Hot day at the gym today and whitout much sleep, damned weekends.
Snatches.
40kg 3x3
50kg 2x2
55kg x1
60kg x2 - to close to power snatches and feelt bad today
(I wont even bother writing down Fredriks weights for this since he chickend out)
power clean and jerl
40kg x2x3
60kg x2
70kg x1
80kg x1
85kg x1
90kg x1 - stoped doing jerks here, I dont know but recently I cant lockout any weights anymore, strange…
95kg x0 - bad setup, didnt even try
95kg x1 - powerclean catched real high, super easy
100kg x0 - I got greedy, still need to work more on 95 kg cleans and progressly catch lower as I add more weight to my front squat
frontsquat
warmup sets…
92.5kg / 67.5kg 5x5
and I think he played around with some military presses aswell.
45kg xXx5
Also, if someone knows what’s wrong if evry time you jerk a weight it becomes a double bounce at the lockout, why does that happen? That’s fredriks number one problem with jerks
snatches :
40kg x3x3
50kg x2x2
60kg x2x1
60kg x5x0 - Lol what the fuck…
60kg x1 - yeah.
70kg x1 - yes. pr, power snatch…
72.5kg x0 - got under it, should’ve sinked alitle more, I’ll get this next time…
Fredrik had a great day aswell. he hit 60kg x1 again after a few bad days at snatches, he missed 62.5kg tho, he’ll get it soon…
cleans
40kg xX
70kg x1 - hang powerclean, x1 - hangclean
80kg x1 - hang powerclean, it flew up, - 1 hangclean
Frontsquats
95kg / 70kg 5x5 - both hit Prs again, I think we can pr for 8 workouts more, witch should give us… 20kg more in 2.5 week, that would be awesome.
tomorrow we’ll train with coach Anders and hopefully hit prs in cleans and snatches, if we didnt get to tierd from this workout that is…
We did some snatches to practise form, Fredrik stopped at some sets at 55kgx2 and I went for 60kg x2s and 65kgx1.
clean and jerks, got up to 90kg, missed the second jerk, I have alot to improve on my jerk…
We where suposed to go to the bath house today but it seems like his internet is dead or he’s just sleeping still lol. Tomorrow will be snatches and frontsquats
Feelt bad today so we skiped doing snatches and frontsquats.
Benchperss
40kg x7
60kg x3
80kg x2
80kg x8
80kg x6 - I love high reps
80kg x4 - …
fredrik got 72.5kg today which is a PR for him, he can probably get 80kg soon.
Deadlift
50kg x10
80kg x5
100kg x3
110kg x20 - done in singels style, kind of how you do 20set breathing squats lol, I am not proud of this set, but I got it atleast…
fredrik didnt want to get exhausted so he did what I did but did like 5-6 reps on 110, he can do more but he didnt want to train hard today.
I hope to feel better on saturday so I can get some new frontsquat prs and maybe a snatch pr.
Should have a deload week soon aswell.
Next time I bench I want to get 8-8-6 . then I’ll progress to 82.5, but that will probably be in some weeks lol
internet was down for awhile, cant remember the workouts but a few new PR:s.
deadlift: 115kg x20, will probably get 120kgx20 next time.
hang clean: 95kg, lol I think I can hang clean more then my full clean
bench press: 82.5kg x8, will get 10reps in a week or two.
short term goals:
deadlift 170-190kg
clean and jerk 110kg
bench press 90kgx10
The bench was stuck at 82.5kg x8, I think I am going down to 80 and try to get 3 sets of 10, will probably get something like 10,7,5 but I am not going to be able to keep getting prs otherwise.
Clean and Push press, got 85kg, whitout benching and fewer sets I think I can get 90.
The deadlifts was done single style today, about 5-6 seconds rest on each rep, some reps where higher rest, so I am not happy with this set, but I’ll keep going, 125kg x20 is gonna be tough, I’ll probably rest from deadlifts a week and see what happens
todays was this :
deadlift :
50kg x5
80kg x3
110kg x2
130kg x1
140kg x1
150kg x1 - thogut it would be hard but was realy easy
160kg x1 - old pr since I hurt myself, raw
170kg x1 - oh god, easy. 10kg pr
180kg x - didnt dare to as I havent done any heavier work then 120kg.
benchpress up to 95kg, was easy I think I can get 100kg+ again.
I’ll keep useing 20rep deadlifts untill I hit about 130 and then go 5x3 or something, I should be able to hit 200kg around christmas if I do somedeadlifting.
also we finaly got a program from our coach so we will start doing it from this week on