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    25/10/2017

    Hang snatch
    25kg 1x2
    30kg 2x2 + x2 full

    Full snatch:
    30kg for some singles and doubles

    C&J
    40kg x(1+2)
    50kg x1
    60kg x(1+2)
    65kg x1

    Snatch highpull:
    40kg x3
    50kg x3
    55kg x3

    Need to start a cycle...creatine that is lol. University nationals take place sometime over next Easter to there is a possibility I'll qualify given I don't injure myself too often and that the entry total doesn't increase a lot. Need ~100/70 in C&J/Sn
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    27/10/2017

    Back Squat:
    40kg x5
    50kg x5
    60kg x5
    70kg x5
    75kg 2x3
    75kg x5

    OHP:
    30kg x5
    40kg x3
    45kg x3
    50kg x2
    42kg x5
    40kg x6

    Accessories: pullups (3x7), pushups (3x10 superset with pullups), lat pulldown, dumbell curls
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    30/10/2017

    Sports massaged booked for Monday, looking forward to it


    Front Squat:
    40kg x3
    50kg x2
    60kg x2
    65kg x2
    70kg x2
    77kg x2

    Clean pull:
    40kg x3 + full clean x3
    70kg x3
    85kg 3x3 (hookgrip only)

    Accessories: BW dips 3x8, reverse hyperextension
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    i don't know why you booking a massage reminded me of this lol https://www.youtube.com/watch?v=IX9dJRIiHa8
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    Mans back

    After the previous post my hip exploded yet again - this time I was literally standing in the kitchen and the spasm prevented me from walking until the next day (missed an assignment deadline because of it). Took 10 days off and had 2 massage therapies in between. I'm now starting back up (well about 1.5-2 weeks ago, cba to update this lol) doing 3x5/4x4 on front squats and 5x5 on backsquats with linear progression. Much more emphasis will be put on recovery and core work too.

    Front Squat:
    60kg 3x4
    60kg 1x5

    C&J
    50kg 3x (1+2)
    60kg x1

    Dude working in the gym said it was fine for me to drop the weights - big breakthrough, makes my life easier.

    Clean pull:
    80kg 2x3
    110kg x2

    Accessories: lat pulldown
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    Good to see your back, controlling the eccentric on certain lifts can increase the likelihood of injury so it's good in your gym you can now drop the weights. I would defo preach core work - I think of it as medicine even if you just spend a little bit of time on it: planks and knee/leg raises are your best friends from my experience.
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    (Original post by UchihaMadara)
    Good to see your back, controlling the eccentric on certain lifts can increase the likelihood of injury so it's good in your gym you can now drop the weights. I would defo preach core work - I think of it as medicine even if you just spend a little bit of time on it: planks and knee/leg raises are your best friends from my experience.
    Those are my exact go-to core exercises, usually superset them
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    Will get back into everyday posts soon but to summarise the past week:

    C&J
    60kg 1+3 (PR)
    65kg x1

    Snatch:
    Doubles up to 40kg, misses at 40kg

    Snatch pull:
    up to 65kg x3

    Clean pull:
    up to 110kg x1

    Back squat:
    up to 90kg x2

    Deadlift:
    up to 120kg x2

    Push press:
    up to 60kg + split jerk

    OHP:
    up to 45kg x3, failed at 50kg. Lost a lot of strength on this

    Accessories: pullups, chinups, lat pulldown, dumbbell curls, tricep cable extensions, planks, leg raises
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    11/12/2017

    Front Squat:
    60kg x3
    70kg x2
    80kg x1
    85kg x1

    Form held up very nicely. All those front squats over summer amounted to something

    Clean:
    40kg x2
    50kg x2
    60kg x2
    70kg x1

    Might go for C&J heavy single/PR on Wed

    Accessories: lat pulldown, GHD, bicep curls
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    02/01/2018

    Power Snatch:
    20kg x3
    25kg x2
    30kg x2
    35kg x2
    40kg x2
    42.5kg x2 (PR)
    45kg x2 (PR)

    Snatch highpull:
    50kg x3
    55kg 3x3

    Back Squat:
    20/40/60/70/80kg x3 warmup
    85kg x6 (PR)
    60kg 2x3 paused

    Accessories: pullup 4x6
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    rah where you been g, defo smashing chicks and not bending the iron....actually you probably was as you got PBs above, congrats
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    (Original post by UchihaMadara)
    rah where you been g, defo smashing chicks and not bending the iron....actually you probably was as you got PBs above, congrats
    LOOOL astagz fam

    Yeah I've been training just haven't been updating, last 7-8 weeks was really just building up to my former strength and now I'm back at it. Time to jump back on a programme
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    (Original post by TajwarC)
    LOOOL astagz fam

    Yeah I've been training just haven't been updating, last 7-8 weeks was really just building up to my former strength and now I'm back at it. Time to jump back on a programme
    good to hear
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    3 back to back exams from Monday to today

    17/01/2018

    Back Squat:
    77.5kg 5x5 (0.5kg PR)

    Power clean + Push press:
    55kg 1+2
    55kg 2x (2+2)

    BW dips 5x5

    Other PRs from the last 2 weeks include 40kg OHP x10
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    22+24+25/01/2018

    Power clean + push press
    60kg 2+2 (PR in both power clean and push press individually too)
    62.5kg power clean, didn't attempt press because I lost balance
    62.5kg x1 (PR in both power clean and push press)

    Back Squat:
    90kg 1x5 (match all time PR)

    Easier than the last time I did it too, plus I'm about 4-5kg lighter and not on creatine/caffeine. Finally time to make some squat PRs after a long long time.

    CG Bench:
    50kg 3x8

    Law of Taj: I can never simultaneously be strong in the bench and squat at the same time lol.

    Snatch Deadlift:
    60kg 2x3
    65kg 2x3

    Grip strength is a shell of its former self, need to stop using straps so often

    Accessories: pullups, upper back work, tricep extensions, bicep curls
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    30/01/2018

    Back squat:
    80kg 5x5 (PR)

    Clean pull:
    60kg x3
    80kg x3
    90kg x3
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    TSR Support Team
    Any diagnosis why the hip went?

    Glad to see you’re back
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    (Original post by Unistudent77)
    Any diagnosis why the hip went?

    Glad to see you’re back
    Guessing it was just a spasm. After taking about 10 days off it seems to have healed, and I've been injury free for a good 3 months. If I feel a bit dodgy I no longer force myself to complete or attempt a workout, I just rest instead
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    14/02/2018

    Haven't updated much but I have been training. Training PRs from previous week include:

    Back Squat:
    80kg 1x5 + 82.5kg 4x5

    I failed the 3rd rep on a set at 82.5kg 2 days prior (after failing on 3rd rep at 92.5kg for a 5rm attempt) so wasn't planning to progress my 5x5 weight. But I was feeling good so I did after the first set. The failed 5rm must have been an isolated incident seeing as I was failing at ~80% too which is unusual.

    OHP:
    50kg x3 (+1 rep PR)

    Running NSuns 531 for OHP only, heavy + volume day. Working well so far but not sure how it will effect my C&J

    Olympic lifts:
    40kg 3x2 Power snatches
    60kg 3x(1+2) C&Js

    Despite being at my strongest, my olympic lifts are quite weak at the moment. Lack of volume over Christmas most likely.
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    15/02/2018

    Front Squat:
    85kg x2 (+1 rep PR)

    OHP:
    40kg x3/5/7/4/6/8

    Accessories: 21s bicep curls, dumbbell hammer curls
 
 
 
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