Starting Smolov tomorrow.

[Flyer]

12/6/09 - Friday

Burgener Warmup

Front Squat
5x4 - 85

Military Press
5x 40
2x3 50

Jerk
2x 60
1x 65
1x 70

15/6/09 - Monday

Overhead Squat
5x 40
3x 60
4x 60
3x 60

Front Squat
4x 90
1x 100
1x 102.5 PR

Spine Decompressor

Bench
5x 40
5x 60
2x5 - 70
5x 60

 

[Flyer]

YEahhhhh...

18/6/09 - Thursday

Burgener Warmup Variation.

Snatch
1x 40 + 3 OH squat
1x 45 + 3 OH squat
1x 50 + 3 OH squat
1x 55
1x 57.5 PR
3x 60 - Missed all 3 attempts, got very close on the last attempt - oh well. 1 PR is great!

Deadlifts
5x 60
5x 80
5x 100
2x5 120
1x 130

Spine decompressor + lunges.

And outta there! :woo:

 

[Flyer]

One month onwards.

Joined a proper weightlifting gym - worked on techniques on the C&J, and the Snatch.

Strength exercise after power exercise.

Front squat
105 PR - tested after a back squat set - felt like I could do add 5kg, but I'll try again next fortnight.

Jerks - need to work on feet position and landing position.
80 PR

Deadlift
130 x 5 PR

 

[dispatch]

hey man good to see your still hacking away in my absence - you seem to have been put off doing back squats ? love to see a PR up soon

 

[Flyer]

Another few weeks on: back to basics

Deadlift
140 x 3 PR

Bench - havnt done these is sooo long.
5x4 - 67.5

Squat
5x5 - 120

 

[Flyer]

18/8/09 - at last

Snatch (technique work again)
5x3 - 40

C&J
3x 45
3x 50
1x 60
1x 70
1x 80kg Clean only PR

Spine Decompressor

Pullups

I remembered when 60 was heavy. I will remember when 80 is heavy. Next Goal: 82.5!