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    22/08/2017

    Clean Pull:
    60kg x3
    70kg x3
    80kg 4x3

    Snatch Deadlift:
    60kg x3
    70kg x3 (PR)
    80kg x2 (PR)
    60kg x3 (more of a snatch pull)

    Sub maximal for the most part, not very fulfilling but got the work in. Can't wait to max out again tbh
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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
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    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
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    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.
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    Goddamn you makin all kinds of gains.
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    27/08/2017


    Bench:
    60kg x5
    60kg x4
    60kg x4
    60kg x5
    60kg x5
    60kg x4.75

    Right arm locked out but left didn't on final rep

    Push Press:
    30kg x3
    40kg x3
    50kg x2
    55kg x0
    50kg x3
    55kg x1

    Not my day today, gunna move these to Monday

    Accessories: tricep pushdowns, bicep curls
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    28/08/2017

    Front Squat:
    40kg x3
    50kg x2
    60kg x2
    67.5kg 3x5

    Usually something snaps if I do more than 5 reps on front squats but felt pretty solid

    Clean Pull:
    60kg x3
    70kg x3
    80kg x3
    85kg 3x3

    Accessories: BW dips 4x8+1x10
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    29/08/2017

    Couple hours of basketball just before training

    C&J
    55kg 3x3 (PR)

    People standing kinda close to me + in front of a mirror threw me off on some of the reps

    Snatch Highpull:
    40kg x3
    45kg x3
    47.5kg x3
    50kg x3
    52.5kg x3
    55kg x3

    Pulling really high
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    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
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    (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
    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)
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    (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
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    (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
    You might aswell jump into a surplus and get to it tbh, you won't have this kind of freedom as you get older :p: Make the most of it. Much smarter to cut with reduced training frequency if you had to choose.
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    (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 :p: 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
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    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

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    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
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    03/09/2017

    Bench:
    62.5kg 4x4

    No real problems apart from 3rd set, had a dodgy setup

    Push Press:
    20kg x3
    40kg x3
    50kg x2
    55kg x2

    Should have done them tomorrow

    Accessories: curls, tricep pushdowns, GHD
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    04/09/2017

    Front Squat:
    40kg x2
    50kg x2
    60kg 6x2

    Clean pull:
    60kg x3
    70kg x3
    80kg x3
    90kg 3x3

    Accessories: 1x10 BW dips, shoulders feeling quite impinged so stopped there
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    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
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    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
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    07/09/2017

    Snatch:
    20kg x3
    25kg 2x2
    27.5kg x2
    30kg x2
    32.5kg x2
    35kg 4x1

    Don't even know whats going on tbh, tore a callous. Really struggling with holding the bar overhead with the wide grip, my wrists are due to explode soon ffs

    Accessories: GHD
 
 
 
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