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Applying to Uni? Let Universities come to you. Click here to get your perfect place 20-10-2014
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    (Original post by aivi)
    Nice work with the snatching, and strong jerks!
    Happy with the snatching, need my jerks to be as good as yours though :moon:
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    Really knackered at training today.

    Month 1, week 2, training 3

    Power Cleans
    25 x 3
    35 x 3
    42.5 x 3
    45 x 3
    47.5 x 2

    Snatch Pulls
    35 x 3
    42.5 x 3
    45 x 3
    47.5 x 3
    52.5 x 3

    Ab rolls and planks

    Box Jumps
    Managed to fall over and massively bang my leg going for a double at a fair height. Ow.

    Front Squats
    40 x 3
    50 x 3
    60 x 3
    62.5 x 2,f --> got stuck at the bottom, nothing left
    (belt)
    62.5 x 3

    So weak! Thinking the ab rolls and planks and being shaken from the jumping accident screwed me over a bit here. Also lower back was fried from power jerks yesterday.
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    ab roll before front squats? Interesting!
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    (Original post by redbuthotter)
    ab roll before front squats? Interesting!
    Yeah it was a stupid idea. I did them whilst waiting for my bf to finish snatching so we could set up for jumps. Front Squats + fatigued mid section = fail
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    Month 1, Week 2, Training 4
    Not quite as shattered today.

    Jerk
    25 x 3
    30 x 3
    35 x 2
    42.5 x 2
    45 x 2
    47.5 x 2
    50 x 2

    A couple of these felt really good, especially the 47.5 ones.

    Good Mornings
    20 x 5
    30 x 5
    37.5 x 7
    37.5 x 7
    37.5 x 7

    Strict Press
    20 x 5
    25 x 5
    25 x 5
    25 x 5

    Back Squat
    50 x 5
    60 x 4
    67.5 x 3
    72.5 x 5
    72.5 x 5
    72.5 x 5
    72.5 x 5
    72.5 x 5

    These felt awesome, especially considering my front squat fail yesterday.
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    So what kind of exercises do you do for back and core? good mornings, ab wheel and planks?
    I think I need to start adding some planks
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    (Original post by aivi)
    So what kind of exercises do you do for back and core? good mornings, ab wheel and planks?
    I think I need to start adding some planks
    Yep, starting to add more of this stuff in as I have noticed it's a real weakness. In addition to those 3 I am also doing this thing where I go on all fours and practise tensing my glutes and abs (kind of like a pelvic floor exercise lol).
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    Did some sprints on Tuesday. Going home tomorrow so sneaked in a cheeky lifting session today. Got a great surprise when we arrived - the club has bought a new platform! 50% off at eleiko so we pounced. Great, the club's capacity is doubled!

    Snatch
    25 x 2
    32.5 x 2
    35 x 2
    37.5 x 2
    40 x 2
    42.5 x f,f GRR
    42.5 x 2
    45 x f,1
    45 x f,f,1

    A bit annoying.

    Clean and Jerk
    35 x 2
    40 x 2
    42.5 x 2
    45 x 2
    48 x 2
    53 x 2 --> these were really hard in the cleans.

    Very happy with my jerks today.

    Squats
    40 x 3
    50 x 3
    62.5 x 7
    62.5 x 7
    62.5 x 7
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    Did a training with my brother in the garage. Did the pack of cards workout where each suit is a different exercise and the number is the reps you do. We changed up some of the exercises halfway through for some variety.
    The exercises were pushups, squats with a light bar, OHP, burpees, jumping jacks, stiff-leg deadlifts, pendlay rows and planks for the jokers!
    Was fun.
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    Good to mix it up every now and then and try something new
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    Yeah at home I don't have any decent facilities, so I had to be a bit creative
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    Can I ask where you got your program from? Was it someone at your gym?
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    (Original post by laeti)
    Can I ask where you got your program from? Was it someone at your gym?
    It's a programme from Trondheim atlet klubb, I think it's online, I can try and find it for you if you want? It's in Norwegian but it's pretty easy to understand.
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    (Original post by Becca)
    It's a programme from Trondheim atlet klubb, I think it's online, I can try and find it for you if you want? It's in Norwegian but it's pretty easy to understand.

    Yeah if you don't mind, that'd be really useful
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    (Original post by laeti)
    Yeah if you don't mind, that'd be really useful
    I'm on my phone now but if you remind me next week I can get it for you - I'll have a computer then
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    (Original post by Becca)
    I'm on my phone now but if you remind me next week I can get it for you - I'll have a computer then
    Can you please report at 6.45 or before if klokov/akkeav are present at the athletes parade. Thanks.
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    (Original post by redbuthotter)
    Can you please report at 6.45 or before if klokov/akkeav are present at the athletes parade. Thanks.
    Sorry, didn't see this, but I didn't have wifi there anyway. But no, they weren't in the parade :p:
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    Some pics from the -105kgs

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    Trained today. Can't train again til Wednesday because of a work seminar (with 4 meals a day lolol). As of Weds eve I'm back on low carb diet to make sure I am the right weight come 20th October!

    Pretty nice little training today, considering I've had a week off. Not on program though.

    Snatch
    25 x 3
    32.5 x 2
    35 x 2
    40 x 2
    42.5 x f, 2 (first good one was really good :cool: )
    45 x 1
    47.5 x f,f --> almost had the first one, but lost balance. Filmed it so will have a look later.

    Clean and Jerk
    35 x 2
    40 x 2
    43 x 2
    45 x 2
    48 x 2
    50 x 2
    53 x 1
    55.5 x 1 --> elbow touched knee in clean, but I'm counting it as a good training lift :p:

    FS
    50 x 3
    55 x 3
    60 x 3
    These were hard. Really out of condition on these, need to get them good again!

    BS
    65 x 3
    70 x 3
    77.5 x 3

    (Original post by laeti)
    Yeah if you don't mind, that'd be really useful
    I've attached the training programme. It's based on percentages so where it says 75 that means 75% of your max weight for that lift.

    Some vocab: rykk = snatch, støt = clean and jerk, styrkerykk = power snatch, overstøt = jerk, kickstøt = power jerk, pressvending = power clean, knebøy = squat, drag = pull (so rykkdrag = snatch pull).

    I don't follow the percentages on the squats, I have different programmes for front and back squats, but I generally do them on the prescribed days.

    I've also attached a weight percentages conversion chart so you can easily check what weights to do rather than sitting and working it out.

    Ask if you want any more info!
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    Attached Files
  1. File Type: pdf Terje Hansen nr 2.pdf (403.7 KB, 39 views)
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    What weight are you at atm? My weight's been creeping up as well, and though I know part of it is muscle, there's way too much flab on top of it.
    I think I'll start my diet as well on Wednesday I might start using fitnesspal/myplate to track my food again, it takes effort, but seems to help.
    Do you track your calorie/carb intake, or just generally cut back on carbs (so less/no grains etc.)?

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