-
07-27-2022, 09:05 PM
#711
Thurs 28-7-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- Last 14 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 13 reps peak contraction. (110 k) 14.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 9 reps were peak contractions. (32 k) 12.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 11. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 8 minutes.
-
07-31-2022, 06:38 PM
#712
Mon 1-8-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (80) 3.
Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (43.75) 1.
Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.
Shrugs. (90 k) 20. (100) 12.
Palms up, close grip lat machine (68.9 K) 7. (61.3) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 20 minutes.
-
08-03-2022, 05:53 PM
#713
Thurs 4-8-2022
81 now.
Light day.
Seated heels raise machine. (51.3 k) 15. ----- all reps peak contraction
Heels Raise, leverage calf machine. (100 k) 15. Last 14 reps peak contraction. (110 k) 15.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 10 reps were peak contractions. (32 k) 13.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 12. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 14 minutes.
-
08-07-2022, 06:25 PM
#714
Mon 8-8-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 28 minutes.
-
08-10-2022, 06:04 PM
#715
Thurs 11-8-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15.
Heels Raise, leverage calf machine. (115 k) 10. (100) 15 --- all peak contraction.
Lat machine, curl down to back of neck. (32 k) 14. (20.3 k) 15. ---- last 11 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 13. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 13 minutes.
-
08-15-2022, 12:10 AM
#716
Mon 1-8-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (40 k) 5. (60) 3. (70) 1. (77.5) 1. (83.75) 1.
Jerk Press Behind Neck. (25 k) 5. (35) 5. (40) [4+F].
Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.
Shrugs. (90 k) 20.
Palms up, close grip lat machine (68.9 K) 8. (61.3) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 4 minutes.
-
08-17-2022, 06:03 PM
#717
Thurs 18-8-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last rep peak contraction
Heels Raise, leverage calf machine. (115 k) 11. (105) 10 --- last rep peak contraction.
Lat machine, curl down to back of neck. (32 k) 15. (20.3 k) 15. ---- last 12 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 14. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 11 minutes.
-
08-21-2022, 08:17 PM
#718
Mon 22-8-2022
81 now
Part B of the heavy day.
stick warmups.
Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (95) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) F? F? --- supposed to be 5 reps. Soon after was down and out.
Hi Pull. (75 k) 3. 3. 3.
Olympic Deadlift and heels raise. (85 k) 5. 5. 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. ---- that was it, complete crash.
Hope it's just an off day, and not burn-out.
Workout time 1 hour and 2 minutes.
-
08-24-2022, 06:24 PM
#719
Thurs 25-8-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 2 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 12. (105) 10 --- last 2 reps peak contraction.
Lat machine, curl down to back of neck. (39 k) 10. (20.3 k) 15. ---- last 13 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 15. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 11 minutes.
-
08-28-2022, 08:12 PM
#720
Mon 29-8-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Jerk Press Behind Neck. (25 k) 3. (37.5) 3. (43.75) [1+F.]
Front Squats (45 k) 5. (60) 5. (78.75) 5.
Romanian Deadlifts. (82.5 k) 10. 10. 10.
Shrugs. (92.5 k) 20.
Palms up, close grip lat machine. (68.9 k) 9. (61.3 k) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour 15 minutes.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules