today at home:Benchpress
5 x 20 Kg
5 x 40 Kg
5 x 60 Kg
2 x 1 x 90 Kg
man, that´s weak! could be because of oly lifting the day before.. I hope so!
8 x 70 Kg see aboveKroc Row
16 x 32,5 Kg I want heavier dumbbells.
at the club two or three hours later:Snatch Balance
5 x 5 x 20 Kg
5 x 5 x 30 Kg technique, technique, technique. felt like I was wasting my time because after set 3 the technique was pretty fine...Snatch
5 x 20 Kg
2 x 4 x 30 Kg
2 x 30 Kg
2 x 50 Kg
1 x 40 Kg
had to stop. my left hand hurt like hell when catching the bar. there is a spot where I lost a lot of skin last week because of all that snatching last week and with that I couldn´t concentrate on lifting at allFront Squat + Split Jerk
3 x 4+1 x 60 Kg
5 x 2+1 x 70 Kg need to get stronger on the split jerk. this exercise was ridiculous for my legs. no effort at all. on the jerk on the other hand it was hard to avoid pressouts. I just wish somebody would teach me a proper squat jerk, so I could just stop using the split thing.Hyperextension
10 x +10 KgBenchpress
6 x 70 Kg
3 x 80 Kg pausedLat Pulldown
10 x 45 Kg
2 x 10 x 60 Kg
No heavy squats in the club. Ok, then I´ll do them at home before going to sleep.
Heavy front squat singles, back squat sets and dips it is.
210 kg SQ, 135 kg Bench, 260 kg DL
Long Term Goals:
@ 75 kg: SQ - 252,5 kg, SQ w/ Wraps - 282,5 kg, DL - 307,5 kg, Total (w/o Wraps) - 710, Total (w/ Wraps) 712,5 kg
@ 82,5 kg: SQ - 275 kg, SQ w/ Wraps - 277,5 kg, Total (w/ and w/o Wraps) - 772,5 kg
Team Insanity - The Laws of Physics are Merely a Suggestion