08-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: 1x5 57.5 kg new pr
Front Squat: 1x5 80 kg new pr
Clean + push press: 1x1 70 kg, 75 kg, 3x1 77.5 kg new pr
power clean: 7x1 77.5 kg
DL+high pull: 10x1 77.5 kg
Back Squat: 1x5 20 kg, 50 kg, 70 kg, 1x2 90 kg, 100 kg, 110 kg, 115 kg
Back squat: 2x5 107.5 kg new pr
neutral grip BW pull ups 10+6 reps, pronated grip 6 reps
Hack squat: 1x25 30 kg new pr
machine curls: 1x8 30 kg, 25 kg, 20 kg, 15 kg
1 Like
10-Oct-2017
lunch training at work
15 min mobility drills
7 min goblet squat, split squats
5 min static core holds
10 min push up variations
4x(6 thrusters + 12 back and forward lunges)
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1 Like
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1 Like
12-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 new pr
Front Squat: 1x6 80 kg new pr
Clean + push press: 1x1 70 kg, 75 kg, 4x1 77.5 kg
power clean: 6x1 77.5 kg
DL+high pull: 10x1 77.5 kg
DL: 1x2 100 kg, 120 kg, 135 kg, 6x3 150 kg
skipped pull ups, hack squat and stuff after, got home and crashed
training too late and also been feeling funky in my tummy for a couple of days
1 Like
13-Oct-2017
lunch training at work
15 min mobility drills
7 min goblet squat, split squats
5 min turkish get ups
10 min push up variations
4x(6 thrusters + panther walk)
had a sandwich before the training, could just eat 2/3 om my lunch after
feeling full and dizzy, is this how it feels to get old? omg
1 Like
15-Oct-2017’
T-barRow: 1x20 0 kg 15 kg 30 kg, 5x9 50 kg, MobDr, heavy bag
Clean 1x8 57.5 kg, Push Press 1x8 57.5 kg
Clean 1x5+3 57.5 kg, Push Press 1x6 57.5 kg
Clean 3x6 57.5 kg, Push Press 3x6 57.5 kg
T-bar row went well.
power clean and push press not so. i think i was a bit intimidated by the weight and the number of reps i had decided to do and i screw up my breathing. second set i decided i didn’t want to struggle that hard since i had tummy issues last days and i changed my required rep from 8 to 6. my breathing got better and on the last set i felt i was ready to do an 8 again, but i didn’t, i thought my body had sent me a signal and i should listen to that.
1 Like
17-Oct-2017
lunch training at work
15 min mobility drills
7 min goblet squat, split squats
5 min core holds
10 min push up variations
4x(7 thrusters + 6 burpees with side kicks)
burpee with sidekicks in bottom position, i got this drill from the athlean-x guy from a youtube clip i couldnt find again. but it was a bad boy.
1 Like
18-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: 1x7 57.5 kg new pr
Front Squat: 1x7 80 kg new pr
Clean + push press: 1x1 70 kg, 75 kg, 4x1 77.5 kg
power clean: 6x1 77.5 kg
DL+high pull: 10x1 77.5 kg
DL: 1x2 100 kg, 120 kg, 150 kg, 160 kg, 170 kg
DL: 1x2 180 kg new pr
upped my DL from 1x1 @180kg to 1x2 @180 kg took me 3 months and 1 day. Idk about you guys but for me this is a very good result.
3 Likes
22-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 new pr
Front Squat: 1x8 80 kg new pr
Clean + push press: 1x1 70 kg, 75 kg
should have done power cleans and DL+high pulls here but i forgot
Back Squat: 1x5 20 kg, 50kg, 70 kg, 1x2 85 kg, 100 kg, 110 kg, 115 kg
Back squat: 2x10 90 kg new pr
neutral grip BW pull ups 11+6 reps new pr, pronated grip 5+6 reps
Hack squat: 1x26 30 kg new pr
dumb bells curl+press, 1x2x12 14 kg, 1x2x10 12 kg
sweet new set of pr’s today
1 Like
24-Oct-2017
Rest from dead lift day
all hack squat include BW + machine
hack squat: 3x5 0 kg
hack squat: 1x2 40 kg, 80 kg,100 kg, 120 kg, 125 kg, 130 kg new pr
hack squat: 2x10 80 kg new pr
hack squat: 1x27 30 kg
neutral grip BW pull ups 6+8+6+6 reps , elbows a little cranky
dumb bell snatch + slow lowering 18 kg 1x5 per side
dumb bell snatch slow lowering 32 kg 1x2 right side side 1x1 left side
dumb bell 32 kg above was a mistake, i read 22 kg when i took the weight
dumb bell snatch slow lowering 22 kg 1x5 per side
dumb bells curl+press, 3x2x12 14 kg
lats pull down: 8+12+8+8 level 13
25 push ups
10 diamond push ups
front foot elevated split squats 24kg 1x12 per side
rear foot elevated split squats 24kg 1x10 per side
1 Like
26-Oct-2017
T-barRow: 1x20 0 kg 15 kg 30 kg, 5x10 50 kg, MobDr, heavy bag
power clean + push press 5x5 57.5 kg and thick bar
Dumb bell DL 6x6 2x44 kg
1 Like