Tuesday 29/30/2009

Clean from hip. (trying to really concentrating on pulling with a straight arm and getting my receive faster).

50kg x 5

60kg x 5

70kg x 5

80kg x 5

90kg x 3

100kg x 3

Split Jerk (easing my shoulder back into overhead work)

50kg x 5

50kg x 5

70kg x 3

70kg x 3

80kg x 3

80kg x 3

80kg x 3*

*Feels pretty ropey some sets are better than others just need to keep practising it.

Bench Press

60kg x 10

80kg x 10

100kg x 5

120kg x 5

130kg x 5

150kg x 3

160kg x 1 (paused)

Seated Row

77kg x 10

77kg x 10

77kg x 10

Pull Overs (machine)

70kg x 10

70kg x 10

70kg x 10

Monday 28/12/2009

First session after my Christmas holidays was away for 12 days and eating and drinking like a cunt put on about 10lbs of fat.

[url]http://www.youtube.com/watch?v=SXIQ_Ci4vhI[/url]

[url]http://www.youtube.com/watch?v=L8dNKXQerB0[/url]

[url]http://www.youtube.com/watch?v=5qQuqrsV4mc[/url]

[url]http://www.youtube.com/watch?v=MD2R-QRw8I0[/url]

Squat Cleans

60kg x 5
80kg x 5
100kg x 5
110kg x 2
125kg x 1
130kg x miss

Back Squats

60kg x 5
100kg x 5
140kg x 5
160kg x 5
170kg x 5

Floor Press

140kg x 5
140kg x 3
120kg x 5

Pull Ups

BW x 5
BW x 5
BW x 5

Bench Press

120kg x 1
155kg x 1
170kg x 1 (shoulder feels a lot better).