Taj Lifts
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23/08/2017
Front Squat:
40kg x3
50kg x2
55kg x2
60kg x2
65kg 6x3
all good
OHP:
30kg x3
40kg x3
47.5kg x4 (+2rep PR)
50kg X
40kg x8
50kg got stuck just above my nose, sooo annoying cos I know I can do it. Didn't want to grind it though cos I already had a pretty grindy rep on the previous set. I will defo get this next week idc
Front Squat:
40kg x3
50kg x2
55kg x2
60kg x2
65kg 6x3
all good
OHP:
30kg x3
40kg x3
47.5kg x4 (+2rep PR)
50kg X
40kg x8
50kg got stuck just above my nose, sooo annoying cos I know I can do it. Didn't want to grind it though cos I already had a pretty grindy rep on the previous set. I will defo get this next week idc
(edited 6 years ago)
24/08/2017
No sleep last night, went on a likkle adventure (took photos of the night sky down near Brighton). Also played 2 hours of basketball before training lol.
Snatch:
20kg x3
25kg x3
27.5kg x2
30kg 2x1 + 1 miss
32.5kg x1
35kg x2 (PR)
Surprisingly decent considering I was rekt
Power Clean + Power Jerk:
40kg x2
45kg 2x1
50kg x1
55kg x1
60kg x1
Pretty much all PRs cos I've never really done power jerks before. Didn't bother doing full C&J (split) cos again I was too rekt so did this for fun lol. Didn't expect to hit 60kg so easily
No sleep last night, went on a likkle adventure (took photos of the night sky down near Brighton). Also played 2 hours of basketball before training lol.
Snatch:
20kg x3
25kg x3
27.5kg x2
30kg 2x1 + 1 miss
32.5kg x1
35kg x2 (PR)
Surprisingly decent considering I was rekt
Power Clean + Power Jerk:
40kg x2
45kg 2x1
50kg x1
55kg x1
60kg x1
Pretty much all PRs cos I've never really done power jerks before. Didn't bother doing full C&J (split) cos again I was too rekt so did this for fun lol. Didn't expect to hit 60kg so easily
25/08/2017
Still hella tired from yesterday
Back Squat:
40kg x3
50kg x2
60kg x2
70kg 6x3
Bench:
40kg x3
50kg x3
60kg x3
65kg x4
72.5kg 2x0
Got some pretty good advice on how to setup. I'm sure I can make this weight as on the second attempt I got it about halfway up - been feeling like crap all day so as long as I'm good next week, I'll defo make it.
Still hella tired from yesterday
Back Squat:
40kg x3
50kg x2
60kg x2
70kg 6x3
Bench:
40kg x3
50kg x3
60kg x3
65kg x4
72.5kg 2x0
Got some pretty good advice on how to setup. I'm sure I can make this weight as on the second attempt I got it about halfway up - been feeling like crap all day so as long as I'm good next week, I'll defo make it.
30/08/2017
Back Squat:
40kg x2
50kg x2
60kg x2
70kg x2
77.5kg 3x4
Kinda hard tbh but my front squat is feeling very solid. I might start using a belt for sets above 90% on backsquat. I've done this weight for 5x5 in the past which is annoying
OHP:
30kg x3
40kg x3
45kg x3
50kg x1 (PR)
40kg x9
50 wasn't even that grindy, upper body progress has been pretty consistent
Accessories: BW pullups 5x6, lat pulldown
Back Squat:
40kg x2
50kg x2
60kg x2
70kg x2
77.5kg 3x4
Kinda hard tbh but my front squat is feeling very solid. I might start using a belt for sets above 90% on backsquat. I've done this weight for 5x5 in the past which is annoying
OHP:
30kg x3
40kg x3
45kg x3
50kg x1 (PR)
40kg x9
50 wasn't even that grindy, upper body progress has been pretty consistent
Accessories: BW pullups 5x6, lat pulldown
(edited 6 years ago)
Original post by TajwarC
30/08/2017
Back Squat:
40kg x2
50kg x2
60kg x2
70kg x2
77.5kg 3x4
Kinda hard tbh but my front squat is feeling very solid. I might start using a belt for sets above 90% on backsquat. I've done this weight for 5x5 in the past which is annoying
OHP:
30kg x3
40kg x3
45kg x3
50kg x1 (PR)
40kg x9
50 wasn't even that grindy, upper body progress has been pretty consistent
Accessories: BW pullups 5x6, lat pulldown
Back Squat:
40kg x2
50kg x2
60kg x2
70kg x2
77.5kg 3x4
Kinda hard tbh but my front squat is feeling very solid. I might start using a belt for sets above 90% on backsquat. I've done this weight for 5x5 in the past which is annoying
OHP:
30kg x3
40kg x3
45kg x3
50kg x1 (PR)
40kg x9
50 wasn't even that grindy, upper body progress has been pretty consistent
Accessories: BW pullups 5x6, lat pulldown
Up your lower body volume, not seeing enough of it where you typically do at least two upper body accessory movements each day. (Oly lifts don't count as lower imo)
Original post by Sae.HH
Up your lower body volume, not seeing enough of it where you typically do at least two upper body accessory movements each day. (Oly lifts don't count as lower imo)
I think you're right, but I have been squatting 3 times a week for the past 3 weeks or so. Doing some extra pulls should help cos I haven't pulled anything that heavy in months
I might be struggling with the back squat simply because I'm only doing it once a week but I don't see myself doing it twice a week along with fronts twice a week currently without a decent calorific surplus. I'm still maintaining without major problems with progression, at least with upper body. Gunna finish this programme and see what my numbers are first
Original post by TajwarC
I think you're right, but I have been squatting 3 times a week for the past 3 weeks or so. Doing some extra pulls should help cos I haven't pulled anything that heavy in months
I might be struggling with the back squat simply because I'm only doing it once a week but I don't see myself doing it twice a week along with fronts twice a week currently without a decent calorific surplus. I'm still maintaining without major problems with progression, at least with upper body. Gunna finish this programme and see what my numbers are first
I might be struggling with the back squat simply because I'm only doing it once a week but I don't see myself doing it twice a week along with fronts twice a week currently without a decent calorific surplus. I'm still maintaining without major problems with progression, at least with upper body. Gunna finish this programme and see what my numbers are first
You might aswell jump into a surplus and get to it tbh, you won't have this kind of freedom as you get older
Make the most of it. Much smarter to cut with reduced training frequency if you had to choose.Original post by Sae.HH
You might aswell jump into a surplus and get to it tbh, you won't have this kind of freedom as you get older Make the most of it. Much smarter to cut with reduced training frequency if you had to choose.
Make the most of it. Much smarter to cut with reduced training frequency if you had to choose.Ahh man I really don't wanna go into surplus just yet cos I usually just get fat lool. I've lost 7kg and I'm not even lean at all atm. Think I'll stick to maintenance for at least a few more weeks and see what happens
31/08/2017
Snatch:
20kg x3
25kg x3
30kg 2x2
32.5kg x2
35kg x2
37.5kg 2x1+2 misses
40kg miss
Meh
Power Clean + Push Press:
20kg x1
40kg x1
45kg x1
50kg x1
55kg x1
60kg x1 (Push press PR)
50kg x(1+3)
Finally hit 60kg push press, been chasing that for a while
[video="youtube;Pv8Vr_N7OrM"]https://www.youtube.com/watch?v=Pv8Vr_N7OrM[/video]
Snatch:
20kg x3
25kg x3
30kg 2x2
32.5kg x2
35kg x2
37.5kg 2x1+2 misses
40kg miss
Meh
Power Clean + Push Press:
20kg x1
40kg x1
45kg x1
50kg x1
55kg x1
60kg x1 (Push press PR)
50kg x(1+3)
Finally hit 60kg push press, been chasing that for a while
[video="youtube;Pv8Vr_N7OrM"]https://www.youtube.com/watch?v=Pv8Vr_N7OrM[/video]
(edited 6 years ago)
01/09/2017
Front Squat:
40kg x3
50kg x2
60kg x2
67.5kg x2
72.5kg 3x3
80kg x1
Felt manageable for the most part but pretty hard
Bench:
40kg x3
50kg x3
60kg x3
67.5kg 2x3 (PR)
72.5kg x1 (PR)
75kg x1 (PR)
All easy... Might as well say goodbye to my olympic lifting career if my bench and OHP gains stay consistent lol
Deadlift:
60kg x3
80kg x2
100kg x2
120kg x1
Clean pulls have ruined my deadlift setup
Accessories: dumbell curls, graduated to 14kg each arm
Front Squat:
40kg x3
50kg x2
60kg x2
67.5kg x2
72.5kg 3x3
80kg x1
Felt manageable for the most part but pretty hard
Bench:
40kg x3
50kg x3
60kg x3
67.5kg 2x3 (PR)
72.5kg x1 (PR)
75kg x1 (PR)
All easy... Might as well say goodbye to my olympic lifting career if my bench and OHP gains stay consistent lol
Deadlift:
60kg x3
80kg x2
100kg x2
120kg x1
Clean pulls have ruined my deadlift setup
Accessories: dumbell curls, graduated to 14kg each arm
05/09/2017
Clean and Jerk:
40kg x(1+2)
50kg x(1+2)
57.5kg x(1+3) (PR)
60kg x(1+2.5) (PR)
Screwed up recovery on 3rd jerk at 60kg. Shoulders were feeling pretty bad even at 40kg, so I wasn't keen on sitting in the split position for too long. I.e. Basically I'm sure I can do 3 solid reps when I'm 100%.
Snatch Pulls:
40kg 2x3
50kg x3
60kg x3
Clean and Jerk:
40kg x(1+2)
50kg x(1+2)
57.5kg x(1+3) (PR)
60kg x(1+2.5) (PR)
Screwed up recovery on 3rd jerk at 60kg. Shoulders were feeling pretty bad even at 40kg, so I wasn't keen on sitting in the split position for too long. I.e. Basically I'm sure I can do 3 solid reps when I'm 100%.
Snatch Pulls:
40kg 2x3
50kg x3
60kg x3
06/09/2017
Back Squat:
40kg x3
60kg x2
70kg x2
80kg x2
85kg x2
90kg x2
95kg x2 (PR)
100kg x1
Pretty good, technically gained strength since last time I did 100kg I was about 7kg heavier
OHP:
30kg x3
40kg x2
45kg x2
50kg x1
Knew I would suffer on these due to recent shoulder strains, didn't bother with AMRAP.
Accessories: pullups/chinups 5x6, lat pulldown
Back Squat:
40kg x3
60kg x2
70kg x2
80kg x2
85kg x2
90kg x2
95kg x2 (PR)
100kg x1
Pretty good, technically gained strength since last time I did 100kg I was about 7kg heavier
OHP:
30kg x3
40kg x2
45kg x2
50kg x1
Knew I would suffer on these due to recent shoulder strains, didn't bother with AMRAP.
Accessories: pullups/chinups 5x6, lat pulldown
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