8/7

Lots of complexes today, heat was insane, it's around 93 degrees outside and prolly close to 100 in the gym.

Clean & Jerk
50 - 2x5+3
70 - 1x3
80 - 1x1
90 - 1x1
100 - 1x1

Complex 1
Powerclean + Frontsquat x3 + Jerk
80 - 5x1

Complex 2
Pull + Clean + Powerclean + Clean/Thruser + Jerk
80 - 5x1

Complex 3
Klokovcomplex (Pull + clean + paused FS + pushpress + paused jerk)
90 - 5x1

Cleanpulls
110 - 5x3

Biceps
10set

Rear Delt Flyes
6set

Vid on complex 2 & 3 (last in each set)



This post was edited by PlaaD on Jul 8 2014 06:35am

10/7

Slightly hungover (just like pretty much every day for the last month...)

Militarypress
50 - 3x5

Log
65 - 5x1+3
75 - 1x1
85 - 1x0, fail on press, shoulder is still bit off...

Squat
50 - 1x8
80 - 1x5
100 - 1x1
120 - 1x1
130 - 10x1, ~3ct paus on half of them.
DOMS/pain in Tibialis and Peroneus from playing football pretty much every day.

Deadlift - deficit
70 - 1x5
100 - 1x5
130 - 1x2
150 - 1x2
170 - 1x1
180 - 1x1
Felt real heavy

Chins btn
3x5

Never cease to amaze me with how hard you work

22/7

First workout in almost 2 weeks due being sick and minor injuries.
Managed to re-injure back from playing football and drinking so training will focus on rehab with some lifts.

Bench
40 - 3x10
60 - 5x3 ss rear delt flyes 5x8

Powersnatch
40 - 5x3

Snatchpress ss dumbbellpress
40 - 5x3 / 21 - 5x8

Dumbbell shoulderpress ss machine side laterals
11 - 3x20 / 3x10

Dumbbellcurl
11 - 3x15

Hyperextensions ss abs
3x20 / 3x20


Thanks mate, sadly I am too careless when doing shit outside the gym...

23/7

Frontsquat ss legextension
50 - 2x8 / 2x20
70 - 2x6 / 2x20
90 - 5x1 3ct / 5x10

Squat ss legcurl
100 - 3x1 10-20ct / 3x15

The Mountains ss side bends
6x20 / 6x12

Abs ss Machine backextensions
5x10 / 5x20

So I re-injured my back during football at the start of july so it has only been rest & some rehab since so nothing cool.
Did some speed/techniqueng work ysteterday

Currentn uppdpate
Back is almost backa to usuala.^
Right hand got 1broken knuclekle (pinkyk)and 2crachchked fingers so lifitng without straps is pretty hard atm (pinkkky only fingr not able to grip).
4plate sumo vs close,o
Aroaund 86kg bw atm (same as during 190kg squat @ 120 CJ
E: sumoform is quite bad, not enouguht flexibiliyity in hips atm


This post was edited by PlaaD on Aug 24 2014 04:25pm