Mission International Level

[Mellos]

23rd
warmup complex
Hang Snatch + Hang Snatch High Pull
2 x 5+0 x 20 kg
5 x 40+0 kg
3 x 3+3 x 50 kg
1+3 x 60 kg
1+0 x 60 kg
1+0 x 65 kg

Cleans
1 x 70 kg
2 x 4 x 40 kg
2 x 4 x 60 kg
2 x 4 x 70 kg
2 x 3 x 80 kg
stopped there, so I wouldn´t hurt myself.

Jerk
2 x 3 x 40 kg
3 x 50 kg
3 x 3 x 70 kg
3 x 80 kg
1 x 90 kg

Front Squat
5 x 20 kg
5 x 40 kg
5 x 70 kg
3 x 5 x 90 kg

[Mellos]

27th
Snatch
2 x 3 x 40 kg
3 x 3 x 50 kg
2 x 3 x 20 kg
2 x 3 x 55 kg
2 x 60 kg
1 x 60 kg
1 x 65 kg
poor technique

Cleans + Jerks
1+3 x 20 kg
2+2 x 40 kg
2+1 x 65 kg
2+1 x 80 kg
1+1 x 90 kg
1+1 x 95 kg equal pb
1+1 x 100 kg PB
Easy clean. Ok jerk.

[Mellos]

28th
Snatch Balance + painfull stretching
2 x 10 x 20 kg
2 x 10 x 30 kg
3 x 5 x 40 kg
1 x 50 kg
2 x 1 x 60 kg let´s just call this a PB
For flexibility purposes.

Jerk
3 x 5 x 50 Kg
5 x 60 kg
3 x 60 kg
shoulder hurt, so I stopped there.

Weighted Hypers
4 x 15 x +10 kg

[Mellos]

Last night´s training was intended to be a PB session. Turned out it was a fucking disaster.

Squat
10 x 20 kg
5 x 40 kg
5 x 70 kg
3 x 90 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
160 kg FAILED.
Not even close. I filmed the whole damn thing and I didn´t even hit depth on any of those heavier squats. I was pretty pissed by then.

Benchpress
15 x 20 kg
5 x 40 kg
3 x 60 kg
1 x 80 kg
1 x 90 kg
102,5 kg FAILED. The bar barely left my chest. And I benched medium grip, so that means that this lift was way too heavy.

Didn´t deadlift or row as I originally planned because my mindset was destroyed.
There might be a pretty simple reason to why I lost strength on those lifts:
I didn´t squat heavy for 3 weeks and didn´t bench heavy for even longer than that.


Anyway, today I´ll have an intense squat/bench/deadlift/good morning/rows/dips training then. Won´t stop til I can´t walk anymore.

[Mellos]

Yesterday:
Benchpress (paused)
10 x 20 kg
5 x 40 kg
5 x 60 kg
1 x 70 kg
5 x 85 kg Cluster set, 30 sec between reps.

Dips
5 x 10
pumped!

Pull Ups
1 x 5

Chin Ups (parallel grip)
4 x 5

Dips + Pull Ups/Chins = super set.


Today:
Muscle Snatch
5 x 20 kg
4 x 40 kg
5 x 4 x 50 kg easy.

Clean + Front Squat + Jerk
3+1+1 x 40 kg
3+1+1 x 50 kg
3+1+1 x 60 kg
6 x 3+1+1 x 75 kg

Clean Pull
4 x 4 x 120 kg
2 x 3 x 140 kg heavy.

Including warmup I did 23 sets in 80 minutes. Stupid crossfit session

[Mellos]

A few hours ago:
Squat
10 x 20 kg
10 x 40 kg
5 x 70 kg
5 x 90 kg
5 x 105 kg
3 x 6 x 120 kg
4 x 130 kg
3 x 135 kg
1 x 140 kg <--- looks like my cns was fried

Front Squat
1 x 70 kg from bottom position
3 x 5 x 70 kg

Good Morning
3 x 10 x 70 kg
I would call those partials. Maybe half way between 45° and parallel. Maybe lower.
Come to think of it. that is quite deep. Anyway, those shouldn´t be done last because I just couldn´t give it my best.

Today was really something else. Training hard as hell. I like, my knees don´t, screw them

[JP]

hey are you training with a crew, have a coach or whats the situation?

good work buddy!

[Mellos]

Thanks Joni
At home I am my own coach and just try to keep my chest, lats and posterior chain from falling behind but in the weightlifting facility I have a great coach (born and educated in the strength ways back in the soviet union) who produced world champs and had a PL total of 840 kg.
Love it!

[Mellos]

October 5th
Power Snatch
4 x 20 kg
3 x 40 kg
3 x 3 x 50 kg
2 x 60 kg
1 x 60 kg
3 x 50 kg
3 x 60 kg
1 x 65 kg

Frontsquat + Jerk
5+1 x 40 kg
5+1 x 60 kg
3 x 5+1 x 70 kg
3+1 x 80 kg
1+1 x 90 kg

Power Jerk/Push Press
6 x 5 x 50 kg for speed

[Mellos]

October 7th
Hang Power Snatch
4 x 30 kg
4 x 40 kg
3 x 4 x 50 kg
4 x 60 kg
3 x 65 kg
2 x 70 kg
1 x 75 kg PB

Clean + Frontsquat + Jerk
3+3+3 x 40 kg
3+1+1 x 60 kg
3 x 1+3+1 x 70 kg

Clean and Jerk
1 x 80 kg
1 x 90 kg
1 x 95 kg

Jerk from blocks
4 x 60 kg
3 x 5 x 60 kg
5 x 70 kg

[Mellos]

October 12th
Power Snatch
2 x 20 kg
2 x 3 x 40 kg
3 x 3 x 50 kg
2 x 3 x 60 kg
1 x 70 kg failed the second. shoulder(s) and ellbow(s) cracked. Pretty scary.

Clean and Jerk
2 x 3 x 40 kg
3 x 70 kg
1 x 80 kg
1 x 90 kg
failed 95 kg on the jerk. technique issues.

Deadlift
5 x 95 kg
3 x 120 kg
2 x 150 kg
1 x 170 kg

[Mellos]

October 13th
Frontsquat
10 x 20 kg
5 x 40 kg
5 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 115 kg
1 x 120 kg equal pb
1 x 125 kg PB

Sumo Box Squat
2 x 8 x 110 kg
10 x 110 kg

Seated Barbell Press
10 x 20 kg
5 x 40 kg
3 x 5 x 60 kg
Pretty strict form (no leaning back to almost make it an incline benchpress).

[JP]

solid graft mate

[baldy]

October 13th
Frontsquat
1 x 120 kg equal pb
1 x 125 kg PB

Nicely done, 5kg pb is solid progress.

[Mellos]

For those who wonder what I´m up to these days:
tomorrow I´ll sit in a plane heading for poland for the european raw championships in Danzig.
Wish me lots of PBs