| 24-05-2013, 23:21 | #1936 |
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Friday 24th of May
Band Shoulder Stretch x 2mins each side Band Squats 2 x 2mins Hip flexor stretching Foamrolling Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x 3 Snatches Focusing on finishing and remembering to move under the bar 20kg x 2 25kg x 1 27.5kg x 1 30kg x 1 32.5kg x 1 35kg x 1 37.5kg x 1 (5 sets) grand 40kg x 1 42kg x 1  +2kg PB43kg x F Had a lot of assignments due this week..so training was minimal :/ |
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| 26-05-2013, 22:56 | #1937 |
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Sunday 26th of May
Mobility Stuff Band Squat 2 x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x3 Snatches 25kg x 1 30kg x 1 32.5kg x 1 35kg x 1 37.5kg x 1 40kg x 1..nice Calmer pull from the floor..and extending the way I should Clean and Jerk 25kg x 3 30kg x 1 35kg x 1 40kg x 1 42,5kg x 1 45kg x 1 47.5kg x 1 50kg x 1 52.5kg x 1 (cleaned it 3 times but only jerked it once) 55kg x F..my head is mental Split Squats 3 x 10/10 Supersetted wtih Pendlays 25kg x 10 (3 sets) Back Extensions 3 x 10 Side Bends 3 x 10/10 Plank 3 x 60sec |
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| 28-05-2013, 19:04 | #1938 |
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Tuesday 28th of May
Band Squat Stretch 2 x 2mins Adductors 2 x 50 Snatch Skills-15kg Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x 3 Hang Snatch above and below knee 20kg x 1 + 1 20kg x 1 + 1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kg x 1 + 1 32kg x 1 + 1 34kg x 1 + 1 35kg x 1 + 1 36kg x 1 + 1( 5 sets)...chuffed with this  wasnt too long ago when i couldnt even do it for a single!Hang Clean Below Knee 25kg x 2 + 1 30kg x 2 + 1 35kg x 2 + 1 40kg x 1 45kg x 1 47kg x 1( 3sets) 49kg x 1 + F ( failed this at the bottom of a clean :/ couldnt stand up with it Havent been doing enough squats, my fault :/ 49kg x 2 (3 sets) powercleaned Back Squat 15kg x 3 15kg x 3 25kg x 3 35kg x 3 45kg x 3 49kg x 3 (5 sets) These felt good Neutral Grip DB Press 3 x 10 Single Arm DB Rows 3 x 10/10 Hammer Curls 3 x 10 Supersetted with Cable Tricep Pushdown 3 x 10 |
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| 30-05-2013, 21:40 | #1939 |
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Thursday 30th of May
Band Squat Stretch 2 x 2mins Snatch Skills-15kg Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Foamrolling Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Snatches from the hip 3 x 3 Hang Snatches 3 x 3 Snatch from the floor with pause at the knee 20kg x 1 + 1 20kg x 1 + 1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kgx 1 + 1 33kg x 1 + 1 35kg x 1 + 1 36kg x 1 + 1 (5 sets) easy Cleans 25kg x 2 30kg x 2 35kg x 2 40kg x 1 44kg x 2 (5 sets) easy Clean Pulls 60kg x 3 (5 sets) Back Extensions +10kg 3 x 10 Pendlays 28kg 5 x 5 Split Squats 5 x 10/10 Hi Low Cable Chops 3 x 10/10 Hanging Leg Raises 3 x 10 A good day
Last edited by gymfreak; 30-05-2013 at 22:48. |
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| 01-06-2013, 09:21 | #1940 |
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Friday 31st of May
Mobility Stuff Band Squat 2 x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Shoudler Stretch x 2mins Foamrolling hockeyballing Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x3 Snatches 20kg x 2 20kg x 2 23kg x 1 25kg x 1 28kg x 1 30kg x 1 33kg x 1 35kg x 1 38kg x 1 (6 sets)  40kg x F Clean and Jerk 25kg x 3 30kg x 2 35kg x 1 40kg x 1 43kg x 1 45kg x 1 48kg x 1 50kg x 1 52kg x 1 (3sets) 54kg x 1..missed jerk 55kg x 1..missed jerk 57kg x F..was pulling the bar high enough but forgetting to move :/ Back Squats 15kg x 3 15kg x 3 25kg x 3 35kg x 3 45kg x 3 50kg x 3 55kg x 3..left it there, was short on time |
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| 01-06-2013, 19:49 | #1942 | |
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Quote:
I'm a teacher, I do it everyday and the kids never notice
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| 04-06-2013, 22:44 | #1943 |
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Tuesday 4th of June
Band Squat Stretch 2 x 2mins Adductors 2 x 50 Snatch Skills-15kg Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x 3 Hang Snatch above and below knee 20kg x 1 + 1 20kg x 1 + 1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kg x 1 + 1 33kg x 1 + 1 35kg x 1 + 1 37kg x 1 + 1( 2 sets)...then I started to miss the second rep on the sets after so left it there... Hang Clean Below Knee 25kg x 2 + 1 30kg x 2 + 1 35kg x 2 + 1 40kg x 2 + 1 (3sets) Front Squats 20kg x 3 20kg x 3 30kg x 3 40kg x 3 (3sets) Had to leave it there cos I had Pt course to go to  Wont get much training done at all this week as have PT exams Wed, Thurs and Fri...but then Im finished..and will have all the time in the world to train...whoooooop whoooop!!! |
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| 05-06-2013, 16:19 | #1944 |
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Wednesday 5th of June
Band Squat Stretch 2 x 2mins Snatch Skills-15kg Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x 3 Hang Snatch 20kg x 1 20kg x 1 23kg x 1 25kg x 1 28kg x 1 30kg x 1 33kg x 1 35kg x 1 (2sets) Jerks from the rack 25kg x 3 30kg x 3 33kg x 3 35kg x 3 38kg x 3 40kg x 3 43kg x 3 (3 sets) Pendlay Rows 28kg x 5 (5 sets) Supersetted with Split Squats 5 x 10/10 Hanging Leg Raises 3 x 10 DB Side Bends 3 x 10/10 Hammer Curls 3 x 10 Tricep Pushdown 3 x 10 Deviated from programme today and just had a play
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| 11-06-2013, 21:53 | #1945 |
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Have not trained in...FOREVER!!!
Finally finished all my gym/PT/ Studio instructor exams and then I headed off to Belfast to watch the National Weightlifting. UL came first in 4 categories so yaaaaay Ive picked the right club  Tuesday 11th of June Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Foamrolling Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Snatches from the hip 3 x 3 Hang Snatches 3 x 3 Snatch from the floor with pause at the knee 20kg x 1 + 1 20kg x 1 + 1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kgx 1 + 1 33kg x 1 + 1 35kg x 1 + 1 (3 sets) Cleans 25kg x 2 30kg x 3 ( 3sets) Front Squats 15kg x 3 15kg x 3 25kg x 3 30kg x 3 35kg x 3 40kg x 3 (3sets) Pendlay Rows 25kg 3 x 5 Alternating DB Press 3 x 6/6 Teeny bit of core |
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| 13-06-2013, 21:58 | #1946 |
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Thursday 13th of June
Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Band dislocates YTWs x 10 Band Pull aparts Band Squats 2 x 2mins Adductors 2 x 50 Hip flexor stretching Foamrolling Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Snatches from the hip 3 x 3 Hang Snatches 3 x 3 Snatch from the floor with pause at the knee 20kg x 1 + 1 20kg x 1 + 1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kgx 1 + 1 33kg x 1 + 1 ( 5 sets) making some good contact Cleans 25kg x 2 30kg x 2 35kg x 2 40kg x 2 44kg x 2 ( 3sets) grand Back Squats 15kg x 3 15kg x 3 25kg x 3 35kg x 3 45kg x 3 (5 sets) Clean Pulls 60kg 5 x 3...good Plank 3 x 60 on/off DB Sidebends 3 x 10/10 Back Extension +5kg 3 x 10 Cable triceps 3 x 10 Scap band work and stretching |
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| 16-06-2013, 20:52 | #1947 |
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Saturday June the 15th
Mobility Stuff Band Squat 2 x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Shoudler Stretch x 2mins Foamrolling hockeyballing Snatch Skills-15kg Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x3 Snatches 20kg x 2 20kg x 1 23kg x 1 25kg x 1 28kg x 1 30kg x 1 33kg x 1 35kg x 1 38kg x 1 (6 sets) happy with these 40kg x 1 42kg x F Clean and Jerk 25kg x 3 30kg x 2 35kg x 1 40kg x 1 43kg x 1 45kg x 1 48kg x 1 (3sets ) 50kg x 1 52kg x 1 (3sets but missed the jerks) Back Squats 15kg x 3 15kg x 3 25kg x 3 35kg x 3 40kg x 3 45kg x 3 50kg x 3 55kg x 3 Pendlay Rows 29kg x 5 (5sets) Bicep Curls 3 x 10 Cable Tricep Ext 3 x 10 DB Side Bends 3 x 10/10 Hanging Leg Raises 3 x 10 |
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| Yesterday, 20:06 | #1948 |
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Monday 17th of June
Band Squat Stretch 2 x 2mins Snatch Skills-15kg Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Hip flexor stretching Overhead Squats 3 x 3 Drop Snatches 3 x 3 Hang Snatches 3 x 3 Hang Snatch above and below the knee 20kg x 1 + 1 20kg x 1 +1 23kg x 1 + 1 25kg x 1 + 1 28kg x 1 + 1 30kg x 1 + 1 33kg x 1 + 1 35kg x 1 + 1 (3sets) Hang clean btk 25kg x 3 30kg x 2 35kg x 2 40kg x 2 (3 sets) Wasn't well so left it there |
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| Yesterday, 20:10 | #1949 |
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Tuesday 18th of June
Shoulder Stretch x 2mins Band Shoulder Stretch x 2mins each side Band Squats 2 x 2mins Adductors 2 x 50 Hip flexor stretching Foamrolling Snatch Skills-15kg Overhead Squats 3 x 3 Snatches 20kg x 1 20kg x 1 23kg x 1 25kg x 1 28kg x 1 30kgx 1 33kg x 1 35kg x 1 38kg x 1 40kg x 1 43kg x F 40kg x 1 Back Squats 15kg x 3 15kg x 3 25kg x 3 35kg x 3 45kg x 3 48kg x 3 (5 sets) Pendlay Rows 3 x 5 Split Squats 3 x 10/10 Standing DB Press 7.5kg DBs 3 x 10 Russian Twists Some stretching |
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