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    Hello.

    Today was a tough session.

    I started with 10-20 minutes of mobility work, and stretching through the movement which i will be completing in the session, today was my clean day so therefore i focused on getting my hip flexors, and shoulders nice and loose as i find i am always really tight in these areas.

    warmed up with some hand stand push ups
    3 x 10

    air squats
    4 x 25

    I started with front squats

    60kg 1 x 10
    80kg 1 x 5
    100kg 1 x 5
    110kg 1 x 5
    now my working sets
    120kg 7 x 5

    After this my legs where pretty tired. However i find doing my leg work first warms me up for lifts of the floor.

    I now moved onto full cleans above the knee from the blocks. I didn't go to heavy; as i wanted to focus on my hip drive rather than the weight.

    60kg 1 x 5
    80kg 1 x 5
    now my working sets
    90 kg 1 x 2
    100kg 1 x 2
    110kg 8 x 2

    I then did some clean pulls.

    100kg 1 x 5
    120kg 1 x 5
    130kg 1 x 5
    working sets
    140kg 3 x 5

    After this i did a clean complex which consisted of 3 sets:

    1 deadlift
    1 power clean
    1 hang squat clean
    1 front squat

    I then did some push presses , i was planning on doing jerks but i think my cns was pretty fried at this point. My shoulders have always been my weak point but I'm slowly getting there.

    60kg 1 x 5
    70kg 1 x 5
    75 kg 1 x 5
    80 kg 1 x 5
    working sets
    90kg 1 x 5
    95kg 1 x 5
    97.5kg 1 x 5 i missed the last 2 reps which pissed me off :P

    so that was all my main lifts done and dusted, i then wanted to focus on doing some strength endurance work so i did 3 power cleans at 90kg every minute on the minute for 12 minutes.

    I then finished of with a few bodybuilding type stuff:

    seated dumbbell shoulder press
    3 x 8

    face pull
    3 x 8


    That is pretty much it.
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    Cool, another weightlifter! What are your PBs and do you compete?
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    (Original post by Piggsil)
    Cool, another weightlifter! What are your PBs and do you compete?
    hey ye i just recently started to compete in a number of different competitions:P.

    clean 127.5kg

    snatch 80kg
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    Solid lifts, how long have you been weightlifting?
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    Strong. Welcome!
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    Back Day today

    So today was week 10 of my deadliest cycle so time to max.

    deadlift

    was finding my 1 rm

    60 x 10
    100 x 5
    120 x 1
    130 x 1
    140 x 1
    160 x 1
    170 x 1
    180 x 1
    190 x 1
    200 x 1
    205 x 1
    210 x 1
    215 x 1 PB
    220 x 1 FAIL

    Then did accessory work

    Bent over rows

    4 x 8 @ 80kg

    weighted pull ups

    4 x 8

    death walk with 30kg each hand, did this till failed. GREAT LOWER BACK EXERCISE!

    power cleans

    90kg 6 x 2

    lat pull down

    4 x 8

    finished with 4 x 500m row intervals. 2 minute rest between.

    fastest time i got was 1:27

    that was it not a huge session today as yesterday destroyed me.
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    **** dat deadlift and 500m erg time

    edit gotta remember not to avoid swear filters. too much misc lol
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    So today was week 4 of the base mesocycle of the smolov program.

    Time to squat and max out.

    Squats

    60kg x 5
    80kg x 1
    100kg x 1
    110kg x 1
    120kg x 1
    130kg x 1
    140kg x 1
    150kg x 1
    160kg x 1
    165kg x 1
    170kg x 1
    175kg x 1
    180kg x 1 pb
    185kg x 1 FAIL
    182.5kg x 1 FAIL

    Weighted pistols

    26kg kettlebell 4 x 10

    front rack lunges

    80kg x 4 x 12

    leg press

    4 x 8

    leg curl

    4 x 8

    box jumps 30 inch box

    4 x 15

    not a mad session today but another pb in the bag.
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    2nd max leg day for smolov cycle week 4

    worked up to 180kg

    then tried 185kg again this time with a belt and hit it. PB

    push presses

    70kg 5 x 7

    snatch 7 x 5 @ 70kg


    preety lean also at the moment
    superset shoulder press @ 50kg with bench press @ 70 kg

    did this till couldn't do anymore.

    snatch balance at 60 kg

    5 x 5

    I then hit a small high intensity circuit which consisted of:

    10 power cleans @ 60kg
    10 hand stand press ups
    10 burpees

    x 5 rounds

    Face pull

    4 x 12

    seated shoulder press

    4 x 8

    weighted dips ( don't know why i left these to the end )

    4 x 8 @ 30kg

    Was a fun one today not to heavy apart from the squats but needed a deload.
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    In. Very strong lifts.
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    I think I saw on another thread that your bodyweight is 65 kg? Amazing lifts if that's how much you weigh!
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    (Original post by Pavzky)
    I think I saw on another thread that your bodyweight is 65 kg? Amazing lifts if that's how much you weigh!
    haha thanks well i weighed myself today and I'm now 70kg so not as impressive;(
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    (Original post by Gior)
    haha thanks well i weighed myself today and I'm now 70kg so not as impressive;(
    That's still pretty impressive haha
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    (Original post by Gior)
    haha thanks well i weighed myself today and I'm now 70kg so not as impressive;(
    Damn, that makes your lifts even more impressive!

    How long have you been weightlifting?
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    (Original post by Appeal to reason)
    Damn, that makes your lifts even more impressive!

    How long have you been weightlifting?
    about 6 years mate, i would say 3 years properly.
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    Haven't posted for a while

    Shoulders today

    strict press

    50 kg 1 x 5
    60 kg 1 x 5
    65 kg 1 x 5
    70 kg 6 x 5

    push press

    60kg 1 x 5
    70kg 1 x 5
    80kg 1 x 5
    85kg 1 x 1
    90kg 1 x 1
    95kg 1 x 1
    97.5kg 1 x 1 fail
    80kg 3 x 3
    60kg 3 x 12

    power cleans

    100 kg 6 x 3

    super set

    40kg strict press too failure
    17.5kg dumbbell shoulder press too failure

    did about 6 rounds

    strict press drop set

    55kg x 10
    40kg x 8
    30kg x 7

    strict press time under tension sets

    40kg 4 x 8

    hand stand push ups

    3 x 10

    high clean pulls

    4 x 10

    lateral raise

    as many as possible at 20 kg
 
 
 
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