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Miss Piggys Battle for the Big Plates

1363739414260

Comments

  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    How's the body holding together? Still at the physio? Still only doing the bits and pieces of what you've been told to do by the physio?

    Ehhhh...I may have cancelled an appointment and forgot to reschedule:o Hip is holding up fine though..trying my best not to do anything retarded and making a stab at limiting training volume.

    My shoulders and neck are a tiny bit messed up at the moment so trying to get those sorted at the moment.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Was supposed to do my Max day on Saturday and then Day 4 on Sunday but after a 2hour drive to limerick we decided maxing the same day mightnt be all too wise...so left it til Sunday.

    Sunday 15th of April-UL
    Adductor stuff
    Foamrolling
    Braced Squats

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches
    20kg x 3
    22.5kg x 2
    25kg x 2
    27.5kg x 2
    30kg x 2
    32.5kg x 2
    35kg x 2
    37kg x a couple of powers
    Was powering the 37s easily but when I tried to full snatch I kept leaving the bar infront.

    Clean and Jerk
    25kg x 3
    30kg x 2
    35kg x 1
    40kg x 1
    42.5kg x 1
    45kg x 1
    47.5kg x 1
    50kg x 1
    52.5kg x 1
    55kg x F..............AAAAAAAAARGH!!! Stupid head
    back off sets
    40kg x 2 (3sets)

    I missed a few jerks at the higher weights...but anything 45 or under felt ridiculously easy to jerk

    Clean pulls
    60kg x 3 (5 sets)

    Latpulldowns
    3 x 10
    Cleans shouldnt have been what they were.Im well able to clean over 55 but I keep pulling the bar high enough and chickening out:(


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 15th of April
    Tonnes and tonnes of foamrolling....and chatting!:D:D:D:D
    Adductor stuff
    Hip Stretches with band
    Foamrolling
    Braced Squats

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    2 Snatch Pulls + Hang snatch
    20kg
    20kg
    23kg
    25kg
    28kg
    30kg (5 sets)grand

    Jerks from the rack
    15kg x 3
    15kg x 3
    25kg x 3
    30kg x 2
    33kg x 2
    35kg x 2
    37kg x 2
    39kg x 2 (5 sets) good! Uber confident with the jerks today after going over them for so long yday.

    Front Squats
    20kg x 3
    20kg x 3
    30kg x 3
    40kg x 3
    50kg x 1
    55kg x 1....rotten rep..hips were starting to decide no
    57kg x yuck..hips just wouldnt move
    40kg x 3 (3 sets)
    45kg x 1
    50kg x 1
    55kg x 1..hips still werent happy!
    Was my own stupid fault for not stretching after maxing yday..and im sure the 2hour drive didnt help either:o

    Circuit

    10 DB Pushpress
    15 Goblet Squats....HATE!
    10 Single arm rows e/s
    15 DB RDLS
    x 3

    Band Facepulls
    3 x 10

    Single Arm Scap Band Work
    3 x 10/10

    Bicep Curls

    3 x 10

    Lying Tricep Extensions
    3 x 10

    Stretches

    Good session minus the squats...but they were down to my own stupidity! Time to get the rehab stuff going again methinks!


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    gymfreak wrote: »
    Im well able to clean over 55 but I keep pulling the bar high enough and chickening out:(
    Did you eeeeeep each time you chickened out?


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Did you eeeeeep each time you chickened out?

    Surprisingly I actually didnt. What I was doing was worse than eeeping tho:o:o

    Pulling the bar really high..then jumping backwards outta the way while pushing the bar forward:o

    How someone didnt kill me outta frustration is beyond me!


  • Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    gymfreak wrote: »
    Surprisingly I actually didnt. What I was doing was worse than eeeping tho:o:o

    Pulling the bar really high..then jumping backwards outta the way while pushing the bar forward:o

    How someone didnt kill me outta frustration is beyond me!
    I've never been able to decide if you are more of a danger to yourself or others.


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 17th of April
    Foamrolling
    Hip stretches
    Band Hip Stuff
    Adductor stuff
    Braced Squats

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches
    20kg x 3
    20kg x 3
    23kg x 3
    25kg x 2
    28kg x 2
    30kg x 2
    32kg x 2
    34kg x 2 (5sets)...ok

    Cleanpull, clean btk, full clean
    25kg (2 sets)
    30kg
    35kg
    40kg
    43kg
    46kg (3 sets)...powered some of the cleans :/

    Front Squats
    15kg x 3
    15kg x 3
    25kg x 3
    35kg x 3
    45kg x 1
    50kg x 3 (3sets)

    Pendlay Rows
    25kg x 5 (3 sets)
    27kg x 5

    Back Extensions
    +10kg
    3 x 10

    Had an awful throbbing headache..so home to bed :(


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 19th of April

    Foamrolled
    Braced Squats 3 x 5
    Adductor stuff
    Shoulder Stretches

    Shoulders were fairly stiff after circuits in college last night :( Far too many pushups ;( So did lots of rolling and stretching before starting.

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches with pause below the knee + full snatch
    20kg x 1 + 1
    20kg x 1 + 1
    23kg x 1 + 1
    25kg x 1 + 1
    27kg x 1 + 1
    30kg x 1 + 1
    32kg x 1 + 1 (5set) good ;)

    Hangclean btk
    25kg x 3
    30kg x 2
    35kg x 2
    38kg x 2
    40kg x 2
    42kg x 2 (5 sets) a little bit hard

    Circuit
    10 Neutral Grip DB Benchpress
    15 Single arm row e/s
    15 Med Ball Slams
    x 4
    Easier than usual

    Easy day


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 21st of April
    Decided to go all Kstarr on my shoulders
    Shoulder stretch with bar behind x 2mins
    Shoulder stretch with band x 2mins per side# Adductor stuff
    Foamrolling
    Braced Squats
    T-Spine Stuff
    Hip flexor stretches

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Was full of fight today so everything went really well :D:D

    Snatches
    20kg x 3
    20kg x 3
    23kg x 2
    25kg x 2
    28kg x 2
    30kg x 2
    33kg x 2
    35kg x 2
    36kg x 2
    37kg x 2
    38kg x 2 PB Double :D
    39kg x 2 PB Single and Double :D:D
    40kg x 1 PB :D:D:D
    41kg x F...left it at that

    The snatches from 38kg upwards were all powersnatches but they felt REALLY good! They literally felt effortless, bar just kept popping up :D:D

    Clean and Jerk
    25kg x 3
    30kg x 2
    35kg x 1
    40kg x 1
    43kg x 1
    45kg x 1
    47kg x 1
    49kg x 1
    51kg x 1 bit ugly so went again
    51kg x 1
    53kg x 1
    54kg x 1 PB C+J :D:D:D Whooop
    55kg x 1 but missed the jerk PB Clean!!! WHoooooooooooooooooooop
    back off sets
    45kg x 2 (3sets)
    SAVAGE SAVAGE SAVAGE session. REALLY REALLY REALLY happy!

    Was starting to get a bit down about my crappy shoulders and hips and today all those PBs came sooooo easily. Plenty more left :)

    Clean pulls
    60kg x 3 (5 sets)

    Band Facepulls
    3 x 10/10

    Seated Hammer Curls
    3 x 10

    RAWR!!!

    Some of the girls were doing sprints on the indoor so joined in for the craic :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 23rd of April
    Had leg DOMS today from Sunday's sprints :(

    Shoulder stretch x 2mins
    Single Arm shoulder stretch with a band x 2mins each side
    Hip Stretches with band
    Foamrolling

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3


    2 Snatch Pulls + Hang snatch
    20kg
    20kg
    23kg
    25kg
    28kg
    30kg (5 sets)grand
    Was tired starting but started to get into it.

    Jerks from the rack
    15kg x 3
    15kg x 3
    25kg x 2
    30kg x 2
    33kg x 2
    35kg x 2
    38kg x 2
    41kg x 2 (5 sets)grand

    Front Squats
    15kg x 3
    15kg x 3
    20kg x 3
    30kg x 3
    40kg x 3
    45kg x 3
    50kg x 1
    55kg x 1
    57kg x 1 (3 sets)

    Foamroling, foamrolling, foamrolling


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Thursday 25th of April
    Foamrolling
    Hip stretches
    Adductor stuff
    Braced Squats

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kg x 2
    32kg x 2
    34kg x 2
    35kg x 2 (5sets)..easy

    Cleanpull, clean btk, full clean
    25kg (2 sets)
    30kg
    35kg
    40kg
    42kg
    44kg
    46kg (3 sets)...powered some of the cleans :/

    Front Squats
    15kg x 3
    15kg x 3
    25kg x 3
    35kg x 3
    45kg x 1
    50kg x 3 (3sets)

    Pendlay Rows
    27kg x 5 (3 sets)

    Short on time...AGAIN!!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 27th of April
    Had a 2hr step class on Wednesday and a 3hour aerobics class in college Thursday. Took a rest day Friday yet still woke up absolutely shattered on Saturday.

    Foamrolled
    Braced Squats 5 x 5
    Adductor stuff
    Shoulder Stretches

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches with pause below the knee + full snatch
    Was soooo stiff and tired
    20kg x 1 + 1
    20kg x 1 + 1
    23kg x 1 + 1
    25kg x 1 + 1
    27kg x 1 + 1
    30kg x 1 + 1
    32kg x 1 + 1 (5set) easy :)

    Hangclean btk
    25kg x 3
    30kg x 2
    35kg x 2
    38kg x 2
    40kg x 2
    42kg x 2 (5 sets) easy
    Started to actually get the blood flowing during the cleans and wake up

    Circuit
    10 Neutral Grip DB Benchpress
    15 Single arm row e/s
    15 Med Ball Slams
    x 4
    Easier than usual

    Circuit
    ...cos I didnt do it earlier in the week
    10 DB Pushpress
    15 Goblet Squats....yuck
    10 Single arm rows e/s
    15 DB RDLS
    x 4

    Happy out!
    Rest day Sunday is needed


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 29th of April
    Glad I took a rest day yesterday...was badly needed

    Flying form today as a result!


    Shoulder stretch with bar behind x 2mins
    Shoulder stretch with band x 2mins per side
    Adductor stuff
    Foamrolling
    Braced Squats
    Hip flexor stretches
    Ankle stretches
    Hip Swings

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3

    Snatches
    20kg x 2
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kg x 2
    33kg x 2
    35kg x 2
    37kg x 2
    38kg x 2
    39kg x 2 Yay...again
    40kg x 1 + F...went for a double..got under the second one but let the bar drop :(....NEXT TIME!!!!

    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
    54kg x F, F
    45kg x 2 (3sets)

    Clean pulls
    60kg x 3 (5 sets)

    Pendlay Rows
    27kg x 5 (3sets)

    Back Extension
    3 x 10

    Band Facepulls
    3 x 10/10

    Single Arm Scap Rows
    3 x 10/10

    Bicep Curls
    3 x 10

    A good session :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 30th of April

    Shoulder stretch x 2mins
    Single Arm shoulder stretch with a band x 2mins each side
    Hip Stretches with band
    Foamrolling
    Braced Squats
    Band hip stuff
    Adductor Stuff

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3


    2 Snatch Pulls + Hang snatch
    20kg
    20kg
    23kg
    25kg
    28kg

    Then switched to Hangsnatches
    30kg x 2 (5 sets)


    Jerks from the rack
    15kg x 3
    15kg x 3
    25kg x 2
    30kg x 2
    33kg x 2
    35kg x 2
    38kg x 2
    40kg x 2
    43kg x 2 (5 sets)grand

    Front Squats
    15kg x 3
    15kg x 3
    25kg x 3
    35kg x 3
    45kg x 3
    50kg x 1
    53kg x 1
    55kg x 1
    58kg x 1 (3 sets)....was all nervous:o:o:o But they were grand!
    Have some weird fear of squats once they start to get heavy. Am as happy as larry at the lighter weghts leading up to it..then there is always a loss of confidence :(

    Med Ball Situps
    3 x 10

    Med Ball Russian Twists
    3 x 10/10

    Circuit:
    The dumbells I wanted were in use so had to do the circuit with nice light ones :)
    10 DB Pushpress
    15 Goblet Squats....yuck
    10 Single arm rows e/s
    15 DB RDLS
    x 4


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    So...quick sum up....since Paudee started coaching and programming me...technique has gotten a HELL OF ALOT better, snatch has gone up 7kg and C and J has gone up 7kg too and Im WAAAAY more consistent.

    Buuut Im gonna take the month of May to play around and train with others and have a bit of pure messing about before getting back down to concentrating on Weightlifting again....more than likely I'll break myself after a week and end up spending the month rehabbing myself:pac::pac::pac:

    Wednesday 1st of May
    Warmup 1 hour of chatting

    Partner Sled Pushes-10mins
    ~15m up and 15m back
    Far more fun doing it with sometone else!

    Con Block
    5 Lunges e/s
    5 DB Press e/s
    5 Row e/s
    Really focusing on quality movements instead of any rushing
    12 rounds in 15mins

    Sprints
    5 x 50m and then walk back 50m before going again.

    Cooldown 1 hour of chatting

    Im NEVER going to the gym without a plan again...FAAAAAAR too much time spent talking instead of training. I like plans and structure!!! It was a nice way to ease myself back into conditioning though :)


  • Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Paudee.....fix this.


    D


  • Closed Accounts Posts: 488 ✭✭Paudee


    Paudee.....fix this.


    D

    *shrugs*

    She'll do what she wants!


  • Closed Accounts Posts: 5,361 ✭✭✭Boskowski


    Right this pops up every now and then on the boards frontpage and I bet quite a few people - defny my good self - have been wondering at this stage...

    ...will we ever actually get to see this ass or what? ;) must be quite something at this stage...


  • Registered Users, Registered Users 2 Posts: 6,561 ✭✭✭JJayoo


    Boskowski wrote: »

    ...will we ever actually get to see this ass or what? ;) must be quite something at this stage...

    The troll will get you.


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  • Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    Danielle is to blame for this isn't she?


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 3rd of May
    Got a headcold Wed night which keeps manifesting itself in ear aches and teeth pain so headed to the gym to forget about it and get a bit of blood flowing.

    Objective of today's session-distraction from said teeth pain

    Foamrolling
    Shoulder stretch x 2mins
    Single Arm shoulder stretch with a band x 2mins each side
    Hip Stretches with band
    Foamrolling
    Braced Squats
    Band hip stuff
    Adductor Stuff

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x 3


    Snatches
    20kg x 2
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kg x 2
    33kg x 2..stopped it there before I killed myself

    Pendlay Rows
    25kg x 8 (3 sets)

    Millitary Press
    15kg x 8
    20kg x 8
    20kg x 8

    Tricep Pushdowns

    3 x 10

    Facepulls

    3 x 10

    Scap Band Work

    Russian Twists
    3 x 10/10

    Plank
    3 x 1min

    Back Extension
    3 x 10 with 5kg

    Perfect session..just what I needed!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Was feeling MUCH, much better today but still didnt want to push it at all. Just did some light repitition stuff so that I could pretend to be training.

    Foamrolling
    Spiderman Walks
    Inch worms
    Leg Swings
    Sumo Squats

    Reverse Lunges

    15kg
    5 x 10/10

    Supersetted with
    Standing DB Press

    7.5kg DBs
    5 x 10

    Lat Pulldown
    5 x 10

    Supersetted with

    Band Pullups
    5 x 10
    Did these really slow and controlled trying to activate my scap before pulling

    Hanging Leg Raises
    3 x 10
    Supersetted with

    Reverse Hypers

    3 x 10

    Cable Bicep Curls
    3 x 10

    Cable Tricep Pushdown
    3 x 10

    Hi Low Cable Chops
    3 x 10/10

    Single Arm Band Scap Stuff
    3 x 10/10

    Band Facepulls

    3 x 10

    Hopefully I'll be as right as rain tomorrow :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Sunday 5th of May
    Deelighted to feel well again and ready to train :)Band Squat Stretch 2 x 2mins
    Adductors 2 x 50
    Braced squats 5 x 5
    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 ( 5 sets)
    Ridiculously easy :) But was being all reserved today!

    Hang Clean Below Knee
    25kg x 2 + 1
    30kg x 2 + 1
    35kg x 2 + 1
    40kg x 2 + 1
    43kg x 2 + 1
    45kg x 2 + 1 ( 3sets)

    Front Squat
    15kg x 3
    15kg x 3
    25kg x 3
    35kg x 3
    45kg x 3
    50kg x 1
    53kg x 1
    55kg x 3 (3sets)
    Should have went lighter today but wasnt thinking, will reset next time!

    10 Neutral Grip DB Bench
    15 Single arm rows each side
    15 Med Ball Slams
    x 4 rounds

    Back Extensions
    +10kg
    3 x 10

    Side Plank
    3 x 45on/15off each side

    Med Ball Situps
    3 x 10

    A great day :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 6th of May

    Adductors 2 x 50
    Braced squats 5 x 5
    Snatch Skills-15kg

    Shoulder Stretch 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
    Snatches from the hip 3 x 3
    Hang Snatches 3 x 3

    Snatch from the floor with pause at the knee
    20kg x 2
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kgx 2 (5 sets) easy

    Cleans
    25kg x 2
    30kg x 2
    35kg x 2
    38kg x 2 (5 sets) easy

    Clean Pulls

    60kg x 3 (5 sets)

    Back Extensions

    +10kg
    3 x 10

    Band Pullups
    5 x 5...giving the pullups another go. Really focused on slow and controlled movements

    Supersetted with my scap work
    Band Facepulls and Single Arm Band Scap thing

    Plate Tricep Extension

    3 x 10

    Single Arm Preacher Curls

    5kg
    3 x 10

    DB Side Bends
    3 x 10

    Bridge
    3 x 60sec on/off

    Hanging Leg Raises
    3 x 10

    Sled Pushes +5kg
    Yellow to 2nd Yellow line~20m each way
    8 rounds in 10mins
    Took it nice and handy..weaning myself back into it :)

    All the stretches

    A great day! Loads of energy :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 7th of May

    Yoga-1hour
    ...keep forgetting how much I enjoy yoga AFTER I do it. Really feels good on the body and nice on the mind too.

    A bit of messing/conditioning with a friend

    Barbell Complex
    Front Squat x 5
    Military Press x 5
    Reverse Lunges x 5
    BB Row ...forgot to do these
    Good Morning x 5
    5 rounds

    Will try a different approach next time and take a rest between rounds.

    Sled Pulls +40kg
    50m
    Rope snapped after 3 :(

    Workblock- 15mins
    5 e/s Step ups 5 e/s
    10 Barbell Rows 15kg
    10 DB Floor Press 5kg DBs
    13 rounds in 15mins..Went waaay too light
    Really focusing on quality movements...especially with the rows.

    BearCrawls 20m
    10 Med Ball Slams
    20sec rest
    x 5 rounds

    A great day!


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Thursday 9th of May
    Car was in for a service so no gym today :(

    50min Walk- to and from garage.

    Had a step aerobics pre exam tonight so that meant teaching a step aerobics class and participating in everyone elses after...so basically 2 and a hour hours of step :o


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 10th of May
    Didnt think training would go well at all today cos I was quite low carb yesterday and did a tonne of step...was pleasantly surprised tho :D

    Mobility Stuff

    Adductors 2 x 50
    Braced squats 5 x 5
    Band Squat 2 x 2mins

    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
    Hang Snatches 3 x 3

    Snatches

    20kg x 2 ( 3sets)
    23kg x 2
    25kg x 2
    28kg x 1
    30kg x 1
    33kg x 1
    35kg x 1 (6 sets)...all really easy and quick :)
    37kg x 1
    39kg x 1
    41kg x F....soon!

    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 (3sets)..i was a bit tired
    52kg x 1
    54kg x F..left it there

    Reverse Lunges

    15kg x 10/10
    20kg x 10/10
    20kg x 10/10
    20kg x 10/10
    20kg x 10/10

    Supersetted wtih Pendlays
    25kg x 6 (5 sets)

    Single Arm Band Scap Stuff
    Band Facepulls
    Red Band Pullups
    6 x 6..really slow and controlled

    Back Extensions
    +10kg
    3 x 10

    DB Side Arches

    17.5kg
    3 x 10/10

    Side Plank
    3 x 45sec on/15sec off

    All the stretches :)
    Carbed myself up postworkout so hopefully I'll be able to weightlift again tomorrow


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 11th of May
    Band Squat Stretch 2 x 2mins
    Adductors 2 x 50
    Braced squats 5 x 5
    Snatch Skills-15kg

    Shoulder Stretch x 2mins
    Band Shoulder Stretch x 2mins each side
    Hip flexor stretching x LOTS...hip felt fairly dodge today :(

    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 ( 5 sets)...ok-ish

    Hang Clean Below Knee
    25kg x 2 + 1
    30kg x 2 + 1
    35kg x 2 + 1
    40kg x 2 + 1
    43kg x 2 + 1
    46kg x 2 + 1( 3sets)

    Front Squat
    15kg x 3
    15kg x 3
    25kg x 3
    35kg x 3
    40kg x 3
    45kg x 3 (3 sets) Resetting the squats..might stay here for another week

    Cable Biceps
    5 x 10

    Supersetted with

    Cable Tricep Pushdown

    5 x 10

    Lat Pulldown

    Supersettted with
    Scap Band Work


    Hanging Leg Raises
    3 x 10

    Forgot to do plank :(

    Circuits
    10 Neutral Grip DB Bench
    15 Single arm rows each side
    15 Med Ball Slams
    x 4 rounds

    All the stretches


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 13th of May

    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
    Hang Snatches 3 x 3

    Snatch from the floor with pause at the knee
    20kg x 2
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kgx 2
    32kg x 2 (5 sets) grand

    Cleans
    25kg x 2
    30kg x 2
    35kg x 2
    38kg x 2 (3 sets) okish

    Clean Pulls

    60kg x 3 (5 sets)

    Back Extensions

    +10kg
    3 x 10

    Band Pullups
    5 x 7...giving the pullups another go. Really focused on slow and controlled movements

    Supersetted with my scap work
    Band Facepulls and Single Arm Band Scap thing


    DB Side Bends
    3 x 10

    Bridge
    3 x 60sec on/off
    Started back at my first physio programe for my hip...so fingers crossed :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 14th of May

    TRX-45mins
    Wasnt the biggest fan of it today tbh, was all arms and core, no legs :/


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Wednesday 15th of May

    Mobility Stuff

    Adductors 2 x 50
    Braced squats 5 x 5
    Band Squat 2 x 2mins

    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
    Hang Snatches 3 x 3

    Snatches

    20kg x 2 ( 2sets)
    23kg x 2
    25kg x 2
    28kg x 1
    30kg x 1
    33kg x 1
    36kg x 1 (6 sets)easy
    38kg x 1
    40kg x F:o:o Was getting under the bar at least:rolleyes:

    Clean and Jerk
    25kg x 2
    25kg x 2
    30kg x 2
    35kg x 1
    40kg x 1
    43kg x 1
    45kg x 1
    48kg x 1
    50kg x 1 (3sets)
    52kg x 1 missed jerk
    54kg x 1..missed jerk
    56kg x Pulled it high enough, even went to rack it...got a fright and pushed it away:rolleyes::rolleyes:
    So not funny!

    Split Squats

    5 x 10/10

    Supersetted wtih Pendlays

    27kg x 5 (5 sets)

    Single Arm Band Scap Stuff

    Hanging Leg Raises
    3 x 10

    Side Plank
    3 x 45sec on/15 off

    Bicep Curls
    3 x 10


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Friday 17th of May-Weightlifting
    Band Squat Stretch 2 x 2mins
    Adductors 2 x 50
    Braced squats 5 x 5

    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 1 + 1( 5 sets)...WHOOP! Was fairly impressed with this:)

    Hang Clean Below Knee
    25kg x 2 + 1
    30kg x 2 + 1
    35kg x 2 + 1
    40kg x 2 + 1
    43kg x 2 + 1
    47kg x 2 + 1( 3sets) ...doable

    Back Squat
    20kg x 5
    20kg x 5
    30kg x 3
    35kg x 3
    40kg x 3
    45kg x 3 (3 sets)..these felt good :)
    Havent back squatted in over 8mths so it was really weird doing them again


    Band Pullups
    3 x 5
    Supersettted with
    Scap Band Work


    DB Side Arches
    3 x 10/10

    Back Extensions
    +10kg
    3 x 10
    Plank
    3 x 1min on/off

    Circuits
    10 Neutral Grip DB Bench
    15 Single arm rows each side
    15 Med Ball Slams
    x 4 rounds


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Monday 20th of May

    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
    Hang Snatches 3 x 3

    Snatch from the floor with pause at the knee
    20kg x 2
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kgx 2
    32kg x 2
    34kg x 2 (5 sets) grand

    Cleans
    25kg x 2
    30kg x 2
    35kg x 2
    38kg x 2
    40kg x 2
    42kg x 2 (3 sets) okish

    Clean Pulls

    60kg x 3 (5 sets)

    Back Extensions

    +10kg
    3 x 10

    Hanging Leg Raises
    3 x 10

    Supersetted with my scap work
    Band Facepulls and Single Arm Band Scap thing

    Some biceps and triceps
    DB Side Bends


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Tuesday 21st of May

    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
    Hang Snatches 3 x 3

    Snatches
    20kg x 2
    23kg x 2
    25kg x 2
    28kg x 2
    30kg x 2 (5 sets)

    Cleans
    25kg x 2
    30kg x 2
    35kg x 1
    40kg x 1 ( 3sets)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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 PB
    43kg x F

    Had a lot of assignments due this week..so training was minimal :/


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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:D 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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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 :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 5,882 ✭✭✭WHIP IT!


    gymfreak wrote: »

    hockeyballing

    Gymfreak, ya can't just make up your own words, that's not how it works...


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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    WHIP IT! wrote: »
    Gymfreak, ya can't just make up your own words, that's not how it works...

    Wanna bet!!!

    I'm a teacher, I do it everyday and the kids never notice :D:D


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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!!!


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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 :)


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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:p:p

    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    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


  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Thursday 19th of June

    Gym is closed for the week so went out to ecb.
    Band Squat Stretch 2 x 2mins
    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) okish

    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)








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  • Registered Users, Registered Users 2 Posts: 2,793 ✭✭✭gymfreak


    Saturday 23rd of June

    Mobility Stuff

    Band Squat 2 x 2mins
    Band Shoulder Stretch x 2mins each side
    Hip flexor stretching
    Shoudler Stretch x 2mins

    Snatch Skills-15kg
    Overhead Squats 3 x 3
    Drop Snatches 3 x 3
    Hang Snatches 3 x3

    Snatches

    20kg x 2
    20kg x 2
    25kg x 1
    28kg x 1
    30kg x 1
    33kg x 1
    35kg x 1
    38kg x 1 (6 sets) All powers today :/
    40kg x F

    Clean and Jerk
    25kg x 3
    30kg x 2
    35kg x 1
    40kg x 1
    45kg x 1
    48kg x 1
    50kg x 1
    52kg x 1 (3sets)
    55kg x 1 but missed jerk
    57kg x F

    Back Squats
    20kg x 3
    20kg x 3
    30kg x 3
    40kg x 3
    50kg x 3
    52.5kg x 3
    55kg x 3
    57.5kg x 3

    Did all the talking so that took hours!! :D


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