10 80 kg new pr-, smith is not a full pr on fronts,
but the squat rack scared me after the accident
Back squat: 1x2 80 kg, 90 kg, 6x2 100 kg
Back squat: 1x20 80 kg new pr
hack squat: 1x28 30 kg new pr
neutral grip BW pull ups 11, pronated grip 6+6 reps
elbows feel better again
28 push ups new pr (i have resetted my pr on this one, cant beat what i did 20 years ago)
power clean: 3x1 80 kg, 7x1 75 kg
DL + high pull: 10x1 75 kg
power clean and high pulls late in the session, probably the reason i was a lil weak in those
07-Nov-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x8 57.5 kg
power clean + push press: 5x1 70 kg
Front Squat: 1x10 80 kg new pr (real pr this time, not in smith machine and a power clean to start)
power clean: 10x1 80 kg
DL+high pull: 10x1 80 kg
DL: 1x2 100 kg, 120 kg
DL: 2x10 142.5 kg new pr
push ups: 29 new pr
neutral grip BW pull ups 11
09-Nov-2017
T-barRow: 1x20 0 kg 15 kg 30 kg, 1x12 50 kg, MobDr, heavy bag
power clean + push press 1x5 40 kg, 50 kg, 3x5 60 kg
Dumb bell DL 3x6 2x50 kg new pr
Session much less volume than same type session from 01 Nov which made me crash
today i feel good after the training
c = '11-Nov-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch, failed at my first snatch attempt - poor focus
47.5 kg 1x3 snatch
OH Squat: 1x9 57.5 kg new pr
Power clean + push press: 5x1 70 kg
Front Squat: 1x5 82.5 kg new pr
power clean: 5x1 82.5 kg
DL + high pull: 5x1 82.5 kg
Back squat: 1x3 20 kg, 60 kg, 80 kg
Back squat: 10x3 92.5 kg new pr
neutral grip BW pull ups 12+6+6 reps new pr (12)
elbows felt much better
30 push ups new pr
12 diamond push ups new pr
12 pseudo planche push ups new pr
7 new prs today, not bad
Nice prs lately! Keep up the good work.
13-Nov-2017
had to train in the squat rack today, hence, replaced snatch with power clean+push press
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 power clean+push press
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 power clean+push press
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 power clean+push press
50 kg 1x3 power clean+push press
60 kg 1x3 power clean+push press,
60 kg 1x3 OH squat new pr (kind of shitty pr but anyway)
Power clean + push press: 6x1 70 kg
Front Squat: 1x6 82.5 kg new pr
power clean: 6x1 82.5 kg
DL + high pull: 6x1 82.5 kg
DL: 1x2 100 kg, 120 kg, 140 kg
DL: 6x3 145 kg, 4x3 150 kg (miscalculated the plates in the beginning, shouldāve been 7x3 150 kg, iām not counting this one as a new pr)
incline bench press 3x3 70 kg (just to pass the time between DL sets)
lats pull down: 8x8 level 13 pause count to 15
5x1 dragon flag
15-Nov-2017
MobDr, heavy bag
Dumb bell DL 6x6 2x50 kg new pr
power clean + push press 1x5 40 kg, 50 kg, 3x5 60 kg
T-barRow: 1x8 20 kg, 30 kg, 40 kg
T-barRow: 1x14 50 kg new pr
the Dumb bell DL is an awesome exercise!
17-Nov-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch, failed at my first snatch attempt - poor focus
47.5 kg 1x3 snatch
OH Squat: 1x4 60 kg new pr
Power clean + push press: 7x1 70 kg
Front Squat: 1x6 82.5 kg (was aiming for pr 1x7 but the dude i asked to do the counting for me did a silent count and i lost count so i ended up with a 6)
power clean: 7x1 82.5 kg
DL + high pull: 7x1 82.5 kg
Back squat: 1x2 20 kg, 60 kg, 80 kg, 100 kg
Back squat: 2x10 92.5 kg new pr
Hack squat: 1x30 30 kg new pr
neutral grip BW pull ups 6+9+5+5 reps
31 push ups new pr
13 diamond push ups new pr
13 pseudo planche push ups new pr
Happy cake day!
celebration of cake day
19-Nov-2017
20 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg new pr
my first attempt to power snatch the weight to prepare for the OH squat failed, overall feeling sluggish today
Power clean + push press: 3x1 70 kg, reduced the number of singles here due to sluggishness
Front Squat: 1x7 82.5 kg new pr, no problem with the front squat
Power clean: 8x1 82.5 kg
DL + high pull: 8x1 82.5 kg
my first attempt at the second power clean single at 82.5 kg failed, i first thought i should reduce my ambition for today but then i decided to push through with my plan and at single no 5 i felt that i was back on track and also the DL+high pull went as expected
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg, 180 kg
had planned to do a DL back off set and some arm work but i skipped the rest, a double at 180 kg is tangent pr so im still pleased with the session
Dude, youāre definitely going to be pulling 200kg way within the time period you set! Keep it up.
21-Nov-2017
MobDr, heavy bag
Barbell static OH hold 55 kg 90 s, new pr
Dumb bell DL 6x6 2x50 kg, working on mind muscle connection and form
power clean + push press 1x5 40 kg, 50 kg, 3x5 60 kg, working on mind muscle connection and form
T-barRow: 1x8 20 kg, 30 kg, 40 kg
T-barRow: 1x15 50 kg new pr
BW pull ups singles 9x1
BW pull ups 6+5+4
23-Nov-2017
20 kg 1x20 good mornings
30 kg 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x5 60 kg
Power clean + push press: 2x1 70 kg
Front Squat: 1x8 82.5 kg new pr
power clean: 5x1 82.5 kg
DL + high pull: 5x1 82.5 kg
Back squat: 1x2 20 kg, 60 kg, 80 kg, 90 kg, 100 kg
Back squat: 1x20 82.5 kg new pr
neutral grip BW pull ups 11+6+6 reps
25 push ups
4+3 diamond push ups
1x12 2x18 kg dumb bells DL+clean+press
25-Nov-2017
20 kg 1x20 good mornings
30 kg 1x10 zercher squat, 1x6 strict press, 1x5 front squat, 1x3 power snatch, 1x3 OH squat, 1x3 snatch
40 kg 1x3 power snatch, 1x3 OH squat, 1x3 snatch
45 kg 1x3 snatch
47.5 kg 1x3 snatch
OH Squat: 1x4 60 kg, regression, but i forgot to put on magnesium
Power clean + push press: 2x1 70 kg
Front Squat: 1x9 82.5 kg new pr
power clean: 2x1 82.5 kg
power clean: 1x1 85 kg new pr
DL + high pull: 2x1 82.5 kg
DL + high pull: 2x1 85 kg new pr
DL: 1x2 100 kg, 120 kg, 140 kg, 150 kg, 160 kg, 170 kg
DL: 1x6 160 kg new pr
Hack squat: 1x20 35 kg new pr
neutral grip BW pull ups 11+9+6 reps
knee raises 1x20
hanging leg raises 3x1
dragon flag 6x1, wasnt able to go very deep+lift today
planche count to 10, but supporting body on elbows
L-sit count to 20 + count to 10
wasnāt able to really push it on the static holds in the end
27-Nov-2017
MobDr, heavy bag
Dumb bell DL 6x6 2x50 kg, working on mind muscle connection and form
power clean + push press 1x5 40 kg, 50 kg, 2x5 60 kg, 1x6 60 kg, working on mind muscle connection and form
T-barRow: 1x8 20 kg, 30 kg, 40 kg
T-barRow: 1x16 50 kg new pr
BW pull ups 6
push ups 1x20, diamond push ups 1x10