Vid on 110 & 120 jerk
Nvm semi-russian sounds.


This post was edited by PlaaD on May 28 2014 01:54pm

1/6

Powersnatch
40 - 8x3

Powerclean & jerk
40 - 1x2
60 - 1x2
70 - 1x2
80 - 1x2
90 - 1x2


Rackjerk
70 - 1x5
90 - 1x3
90 - 1x3 - BTN

Frontsquat
60/80/100x3
110 - 1x1 - 2ct
120 - 1x1 - 2ct
130 - 1x1 - 2ct

Squat
50/80/100/120/130x1 - 3ct

Powershrug
80 - 1x15
120 - 1x15
160 - 1x5
200 - 1x5
230 - 1x5
260 - 1x5

Dumbbellpress ss rear delt fly.
30 - 4x6 / 5 - 4x10

3/6

Snatch - mobility work, tried to use my ''real'' grip, don't hurt much on these weights.
Bar - 5x5
40 - 4x1

Complex - 2 powercleans+1 clean & jerk(=1rep)
50 - 2x1
70 - 1x1
80 - 2x1
90 - 1x1, decapitation mode activated on powercleans

Hangclean from hip, only using traps
50 - 5x3

Hippulls
80 - 2x5, too much DOMS in traps

Paused squats
50 - 1x5
80 - 2x6

Klokovpress, tried maxwidth on grip.
40 - 3x5

Skullcrushers ss dumbbellcurl
30 - 5x8 ss 15 - 1x8/20 - 3x6/25 - 1x5

Dumbbellcurl ss rear delt flyes
15 - 3x10 ss 5 - 3x10

Pushdowns with green band ss forearmcurls
3xfail ss 20 - 3x10

Pushdowns ss cablecurl - rope
4set

Pushdowns ss cablecurl - bar ss cablerotations
4set

Ze pump

This post was edited by PlaaD on Jun 3 2014 10:30am

5/6

So much DOMS in traps, delts and triceps. Jerks were superhard to do well.

Rackjerk
50 - 1x3+1x3 btn
70 - 1x3+1x3 btn
80 - 1x1+1x1 btn
90 - 2x2+1x1 btn
100 - 2x1 btn
80 - 1x3

Frontsquat - 3sec paus
50 - 1x5/70x5
90 - 1x3
110 - 1x3
120 - 1x2

Hangclean
70 - 3x3

Nice man Whats ur Heaviest Clean?

Coming soon!

-Power curl
-Hip superpress
-Frog dips
-Backsnaps of the beyondness

125kg on clean & jerk.
110x3 on powerclean



Sounds mad.
My back seems to be unable to snap, except when doing OHP with friends whilst drunk...

6/6

It's pumpfriday!

Chins
3x5
+10kg - 10x3, 3sets btn

Barbellrow
60 - 1x10
80 - 1x10
100 - 1x10
120 - 1x5
140 - 1x5
120 - 1x5

Highrow-pulls
120 - 3x3

Pendlayrows
80 - 2x6

Dumbbellrows
51 - 5x8

Hanging legraises
6x10

Dumbbellcurl
15 - 1x10
20 - 1x10
15 - 1x10
20 - 1x8
12.5 - 1x10
20 - 1x6

Toes to bar
5x5

Cablerows
10>10>10>10>10>10>10>10>10>10, not sure about weights on any of the dropsets
75 - 3x12

Dumbbellcurl
12.5 - 1x25

7/6

Boxclean
50 - 2x3
70 - 1x3
80 - 1x3
90 - 1x3
100 - 1x2
50 - 2x5 - powerclean
70 - 1x5 - powerclean

Pushpress
50 - 5x3

Frontsquat
50 - 1x5
80 - 1x5
100 - 3x3

Squat - 10ct
100 - 5x1

Clean
80 - 2x2

Snatch - mobility/technique
5x5

Farmerswalk
70kg / hand ~15-20m
90kg / hand ~10-15m
100kg / hand ~5-10m

Vid on 180kg farmers.
http://instagram.com/p/o8TQSVlb8Z/

This post was edited by PlaaD on Jun 7 2014 08:26am

9/6

Workout 1

Snatchcomplex; Pull+powersnatch+powerhangsnatch
40 - 15x1+1+4

Pull + powerclean
50 - 1x1+5
70 - 5x1+3

Workout 2

Frontsquat
50 - 1x10
80 - 1x5
100 - 1x5
110 - 1x3
125 - 1x2
132.5 - 1x1
140 - 1x1 - PR! Pretty easy though, will get 150 during the summer.

Squat
50 - 1x10
100 - 1x5
120 - 1x3
130 - 1x3
140 - 1x1
150 - 1x1 - 3ct
160 - 1x1 - 5ct - PR I guess.
140 - 2x1

Vid on 125x2 and 140x1 frontsquat + 160 paused squat.


This post was edited by PlaaD on Jun 9 2014 10:16am

11/6

Musclesnatch
40 - 3x5
50 - 1x5
60 - 2x3
65 - 1x1
70 - 1x0
60 - 2x3

C&J and thrusters (mixed)
60 - 40-50reps ish. Did just do technique work and did not really do sets x reps but just went for it.

This post was edited by PlaaD on Jun 11 2014 09:12am