Miss Piggys Battle for the Big Plates

gymfreak

Tuesday 2nd of August


PushPress BTN (Inside Snatch Grip)
15kg x 5
25kg x 3
35kg x 2
40kg x 1
45kg x 1
47kg x 1
49kg x 1...weh!! Was trying for 5:(:( Dropped to
47kg x 3 got 5 reps at this weight 2 weeks ago
45kg x 4 (3sets)

Backsquat 8RM
35kg x 5
45kg x 4
55kg x 2
60kg x 1
65kg x 1
70kg x 8....very shocked at how easy this was...coulda easily gone for 10reps
67kg x 8
63kg x 8

CG Bench
25kg x3
30kg x 2
37kg x 7...happy enough
35kg x 8
33kg x 8

RDL
65kg x 8 (3sets)

Conditioning- 20mins WEH!!!
I normally enjoy Tuesdays conditioning cos it's just supposed to be an aerobic base sweat sesh....did it with my coach today...big mistake Had to keep up the pace throughout

1min Row
1 Sled Push High Bars
30sec hollow hold
1 sled Push Low Bars
1 min assault Bike
10 Situps
Took us 4.30mins a round

The hollow holds were the worst followed by the sled push on low bars

gymfreak

Wednesday 3rd of August

Hang Snatch BTK+ Mid hang
22kg (2sets)
27kg
32kg
38kg (3sets)..really focused on catch position...felt good


Jerk BTN
30kg x 2 (2sets)
38kg x 2
45kg x 2
49kg x 2
51kg x 2 (2sets)

Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
55kg x 2
57kg x 1


BB BOR
42kg x 8
40kg x 8
38kg x 8

Squat Jumps
27kg x 6 (3sets)

Clean Pulls
45kg x 2
65kg x 2 (3sets)

Toes to bar
15, 12, 9

Soreson Holds
3 sets

Happy out!

gymfreak

Thursday 4th of August
Legs normally feel **** by a Thursday but they felt great today...must be getting stronger

Paused Front Squats
35kg x 3
45kg x 2
55kg x 1
60kg x 1
65kg x 5 .. 5rm PB both paused and not paused
62kg x 5
59kg x 5
Surprisingly grand

Pushpress
15kg x 5
25kg x 4
30kg x 3
35kg x 1
40kg x 1
44kg x 8...whoooooop!
42kg x 8
40kg x 8

Clean DL
35kg x 5
65kg x 3
70kg x 1
75kg x 1
80kg x 1
85kg x 1
88kg x 5
85kg x 5
79kg x 5

https://www.instagram.com/p/BIsSmbFgBmA/?taken-by=86gymfreak

DB Walking Lunges
4 x 10/10 w/ 17.5kg DBs

DB Russian Step Ups
3sets with 10kg DBs

Banded Good Mornings

Feeling really strong at the moment....long may it last!!

gymfreak

Saturday 7th of August

Felt great today. Went into training with the main priority being to work on establishing a fixed upright bottom position, instead of darting my head through to overcompensate

Snatchpull + Snatch + OHS
22kg x 1 + 1 + 1(2sets)
27kg x 1 + 1 + 1 (2sets)
32kg x 1 + 1 + 1(2sets)
38kg x 1 + 1 + 1 (2sets)
41kg x 1 + 1 + 1 (2sets)
43kg x 1 + 1 + 1
45kg x 1 + 1 + 1
47kg x 1 + 1 + 1
49kg x 1 + 1 + 1
50kg x 1 + 1 + 1

Snatches felt great, committing to new bottom position worked Absolutely delighted cos the last 2 saturdays I was all over the shop

Vid of 43kg and 49kg


https://www.instagram.com/p/BIx8Ps2Agud/?taken-by=86gymfreak

Clean + Frontsquat + Jerk
28kg x 1 + 1 + 2 (2sets)
35kg x 1 +1 + 2 (2sets)
42kg x 1 +1 + 2 (2sets)
49kg x 1 + 1 + 2 (2sets)
52kg x 1 + 1 + 2 (2sets)
55kg x 1 + 1 + 2
58kg x 1 + 1 + 2...was feeling good so coach said I could keep going up
60kg x 1 + 1 + 2
62kg x 1 + 1 + 2
64kg x 1 + 1 + 1...was trying to get the 2nd jerk but I just couldnt lower the bar from overhead after the first jerk:pac::pac:...next week for sure!

Backsquat
45kg x 3
55kg x 1
65kg x 1
75kg x 1
80kg x 5 WHOOP!!! 5RM PB
76kg x 5
72kg x 5

GHD Hip Ext
3sets

Dips
1 x 8...was trying to go for 9 but my hamstrings cramped:pac:
3 x 7
Deelighted with the dips, thats a new PB

DB Shrugs
22.5kg DBs 4 x 12

Fatbar BB Curls
Tricep Pushdowns
4sets

Happy happy happy!!
Bodyweight went back down to 51.2kg this week so looks like we might have to up food gainz again:):)

gymfreak

Monday 8th of August

LOL...the ole putting on a few kg went completely backwards..I've been really consitent with my nutrition, eating way more than I was when I was leaning out but ended up waking up at 50.6kg today :pac::pac:..which means we have to up all my food again and I spent the day eating chocolate and icecream completely guiltfree:D:D I could totally get used to this!

Heaving Snatch Balance +OHS
15kg x 2+ 1 (2sets)
22kg x 2 + 1
27kg x 2 + 1
32kg x 2 + 1


Snatches
They didnt feel great this morning..kinda heavy but managed to work on my catch position and was happy enough
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
46kg x 1 (2sets)

Hi Hang Block Clean
28kg x 3
35kg x 3
42kg x 2
49kg x 2
52kg x 2
55kg x 1(2sets)
Totally surprised I was able to do these. I've never done work from hi hang before...nevermind adding the blocks in on top of that.

Snatchpulls from btk
58kg x 2 (3sets)

Box Jumps
4 x 4 @ 28inches and Lid

DB Bench
15kg DBs x 6 (4sets)

Widegrip Pullups
1 x 9...YAY!!!!! NEW PB
1 x 7
2 x 4

DB Pushpress
15kg DBs x 7 (4sets)

DB Row
22.5kg DBs x 6/6 (4sets)

gymfreak

Tuesday 9th of August

PushPress BTN (Inside Snatch Grip)
15kg x 5
25kg x 3
35kg x 2
40kg x 1
45kg x 1
48kg x 1 + f
48kg x 2 + f
40kg x 2...changed technique..apparently wasnt using my legs at all
45kg x 3 (2sets) Felt muuuuuch better when I dipped deeper
43kg x 3

Paused Backsquat 5RM
45kg x 3
55kg x 2
63kg x 1
68kg x 5 surprisingly grand
65kg x 5
61kg x 5

CG Bench 5RM
25kg x3
30kg x 2
35kg x 1
40kg x 5:):) Very interested to find out what my 1RM is
38kg x 5
36kg x 5


Wide Stance Good mornings
27kg x 8 (3sets)

Conditioning- 20mins WEH!!! Trained with my coach again
He thought he'd only get 5-10mins done before he'd to meet someone...so I tried to keep up with him thinking that it'd only be for 5mins then I'd cruise while he was gone...person ended up running late and so we did the full 20min conditioning piece at a good enough pace...good enough to make me feel a bit sick when we'd finished

Conditioning
Sled Drag Up and Back 60kg
10 kcals Row
20 Weighted Situps 10kg
10kcals Airdyne
10 CG Pushups
20mins

gymfreak

Wednesday 10th of August

Hi Hang Block Snatches
22kg x 3 (2sets)
27kg x 3
32kg x 2
38kg x 2
41kg x 2
43kg x 1 (2sets) Still focusing on catch position

https://www.instagram.com/p/BI8VAv-Agc-/?taken-by=86gymfreak

Push Jerk in Split
23kg x 2 (2sets)
30kg x 2
38kg x 2
45kg x 2 Difficult to lower the bar in the split

Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
55kg x 2
59kg x 1 (3sets)...first 2 were sloppy last one was beeeautiful

BB BOR
45kg x 5
43kg x 5
41kg x 5

Russian Split Jumps
20kg x 5/5 (3sets) Not a fan

Clean Pulls
45kg x 2
74kg x 2 (3sets)

MEd Ball Situps
3 sets

GHD Back Extensions
w/8kg DB
3 x 10

30min double under practise. Had only intended on doing 10mins and hadnt noticed the time. Managed to string together 7 unbroken

gymfreak

Thursday 11 of August

Paused Front Squats
35kg x 3
45kg x 2
55kg x 1
63kg x 1
68kg x 3 PB Triple Hard!
65kg x 3 grand
61kg x 3

Pushpress
Trying to change my technique and dip more
15kg x 5
25kg x 3
35kg x 1
40kg x 1
45kg x 1
48kg x 3..reverted to old technique
45kg x 5
43kg x 5
41kg x 5

Clean Deadlift
55kg x 3
75kg x 2
80kg x 1
85kg x 1
90kg x 3
86kg x 3
81kg x 3

DB Split Squats
3 x 10/10 with 4kg DBs

DB Peterson Step Ups
3 x 8/8 with 6kg DBs

Banded Good Mornings

PM Session
I want to compete in an in house fitness competition in the gym. Never competed in anything like it and I'd say it's great craic...however...I really dont wanna come paddy last :pac::pac: Hence tonights conditioning and trying to learn double unders:pac::pac:

Conditioning
Prowler Push Up and Back on the astro
Rest 3:1
6 sprints
Rest 5mins and repeat

LOL...that played out totally different than expected. I thought it was 'sprint' work with a tonne of rest and that it'd be easy:pac::pac: but instead by the 5th/6th sprint my legs had gone pure lactic acid-y Wasnt expecting that Had to up the rest to 7mins30 between the two blocks to allow my legs to clear. Forgot I hadnt done any anaerobic work like that since mid June..no wonder it absolutely killed me
3 x 15

gymfreak

Saturday 14th of August

Snatchpull + Snatch + OHS
22kg x 2 + 1 + 2 (2sets)
27kg x 2 + 1 + 2 (2sets)
32kg x 2 + 1 + 2 (2sets)
38kg x 2 + 1 + 2 (2sets)
41kg x 2 + 1 + 2 (2sets)
43kg x 2 + fail behind
43kg x 2 + fail in front
43kg x 2 + 1 + 2
45kg x 2 + 1 + 2
Snatches were off today, wasnt really motivated to train which didnt help. Missing an 80% snatch destroys my soul

Cleanpull + Clean + Frontsquat + Jerk
28kg x 1 + 1 + 2 + 1 (2sets)
35kg x 1 + 1 + 2 + 1 (2sets)
42kg x 1 + 1 + 2 + 1 (2sets)
49kg x 1 + 1 + 2 + 1 (2sets)
52kg x 1 + 1 + 2 + 1
55kg x 1 + 1 + 2 + 1
59kg x 1 + 1 + 2 + 1
61kg x 1 + 1 + 2 + 1 felt good. Need to drop my back knee more
63kg x clark x 2 Quite disappointed with this. Havent clarked anything in months and months and months

Backsquat
45kg x 3
65kg x 1
75kg x 1
79kg x 1
82kg x 3 Really didnt want to do this. Was gonna give up after the first rep..was actually not crazy bad
78kg x 3
74kg x 3

GHD Hip Ext
3sets

Weighted Dips
+5kg
4 x 5...happy with this!

DB Shrugs
22.5kg DBs 4 x 12

Hammer Curls
Tricep Pushdowns
4sets

All in all happy with the dips and squats, snatches and cleans could have been better.

gymfreak

Monday 16th of August
Finished working with the sports nutritionist this past weekend. I'll see how I go for a couple of months and I'll either get help in the run up to Clubs in January or I'll leave it off till Nationals next year. Thoroughly enjoyed working with the nutritionist and it was down to 100% consistency but at the same time I want a break and to be able to either a bitta junk

Weekend ended up being far too much of a junk fest so felt awful Monday. Motivation to train was an all time low too

Snatchhighpull + Musclesnatch+ Heaving Snatch Balance + OHS
15kg x 1 + 1 + 1 + 1 (2sets)
22kg x 1 + 1 + 1 + 1 (2sets)
27kg x 1 + 1 + 1 + 1 (2sets)
32kg x 1 + 1 + 1 + 1 (2sets)

Snatches
Wasnt looking forward to these at all
25kg x 3
30kg x 3
35kg x 3
40kg x 3
43kg x 2
46kg x behind
46kg x infront
46kg x old habit crept back
40kg x 1
43kg x 1
46kg x 1
48kg x 1 YAY All is right with the world again

https://www.instagram.com/p/BJI_31dATQT/?taken-by=86gymfreak

Hi Hang Block Clean
28kg x 3
35kg x 3
42kg x 2
49kg x 2
52kg x 2
55kg x 1(2sets)
57kg x 1 (2sets)...amazed I was able to do this

Snatchpulls from btk
58kg x 2 (3sets)

Box Jumps
4 x 3 @ 28inches and Lid...might try 32inch next week :eek:

Pushups on DBs
4 x 10

Widegrip Pullups
1 x 7
3 x 5

DB Pushpress
15kg DBs x 8 (4sets)

DB Row
22.5kg DBs x 6/6 (4sets)

That all went way better than expected!

gymfreak

Tuesday 16th of August

PushPress BTN (Inside Snatch Grip)
15kg x 5
25kg x 3
35kg x 2
40kg x 1
43kg x 1
46kg x 3 (2sets) Didnt try go crazy heavy. Just played with new technique
43kg x 3

Paused Backsquat 5RM
45kg x 3
55kg x 2
60kg x 1
65kg x 1
71kg x 5..surprisingly grand again:eek::eek:
68kg x 5
64kg x 5

CG Bench 5RM
25kg x3
30kg x 2
35kg x 1
42kg x 4 + f .. i reckon I'll def do it for 5 next week
40kg x 5
38kg x 5

Wide Stance Good mornings
30kg x 8 (3sets)

Conditioning- 20mins
Coach didnt have time to do it with me today...PHEW!! Kinda relieved but at the same time I know I work harder when I've company

Conditioning
Sled Push Hi Bars +10kg
35sec hollow hold
Sled Push Low Bars +10kg
35sec superman holds
12kcals Airdyne
12 CG Pushups
20mins...hollow holds were the hardest

25mins double under practise

coffee_cake

gymfreak wrote: »

Paused Backsquat 5RM

71kg x 5..surprisingly grand again:eek::eek:

jaysus

hollow holds were the hardest

I agree

gymfreak

bluewolf wrote: »

I agree

Some day I'll have abz of steel:pac::pac:

gymfreak

Wednesday 17th of August

Motivation was still at an all time low

Hi Hang Block Snatches
22kg x 3 (2sets)
27kg x 3
32kg x 2
38kg x 2
41kg x 1 + f (2sets) just couldnt hang onto the bar and kept losing it behind.
41kg x 2
43kg x 1 (2sets)
46kg x f (2sets)
43kg x 1
44kg x 1
Was a total disaster today

Push Jerk in Split
23kg x 2 (2sets)
30kg x 2
38kg x 2
45kg x 2

Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
55kg x 2
59kg x 2 Missed the 2nd jerk cos my fingers slipped off the bar
61kg x 1 happy enough

BB BOR
47kg x 5
45kg x 5
43kg x 5

Russian Split Jumps
20kg x 5/5 (3sets) Not a fan

Clean Pulls
45kg x 2
74kg x 2 (3sets)

Sorenson Holds
3 x 1min

Hollow Holds
3 x 50sec

gymfreak

Thursday 18th of August

Paused Front Squats
35kg x 3
45kg x 2
55kg x 1
65kg x 1
70kg x 3 PB Triple
67kg x 3 grand
63kg x 3

Old 2RM Front squat for a paused triple

Pushpress
Still trying to use my legs more
15kg x 5
25kg x 3
35kg x 1
40kg x 1
45kg x 1
47kg x 4
46kg x 5
44kg x 5
41kg x 5

Clean Deadlift
45kg x 3
65kg x 2
75kg x 2
80kg x 1
85kg x 1
90kg x 1
93kg x 3 I'll be good for 95/96 next week
88kg x 3
85kg x 3

DB Split Squats
12 inch box
2 x 10/10 with 4kg DBs
2 x 10/10 with 6kg DBs

DB Peterson Step Ups
16inch box
3 x 8/8 with 6kg DBs

Banded Good Mornings

https://www.instagram.com/p/BJQ0nE0AwCD/?taken-by=86gymfreak

PM Session
Had the fear over this conditioning session as last week it near killed me and left me feeling awful. Dunno what happened this week but it was grand. Even with less rest it was fine, only got a bit lactic-y on sprint 5 and 6 but legs totally cleared within the 5min rest as opposed to needing 7mins 30last week

Conditioning
Prowler Push Up and Back on the astro
Rest 3:1 (minus 10 sec)
6 sprints
Rest 5mins and repeat

gymfreak

Saturday 21st of August

Snatchpull + Snatch + OHS
22kg x 1 + 1 + 1 (2sets)
27kg x 1 + 1 + 1 (2sets)
32kg x 1 + 1 + 1 (2sets)
38kg x 1 + 1 + 1 (2sets)
41kg x 1 + 1 + 1 (2sets)
43kg x 1 + 1 + 1
45kg x 1 + 1 + 1
47kg x 1 + 1 + 1
49kg x 1 + 1 + 1
51kg x 1 + 1 + 1 Deeeeelighted with that

https://www.instagram.com/p/BJYZJcEgzub/?taken-by=86gymfreak

Cleanpull + Clean + Frontsquat + Jerk
28kg x 1 + 1 + 1 + 1 (2sets)
35kg x 1 + 1 + 1 + 1 (2sets)
42kg x 1 + 1 + 1 + 1 (2sets)
49kg x 1 + 1 + 1 + 1 (2sets)
52kg x 1 + 1 + 1 + 1

Took out the cleanpull cos I didnt want it encouraging me to clark
55kg x 1 + 1 + 1
59kg x 1 + 1 + 1
61kg x 1 + 1 + 1
64kg x 1 + 1 + 1
66kg x 1 + 1 and didnt try jerk it...was foooooked! Very happy considering my max clean and jerk is 68kg

https://www.instagram.com/p/BJYd0K9gl3l/

Backsquat
45kg x 3
65kg x 1
75kg x 1
81kg x 1
84kg x 3 PB Triple
80kg x 2 + f...legs just couldnt do 3rd rep
76kg x 3

GHD Hip Ext
3sets

Lateral Raises
4 x 10

DB Shrugs
22.5kg DBs 4 x 12

Hammer Curls
Tricep Pushdowns
4sets

Happy happy happy

gymfreak

Monday 22nd of August

Snatchhighpull + Musclesnatch+ Heaving Snatch Balance + OHS
15kg x 1 + 1 + 1 + 1 (2sets)
22kg x 1 + 1 + 1 + 1 (2sets)
27kg x 1 + 1 + 1 + 1 (2sets)
32kg x 1 + 1 + 1 + 1 (2sets)

Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 2 + f
41kg x 3
43kg x 2
45kg x 1
46kg x 1
47kg x 1
48kg x 1
49kg x behind
49kg x in front
49kg x 1
ridiculously amount of fails in that session that I amnt going to log, but suffice to say I'd to step back and do waves to get up to 90%

Hi Hang Block Clean
28kg x 3
35kg x 3
42kg x 2
49kg x 2
52kg x 2
55kg x 1(2sets)
57kg x 1 (2sets)...amazed I was able to do this
59kg x 1 (2sets)

Ridiculously surprised at how easy these were.

https://www.instagram.com/p/BJbBBnTAPCm/?taken-by=86gymfreak

Snatchpulls from btk
58kg x 2 (3sets)

Box Jumps- Had to skip...ankles been killing me for a good 5 days or so now so trying to limit impact

DB Bench
15kg DBs 4 x 8

Widegrip Pullups
2 x 8
1 x 6
1 x 5...weh really thought Id get 3 x 8 today

DB Pushpress
15kg DBs x 8 (4sets)

DB Row
22.5kg DBs x 6/6 (4sets)

gymfreak

Tuesday 23rd of August

PushPress BTN (Inside Snatch Grip)
15kg x 5
25kg x 3
35kg x 2
40kg x 1
44kg x 1
47kg x 3 (2sets) Didnt try go crazy heavy. Just played with new technique
45kg x 3

Paused Backsquat 5RM
45kg x 3
60kg x 2
65kg x 1
70kg x 1
74kg x 5...foooook these were hard
70kg x 5
66kg x 5

CG Bench 5RM
25kg x3
30kg x 2
35kg x 1
42kg x 5
40kg x 5
38kg x 5

Wide Stance Good mornings
30kg x 8 (3sets)

Conditioning- 24mins
Very enjoyable

EMOM
5 Powercleans at 40kg..rest the rest of the min
10 Pushups
30sec Assault Bike
24 mins
Powercleans were taking about 25sec pushups 11-15sec so was graaaaand

gymfreak

Wednesday 24th of August

Hi Hang Block Snatches
22kg x 3 (2sets)
27kg x 3
32kg x 2
38kg x 2
41kg x 2
43kg x 1 (2sets)
46kg x f (2sets)....these scared the beejebus outta me

Push Jerk in Split
23kg x 2 (2sets)
30kg x 2
38kg x 2
45kg x 2

Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
55kg x 2
59kg x 2 Missed the 2nd jerk cos i was tired
60kg x 1
62kg x 1
Hamstriings were tired going into todays clean and jerks so they felt harder tan they looked


https://www.instagram.com/p/BJgIwq5AtN_/?taken-by=86gymfreak

BB BOR
47kg x 5
45kg x 5
43kg x 5

Russian Split Jumps
15kg x 5/5 (3sets) Kept it light cos ankle still isnt 100%

Clean Pulls
45kg x 2
74kg x 2 (3sets)

Sorenson Holds
3 x 1min

Hollow Holds
3 x 50sec

The gym got a new toy!! It is waaaaay harder than it looks

https://www.instagram.com/p/BJf9FjcANUy/?taken-by=86gymfreak

Alf Veedersane

I'd love a go on one of those pegboards!

gymfreak

Alf Veedersane wrote: »

I'd love a go on one of those pegboards!

It's great craic! I was surprised at how difficult it was. Day 1 I got nowhere I couldnt even move a peg. Day 2 I managed to move one peg but couldnt on my left side and that vid is of Day 3's attempt!

Alf Veedersane

gymfreak wrote: »

It's great craic! I was surprised at how difficult it was. Day 1 I got nowhere I couldnt even move a peg. Day 2 I managed to move one peg but couldnt on my left side and that vid is of Day 3's attempt!

I'd imagine it would make you feel quite weak at first attempt alright

gymfreak

Thursday 26th of August

Paused Front Squats
35kg x 3
45kg x 2
55kg x 1
66kg x 1
71kg x 2 + f ...lol....fair too ambitious! Much prettier than last week tho!
67kg x 3
64kg x 3

New 2RM so I'll take that!!

Pushpress
Still trying to use my legs more...weh!! As soon as it gets heavier I forget to use my legs and try to just brute force it up
15kg x 5
25kg x 3
35kg x 1
40kg x 1
45kg x 1
47kg x 3 WEH...should have been 5
47kg x 2
45kg x 5..grand
42kg x 5

Clean Deadlift
Hamstrings were fried
45kg x 3
65kg x 2
75kg x 2
80kg x 1
86kg x 1
91kg x 1
96kg x 2 ...weh!! Wanted 3. I'll get it next week
91kg x 3
88kg x 3

https://www.instagram.com/p/BJiaGb5ANzr/?taken-by=86gymfreak

DB Split Squats
12 inch box
2 x 10/10 with 6kg DBs
2 x 10/10 with 8kg DBs

DB Peterson Step Ups
16inch box
3 x 8/8 with 6kg DBs

Banded Good Mornings

Was told to skip conditioning so that hamstrings would be recovered for Saturday...weh! But definitely the right choice!

In between sets of the single leg stuff was trying to do a handstand pushup...got sooooo close..but still so far

https://www.instagram.com/p/BJijOEUgWdF/?taken-by=86gymfreak

gymfreak

Saturday 27th of August

Snatches = an absolute nightmare
22kg x 1 (2sets)
27kg x 1 (2sets)
32kg x 1 (2sets)
38kg x 1 (2sets)
41kg x f
41kg x 1 (3sets)
43kg x 1 (2sets)
45kg x f
45kg x f..totes sad
35kg x 1
38kg x 1
41kg x 1
44kg x 1
47kg x 1
50kg x f
sadness

Clean and Jerks
35kg x 1 (2sets)
42kg x 1 (2sets)
49kg x 1 (2sets)
52kg x 1
55kg x 1
59kg x 1
62kg x 1
65kg x 1
68kg x 1
70kg x 1 + 2kg PB

https://www.instagram.com/p/BJn3QYzAek2/?taken-by=86gymfreak

Backsquat
Didnt want to go heavy so settle for 80kg
35kg x 3
55kg x 2
65kg x 1
75kg x 1
80kg x 3
76kg x 3
72kg x 3

Lateral Raises
GHD Hip Extension
Shrugs
Gunz
4 sets

gymfreak

Monday 29th of August

Heaving Snatch Balance + Overhead Squat
15kg x 2 + 1
22kg x 2 + 1
27kg x 2+ 1
32kg x 2 + 1

Snatches
25kg x 3
30kg x 3
35kg x 3
41kg x 3
43kg x 2
46kg x 1 (2sets)
Still not happy

https://www.instagram.com/p/BJssTqfAvZy/?taken-by=86gymfreak

Block Cleans from Mid Hang
Totes weird
28kg x 3
35kg x 3
42kg x 2
49kg x 2
50kg x 1
51kg x 1
52kg x 2
53kg x 1
54kg x 1
55kg x 1 (3sets)

Snatchpulls btk
58kg x 2 (3sets)

DB Bench
17.5kg DBs x 6 (4sets)

Wide Grip Pullups
9, 8, 7, 5

DB Pushpress
15kg DBs x 8 (4sets)

DB Row
22.5kg x 5 (4sets)

Alf Veedersane

Made that C&J PR look comfortable!

gymfreak

Alf Veedersane wrote: »

Made that C&J PR look comfortable!

It actually felt good! All the squats must be paying off:pac::pac::pac:

gymfreak

Tuesday 30th of August

PushPress BTN (Inside Snatch Grip)
15kg x 5
25kg x 3
35kg x 2
40kg x 1
45kg x 1
48kg x 3 ...felt strangely easy
50kg x 3
47kg x 3
45kg x 3

Backsquat 5RM
45kg x 3
60kg x 2
65kg x 1
71kg x 1
76kg x 1 (2sets)
81kg x 5 +1kg PB...was actually grand! the 80kg x 5 a couple of weeks ago was way tougher
78kg x 3
74kg x 3

CG Bench 5RM
25kg x3
30kg x 2
35kg x 1
43kg x 4...Wanted 5 Next week
41kg x 5
38kg x 5

Wide Stance Good mornings
30kg x 8 (3sets)

Conditioning- 24mins
Not as fun as last week...had to do it on my own So noone to try and beat :pac:

EMOM
5 Powercleans at 42kg..rest the rest of the min
10 Pushups..rest the rest of the min
30sec Assault Bike..rest 30sec
24 mins
Was graaaaand

gymfreak

Wednesday 31st of August

Back to work today It'll be interesting to see how my energy levels are training and working, considering this is such a high volume cycle

Block Snatches ATK
22kg x 3 (2sets)
27kg x 3
32kg x 2
38kg x 2
41kg x 2
43kg x 1 (2sets)

https://www.instagram.com/p/BJyMtVAAwtQ/?taken-by=86gymfreak

Jerks from the rack
23kg x 2 (2sets)
30kg x 2
38kg x 2
45kg x 2

Clean and Jerk
32kg x 3
39kg x 3
46kg x 3
52kg x 3
56kg x 2
60kg x 1...wasnt supposed to do a 2ndd set and completely forgot Back had actually started to tighten during c n j so thats prob why I forgot

BB BOR
47kg x 5
45kg x 5
43kg x 5

Back got extremely tight

Russian Split Jumps
20kg x 5/5 (3sets)

Clean Pulls
45kg x 2
75kg x 2 (3sets)

Sorenson Holds
3 x 1min

Hollow Holds
3 x 50sec

gymfreak

Thursday 1st of September

Appetite has been uncontrollable since being back to work. Literally starving ALL day. Weights still sitting at 51.9kg so pretty much gonna feed the hunger til I start getting fat:pac::pac:

Paused Front Squats
35kg x 3
45kg x 2
55kg x 1
66kg x 1
71kg x 2
67kg x 3
64kg x 3
Wasnt supposed to try triple 71kg but there wasnt a hope of that happening...2nd rep was a grinder


Pushpress
15kg x 5
25kg x 3
35kg x 1
40kg x 1
45kg x 1
47kg x 4
47kg x 5
45kg x 5
42kg x 5
https://www.instagram.com/p/BJ0xPN8AySI/?taken-by=86gymfreak

Back got increasingly sore as I trained Wasnt allowed deadlift heavy..but I probs should have skipped it altogether in hindsight ...buuuut i really wanted to get a PB triple

Clean Deadlift
45kg x 3
65kg x 2
75kg x 1
80kg x 3...told to stop
75kg x 3

DB Split Squats
12 inch box

3 x 10/10 with 10kg DBs

DB Peterson Step Ups
16inch box
Did these at bw cos didnt want to stress my back anymore

Banded Good Mornings

Got sad that my back hates me so pretended to be a crossfitter

https://www.instagram.com/p/BJ00JYkAOSJ/?taken-by=86gymfreak