24/8
squats
5x145kg
4x145kg
was hoping for 3x6x145kg. oh well. didnt fail, just didnt push for another rep
one arm db rows
10x32.5kg
2x10x37.5kg
easy enough.
26/8
first pull
6x4x90kg
lat pulldowns
3x15x36kg
30/8
clean and jerks
worked up to a 2x80kg
4x3x60kg
jesus christ my heart rate was 150+ after each set. lmao
back extensions
3x11x20kg
hanging leg tuck
3x15
feel like pulling out of the evaluation haha
2/9
Weightlifting Evaluation
Snatch
80/85/91
Cnj
95x/102/-
Went well. Spent too much time talking cock and not warming up for cnj hahaha so cnj numbers was quite shitty hahah.
Nice to see the old faces there
No injuries, snatch technique felt fine, could cnj after without shoulder pain. It was a good day
3/9
skipping rope
21 rounds of 33 secs work / 27 secs side to side swings
4/9
1st pull
5x4x80kg
5x4x85kg
wah so tired. maybe should have started at lighter weight
lat pulldowns
3x15x41kg
declining pushup (haha)
3x20
fuck around with plates exercise haha
3x20x5kg
5/9
snatch
3x4x40kg
5x4x45kg
clean and jerk
3x4x40kg
3x4x50kg (last set no jerk haaha so fucking tired haha)
volume day
7/9
1st pull
10x4x90kg
head supported bent over rows
3x15x50kg
back extension
2x12x20kg
10/9
squats
2x15x90kg
some random fuck around exercises haha
sweat out the alcohol and toxins from the body lol.
11/9
first pull
4x90kg
4x4x95kg
easy enough. wish i could have done more but there was not enough time.
rower 15 mins
12/9
skipping rope
21 rounds of 33 secs work / 27 secs side to side swings
squats
3x7x120kg
press
3x15xbar
14/9
first pull
10x4x95kg
hanging leg tuck
4x15
15/9
one arm dumbbell row
3x15x30kg
16/9
power snatch
10x1x75kg
closed grip seal row
3x15x50kg
might have demoralized a young lifter. ahaha. fuckckkkk
18/9
jerks
5x4x70kg
i think they were a little forward, cos my right shoulder is aching a little. oh well, get it right the next round
squats
3x8x120kg
RDL
3x12x60kg
jump rope
21 rounds of 31 secs work / 29 secs side to side swings
20/9
power clean
7x4x70kg
i started with 3x90kg but couldnt pull it in well. my grip kept getting loose so i made the choice (SAD) to cut to 70kg. wow so tiring
pendlay row
3x7x90kg
bicep curls
3x15xbar
23/9
Snatch pull
10x4x100kg
Heavy but it was OK. Missed the fali for some reps but manage to keep it as good as possible
Seal row (narrow grip)
3x15x45kg
Press
2x15x25kg
Baseball strikes
4x15