Press
3×33
3×38
7×42.5
HSPU 5sets 5,2,2,3,3
Double KB Press 5×10 @12KG
Leg Raises 5×15
103113
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Monthly Archives: October 2013
103013
Back Squat
3x 47.5KG
3x 54KG
15x 61KG
Back Squat 5×10 @45.5KG (Last 3 Sets 8 Reps, Losing Form)
100 In & Outs (Wider Range of Motion)
102913
Bench Press
3x 47.5KG
3x 54KG
7x 61KG
DB Bench Press 5×10
5 Set AMRAP Strict Ring Dips 8,8,6,6,6
102613
102513
Clean First Pull
5x 41
5x 47.5
12x 53.5
5×5 Pull Ups
5×10 Hanging Leg Raises
102313
Press
5×30.5
5×35.5
9×40
Double KB Press 5×10 @12KG
HSPU 5xMax @3,3,2,0,1
Jerk Practice.Shoulders pretty worn out by then so only worked up to 55KG. Missed the double.
5 Sets of Front Lever Work
50 Crunches.
102213
Snatch Triples. Think Im getting faster getting under the bar now.
Front Squat
5x 41
5x 47.5
8x 53.5
Front Squat 5×10 @50%1RM EST 33KG
50 In & Outs.
102113
Bench Press
5x 44KG
5x 50.5KG
8x 57.5KG
Supplement Exercises
Bench Press 5×10 @37.5KG
Single Arm Dumbbell Row 5×10 @40lbs
Crunches 5×30
102013
Start of Strength Program. Trying out the 531 program. Starts off easy today but lets see how it goes.
Back Squat
5x 44KG
5x 50.5KG
12x 135lbs
Supplements
Leg Curls
5×10 @100LBS
Front Squat
2×10 @ 85lbs. Wanted to to 5 sets but back felt a twitch.
Then, Globo Gym Shenanigans
101913
Triple Snatch worked up to 43KG. Failed at 44KG. Was thinking Punch the Ceiling after Second Pull. But still had to think of hip extension. Not automatic yet.
2 x Snatch First Pull + Hang Panda Pull 5×2 @ 70KG
10 Rounds Of:
5 Squat Jumps
5 Evil Wheels (Knees)