Sat 28th

Snatch - went for a max of the day and built up to 62.5kg
I hada bit left in the tank, just need to work on speed under the bar

Clean and Jerk - got to 90 and failed on the clean, lost concentration. Did it again, got the clean comfortably and the jerk was so an so 90kg

Front Squat x 2 - 120kg, easy unbelted

Fri 27th

Overhead Squat 86% x 2 x 3 - 60kg

Push Press 85% x 4 x 3 65kg

Back Squat 85% x 4 x 3 102.5kg

Bent Row 85% x 4 x 3 65kg

Wed 25th

Mid Hang Snatch 90% x 2 x 3 - 50kg

Power Clean 65% x 2 x 3 - 65kg 

Single Leg DL 2 x 6/6 12.5kg (one hand)

3 rounds of;
10 Inverted Ring Rows
10 Ring Push Ups

*bit of a mess session, back was tired, 1 arm deadlifts were a bit messy!

My 6monthly run!

Decided I would spend a bit of time with Steph this morning and go for a run. Took 24mins and was approx 4.51k not a stellar time but we were gaming it a little. Lungs are still burnt.

Workout - Mon 23rd

Back on Matt's prog - week 3 day 1 (lower intensity week)
* I am still not push jerking after fucking up my right foot from whatever it was that I did previously

Push Press 90% of last week 4,4,4 65kg

Squat 90% of last week 4,4,4,4 110kg
(didnt do a 5th set as my back got a bit tight)

Barbell Row 90% of last week 4,4,4 62.5kg


Everything felt fine, bar the squats (need to address that but wink too!) Push Press and Rows were fine.

I did this at some stage last week...

23rd Apr - month review!

Serious lack of updates goign on. I hurt my back (again) around hte last time of the update - deadlifting 100kg's!! I didnt do to much but when I went to Sweden for the OPT cert, I trained most days and got a taste for it again (no stress from work either!)

Some highlights were;

Another 130kg front squat

Anze helping me with my Oly lifting

A 48kg chin up

And a 60kg snatch

Since I got home I've been back on Matts Strength Cycle and thats been going well (2 weeks in)

Squatted 140kg x 3

Push Pressing 72.5kg x 5 (improved my 'dip drive')

Power Cleaning is improving 85kg x 3 from the hang for 3 sets

W1D1

Mon 19th

* Back from my hols with Stephanie. Great to relax - sleep wasnt ideal but didnt do much in the way of training, feel rested!

W1D1 - starting Matt Wichlinskis new prog

(Didn't split jerk as my foot is still healing up, will go light on his from next week)

Push Press 5RM; 90% x 5 x 2 -> 75kg / 67.5kg

Squat 5RM; 90% x 5 x 4 -> 110kg / 100kg - this felt heavy today!! Hips were tight and didnt really get a groove going

Barbell Row 5RM; 90% x 5 x 2 -> 70kg / 62.5kg *felt a crackling in my right elbow (lateral) as I pulled up, isnt right today (tuesday)


*Evening*

Went sprinting with Stephanie -> 10 rounds 10m build up into 50m sprint, walk back to start for recovery

Mon 5th

Looking forward to getting back onto Matt's program when I get back from my hols but enjoying the relaxed sessions at the mo.

Box Squat 8 x 2 110/110/115/115/120/120/120/120kg

Incline Bench 4 x 5 75/77.5/77.5/77.5kg

Chins 4 x 5 20/25/30kg

Double KB Swings 4 x 10 20kgs

Leg Raises 3 x 12


3 x 5 130kg from last week

squatting

Sat 3rd

Push Press 3 x 5 72.5kg

Hang Power Clean 3 x 3 70/75/80kg

RDL 4 x 6 80/90/100/100kg

Bicep Curls 15 x 15kg / 8 x 20kg / 6 x 20kg

Fri 2nd

A. Squat 3 x 5 130kg (pretty sure this is a pr for reps!)

B1. DB Incline Press 3 x 10 25kg
B2. Chinese Ro 3 x 10/10 30kg/32.5kg

C. Hanging Leg Raise 2 x 10