Forgot to log yesterdays workout.

17/6

Powerclean & jerk
60 - 3x5
80 - 6x2

Frontsquat 3ct
70 - 1x5
90 - 1x3
100 - 1x2
120 - 2x1

Squat 7ct
100 - 1x3
120 - 5x1

SLDL from deficit
100 - 3x5
130 - 1x5

Deadlift from deficit
130 - 1x1
160 - 1x1
180 - 1x2
200 - 1x1
220 - 1x1 - PR from deficit, felt kinda easy aswell. Vid at the bottom of the post.

18/6

Clean & Jerk
40 - 3x5
70 - 1x3
Remembered I was supposed to do clean & pushpress today here.
80 - 2x2 - first rep is a thruster
90 - 2x2 - first rep is a thruster

Pushpress from rack
50 - 1x5
80 - 1x3
100 - 1x0, meh

Rackjerk btn
50 - 1x3
80 - 1x1
100 - 1x1
110 - 1x1
120 - 1x0, meh x3

Powerclean & strict press
50 - 3x2+6

Chins btn
8x5
Ghettochins
Around 30reps total

Hantelpress
20 - 1x10
30 - 5x6
20 - 2x8

Abs ~300reps.


Vid on 220kg deficit deadlift.

22/6

Powercleans - box (knee height)
50 - 2x5
70 - 2x3
80 - 6x3

Deadlifts, deficit (25kg bumper)
120 - 1x5
160 - 1x3
180 - 1x1
200 - 1x1
180 - 1x1

Deadlift
160 - 1x3

Cleanpull
120 - 5x3

24/6

Clean & Jerk
50 - 2x3
70 - 1x3
80 - 1x2
90 - 1x1+1
100 - 1x1
110 - 1x1
120 - 1x1 , some pressout, legs were completely dead.
100 - 3x1

Frontsquat
70 - 1x5
100 - 1x3
120 - 1x1
132.5 - 1x1
120 - 3x2

Squat
50/90/120/160x1
150 - 3x1
130 - 3x1 - 5ct

Powerclean
50 - 1x3
80 - 3x3

Cleanpull from deficit
120 - 5x3

Deadlift (PL style, no shoes)
160 - 1x1
180 - 1x1
200 - 1x1
210 - 1x1
180 - 1x3

Chins
5x5 - BTN
GHETTOCHINS BRAH ~5sets of trolling around

Toes to bar
3x8

Vid of 100/110/120 C&J + the squat set

25/6

Powersnatch + musclesnatch
40 - 3x3+1
50 - 3x3+1
60 - 1x3+1
70 - 1x1+0

Closegrip snatch
50 - 3x3

Squatjerk/snatch balance
60 - 1x3
70 - 1x3
80 - 1x2
90 - 1x1
100 - 1x1

Snatchpull
100 - 3x3

Bench
40 - 1x10
60 - 1x10
80 - 3x3
60 - 2x10

Dumbbellpress
22.5 - 3x8
30 - 3x6

12set biceps. 12set triceps, 6set rear delt flyes.
SUNS OUT GUNS OUT

Vid on 100kg squatjerk, this is maxwidth for me without wrist going in fucking horrible pain.


This post was edited by PlaaD on Jun 25 2014 07:23am

29/6

Powerclean + powerjerk
50 - 1x3
70 - 1x3
80 - 1x1
90 - 5x1

Squat
70 - 1x10
100 - 1x5
120 - 1x1
145 - 1x1
155 - 1x1
165 - 1x1
177.5 - 1x1
190 - 1x1 - 10kg PR. Almost passed out after I turned off the camera, had a mad headache the rest of the session

Zombiesquat
80 - 2x3, 1x2 (bar rolled)

OHP
50 - 3x5

Chins BTN
3x3

Barbellrow
60 - 1x10, 1x15, 1x20, 1x25

Cablerow, 1 hand
2x10

Hyperextensions
3x15



This post was edited by PlaaD on Jun 29 2014 07:27am

1/7

Sore and stiff in pretty much whole body, real light workout.

Musclesnatch
40 - 5x3
Powersnatch
40 - 3x3
Musclesnatch
50 - 10x3
Powersnatch
50 - 3x3

Squat, 5sec paus
50 - 1x3
90 - 1x3
130 - 5x1

Clean deadlift
130 - 2x3

Snatchpull
90 - 5x3

Hanging legraise
5x10

Bench crunch
5x10

Cablecrunch
Unknown weight - 4x30

Hyperextensions
3x30

3/7

Powerclean & jerk
50 - 2x3
70 - 1x1+3, some issues with right shoulder so stopped with jerks

Powercleans, 1min rest
80 - 10x2

Frontsquats, 1½min rest
50 - 1x10
90 - 1x5
110 - 5x1 - 3ct
120 - 3x1 - 3ct

CG bench, shoulder was bit off
50 - 4x10
70 - 3x5 - 5cm board
70 - 3x1 - 5ct

Dumbbellpress
20 - 5x12, 3x6

12set biceps
7set triceps
6set Rear Delt Flys

Vid on last 120 frontsquat


This post was edited by PlaaD on Jul 3 2014 08:05am

4/7

Powercleans (with a 22.5kg bar, no me gusta)
52.5 - 2x3
72.5 - 1x3
82.5 - 1x1
92.5 - 2x1

Deadlift, real Eleiko bar now.
70 - 1x6
120 - 1x3
150 - 1x1
170 - 1x1
190 - 1x1
210 -1x2, still a bit sore in right hip after max squat...

Squat - 5ct
70 - 1x3
110 - 1x2
130 - 1x2

Some chins and cablerows

And some drunkrowing during the night.

Looking good man!

7/7

Real short workout focusing on technique and trying to get used with the closegrip on snatch.

Snatch
40 - 6x3
50 - 5x3

Snatchpulls
70 - 5x3

Hyperextensions
3x10



Thanks man!