Mission International Level

[Mellos]

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 above

Kroc 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 all

Front 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
10 x +10 Kg

Benchpress
6 x 70 Kg
3 x 80 Kg paused

Lat 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.

[Mellos]

Yesterday:
Frontsquat
5 x 20 Kg
5 x 40 Kg
5 x 60 Kg
1 x 70 Kg
1 x 90 Kg
1 x 100 Kg
1 x 110 Kg
1 x 115 Kg PB
1 x 120 Kg PB

Squat
20 x 85 Kg widowmakers deserve their name


just now:
Dips
4 x 10

I think I might be addicted to training

[JP]

great progress man!

funny though that you are doing the squat jerk

[Mellos]

great progress man!

Thanks

funny though that you are doing the squat jerk

Why is that funny?

I find the squat jerk rather... elegant

[baldy]

I find the squat jerk rather... elegant

It's pretty funny, some guys in my gym split snatch which is equally funny to watch.

[Mellos]

Muscle Snatch
5 x 20 Kg
2 x 4 x 40 Kg
4 x 4 x 50 Kg
Very fast.

Clean & Jerk
2 x 3 x 50 Kg
3 x 3 x 55 Kg
2 x 3 x 60 Kg
Felt ridiculous to full clean that weight but I had to do the split jerk

Seated Barbell Shoulder Press
5 x 50 Kg
3 x 60 Kg guy distracted me.
2 x 60 Kg guy gave me wrong advice that caused a lot of pain.
3 x 5 x 50 Kg

Squat
6 x 50 Kg
6 x 90 Kg
2 x 6 x 110 Kg
3 x 130 Kg
1 x 130 Kg
Didn´t really finish the 6 x 6 x 80-90% because I ran out of time. Will do that tonight.

[Mellos]

Squat
10 x 20 Kg
6 x 40 Kg
6 x 70 Kg
3 x 90 Kg
6 x 120 Kg
ran out of time again.



Snatch
5 x 20 Kg
4 x 40 Kg
3 x 3 x 50 Kg
1 x 60 Kg

Frontsquat + Jerk
2 x 3+1 x 70 Kg
4 x 3+1 x 60 Kg
split jerks (set 1, 3, 5) and squat jerks (2, 4, 6)

Clean Pull
5 x 130 Kg
4 x 130 Kg
5 x 5 x 130 Kg

[Mellos]

Squat
10 x Bw
5 x 20 Kg
5 x 40 Kg
5 x 70 Kg
5 x 90 Kg
2 x 5 x 120 Kg
3 x 2 x 135 Kg
Hip hurt quite a lot.

Impossible to do 5 reps in those last sets as it says in the plan.

[Mellos]

22nd:

Swimming
200m in 10 min


23rd:

Snatch
10 x 15 Kg
5 x 20 Kg
2 x 40 Kg
3 x 5 x 20 Kg
2 x 4 x 40 Kg
3 x 3 x 45 Kg
2 x 2 x 50 Kg not sure about those

Snatch High Pull
5 x 50 Kg
5 x 60 Kg
5 x 70 Kg
4 x 100 Kg
5 x 80 Kg

Clean and Jerk
3 x 2 x 50 Kg
1 x 70 Kg

Yesterday:

Hang Power Clean
2 x 5 x 40 Kg
3 x 5 x 50 Kg
5 x 60 Kg
4 x 70 Kg
1 x 75 Kg
1 x 80 Kg

Frontsquat + Jerk
2 x 3+3 x 40 Kg
3 x 3+3 x 50 Kg
3+1 x 60 Kg
all split jerk

Jerk from Blocks
4 x 4 x 40 Kg very fast. decent technique.
1 x 40 Kg squat jerk. nice and deep.
1 x 60 Kg squat jerk. see above. almost to parallel.

goal: finish the OL race this year

today:

Swimming
250m in 7 min

[Mellos]

Log Lift
5 x 40 Kg
3 x 50 Kg
2 x 60 Kg
2 x 1 x 70 Kg
for warmup

Bierfassstemmen
does anybody know the translation? beer barrel lift? anyway, you put it over your head.
lots of trys with 85 kg. came so very close to cleaning it.
in competition the barrel only weighs 70 kg but this is the lightest we have.

Farmers
25m x 70 Kg
40m x 70 Kg never walked that far. pretty decent speed, too.
1-2m x 100 kg picked it up, didn´t feel right. felt to heavy and sent some pain through my back.

my decision is clear: no strongman comp this year, buy strengthshop lions instead.

[Mellos]

Thought about some solid crackpipe olympic lifting goals.
Currently I am in 10th on the VF OL table.
#5 by the end of the year would mean 10 kg improvement in each lift in 4 months. considering my technique this is not possible but certain.
#2 by next may (having dropped 10 kg for beach season) would then be a total of 185. that´s 25 to go in 9 months. if I fix my technique and only keep my strength this is certain, too.
#1 by that time would mean a total of 220 kg. this is the tough one. +60 in 9 months. but still reasonable. there are guys at the club weaker than me who total more.

Now with that being said I have two options:
1 Glory
2 Shame
(maybe 3: delete this soon and leave no evidence)

I really need to max out next week.

[bronco]

Hey, training looking good! I am interested to hear how you get on with the squat jerk.

[Mellos]

Hey, training looking good! I am interested to hear how you get on with the squat jerk.

Sadly nobody wants me to do that one
So my squat jerk training is some secret in between sets when no one is looking.

[Mellos]

yesterday in the evening:
Benchpress (paused)
2 x 10 x 20 Kg
9 x 40 Kg
3 x 50 Kg
3 x 60 Kg
1 x 70 kg
1 x 80 Kg
3 x 1 x 85 Kg
Easy. Used various grips. Used legdrive and lats for about the first time.

Seated Barbell Shoulder Press
5 x 5 x 50 Kg

Benchpress
10 x 65 kg
2 x 10 x 55 Kg
10 x 50 Kg
Should use 55 from the beginning next time. No technique.

Pull Up
7, 5, 5, 5, 5, 3

Lower body today. Back to OL on tuesday.
My delts have never been this close to total destruction

[Mellos]

Skipped the lower body training to regenerate properly.

Today:
Running
1 mile in 11:30 min. Stupid MMO quest.

Swimming
750 m in 28 min. See above.


Hang Muscle Snatch
5 x 15 Kg
4 x 40 Kg
4 x 4 x 50 Kg
Nasty exercise. Good performance.

Hang Power Snatch
1 x 60 Kg too heavy
3 x 3 x 50 Kg
1 x 60 Kg
2 x 60 Kg
Should have done 3 x 3 at 70% and 80%. Wrong estimation of those weights. Decent technique, explosive too.

Clean + Front Squat
3+3 x 40 Kg
3+2 x 60 Kg
3 x 3+2 x 70 Kg Good.
2 x 3+1 x 80 Kg Fucking perfect technique and speed! Clean, I have finally mastered you!
1 x 90 Kg Clean only, could persuade the coach to let me try this. How did it go? See above

Snatch High Pull
2 x 5 x 70 Kg
4 x 5 x 80 Kg
Easy.


This was the best fucking training day of my life and there is more to come tonight!
Btw did two singles of squat jerking bar only for technique. Below parallel! Also I was told that my arms were bolt upright = I finally do have the flexibility to squat jerk like Kendrick Farris (For Xiaojun Lu style it´s still a long way to go ).