FitNotes Workout - donderdag 4th mei 2017
Body Weight: 84.5 kgs

** Incline Barbell Bench Press **
- 40.0 kgs x 5 reps
- 47.5 kgs x 5 reps
- 55.0 kgs x 7 reps

** Chin Up **
- 6 reps
- 5 reps
- 5 reps
- 4 reps
- 4 reps

** Dumbbell Hammer Curl **
- 14.0 kgs x 6 reps
- 12.0 kgs x 8 reps
- 12.0 kgs x 8 reps
- 12.0 kgs x 6 reps

FitNotes Workout - vrijdag 5th mei 2017
Body Weight: 84.5 kgs

** Hang Snatch **
- 20.0 kgs x 3 reps
- 20.0 kgs x 3 reps

** Snatch Pause **
- 25.0 kgs x 3 reps
- 25.0 kgs x 3 reps

** Snatch **
- 30.0 kgs x 2 reps
- 30.0 kgs x 2 reps
- 35.0 kgs x 2 reps [PR]
- 35.0 kgs x 2 reps
- 35.0 kgs x 2 reps
- 35.0 kgs x 2 reps
- 35.0 kgs x 2 reps

** HBBS **
- 72.0 kgs x 3 reps
- 82.0 kgs x 3 reps
- 92.0 kgs x 6 reps

** Snatch Pull **
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps

** Snatch Deadlift **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Back Extensions **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

FitNotes Workout - zondag 7th mei 2017
Body Weight: 84.5 kgs

** Hang Clean **
- 20.0 kgs x 5 reps
- 20.0 kgs x 3 reps

** Pause Clean **
- 30.0 kgs x 3 reps [PR]
- 30.0 kgs x 3 reps

** Clean **
- 30.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 50.0 kgs x 1 rep [xo]
- 50.0 kgs x 0 reps [xx]

** Barbell Front Squat **
- 60.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 5 reps

** Overhead Press **
- 35.0 kgs x 3 reps
- 40.0 kgs x 3 reps
- 45.0 kgs x 5 reps

Completed beginner / introduction weightlifting course today. Gonna continue at this gym. Got the go ahead from coach to increase weights \o/

Also gonna start losing a bit of weight again. Went from 78 to 87 in the past 12 months, but consistency in lifting has been abysmal so it's mostly fat, I'm afraid I think I'll diet down to 82kg for now and then repeat fattening up.

Today was
Sn 40kg 3x3
CJ 45kg 3x3

good to see you back! Have you lifted since may 7?

Yes. Almost exclusively weightlifting technique. Some front squat maintenance @ 90kg and the occasional core work. And curls of course.

FitNotes Workout - donderdag 13th juli 2017
Body Weight: 86.1 kgs

** Power Clean + Clean + Jerk **
- 40.0 kgs x 4 reps [PR] [2+2+2]
- 45.0 kgs x 2 reps [PR] [2+2+2]

** Barbell Front Squat **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Flat Barbell Bench Press **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 7 reps

** Good Morning **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps

** Pull Ups (Rings) **
- 3 reps
- 3 reps

** Plank **
- 60 reps
- 60 reps
- 60 reps

** Lying Back Extension **
- 60 reps
- 60 reps
- 60 reps

Last two exercises reps = seconds

FitNotes Workout - dinsdag 18th juli 2017
Body Weight: 87.1 kgs

** Snatch Pull + Snatch + Hang Snatch **
- 35.0 kgs x 3 reps [PR] [3+3+3]
- 40.0 kgs x 1 rep [PR] [3+3+3]

** Snatch **
- 40.0 kgs x 2 reps [ooxx]

** Snatch Pull **
- 25.0 kgs x 3 reps [Slow mo]
- 25.0 kgs x 3 reps [Slow mo]
- 25.0 kgs x 3 reps [Slow mo]
- 25.0 kgs x 3 reps [Slow mo]
- 25.0 kgs x 3 reps [Slow mo]

** Barbell Front Squat **
- 90.0 kgs x 1 rep
- 80.0 kgs x 2 reps [2ct pause]
- 80.0 kgs x 2 reps [2ct pause]
- 80.0 kgs x 2 reps

** Pull Up **
- 6 reps
- 6 reps
- 6 reps

Bad day. Rushed into a class with too little warm up. Felt awkard all session. Not doing that again.

FitNotes Workout - zondag 23rd juli 2017
Body Weight: 85.4 kgs

** Snatch **
- 42.0 kgs x 2 reps [oxx]
- 42.0 kgs x 3 reps [PR]
- 42.0 kgs x 2 reps [xoxo]

** Clean & Jerk **
- 40.0 kgs x 2 reps [1+2]

** Split Jerk **
- 45.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 45.0 kgs x 4 reps [PR]

** Overhead Press **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Barbell Front Squat **
- 90.0 kgs x 2 reps
- 90.0 kgs x 2 reps

** Single Leg Squat **
- 10 reps [Orange band]
- 10 reps [Orange band]

FitNotes Workout - donderdag 27th juli 2017
Body Weight: 84.8 kgs

** Hang Clean **
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 6 reps

** Barbell Front Squat **
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps

** Back Extensions **
- 10.0 kgs x 5 reps [5s hold every rep]
- 10.0 kgs x 5 reps [5s hold every rep]
- 10.0 kgs x 5 reps [5s hold every rep]

Stressed

FitNotes Workout - zondag 30th juli 2017
Body Weight: 84.8 kgs

** Snatch **
- 44.0 kgs x 3 reps [PR]
- 44.0 kgs x 3 reps
- 44.0 kgs x 2 reps [xxo]

** Clean & Jerk **
- 52.0 kgs x 2 reps [PR]
- 52.0 kgs x 2 reps
- 52.0 kgs x 2 reps

** Barbell Front Squat **
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps
- 87.0 kgs x 3 reps

** Hang Snatch Pull **
- 50.0 kgs x 5 reps [PR]
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Snatch Pull **
- 50.0 kgs x 5 reps [PR]

FitNotes Workout - dinsdag 1st augustus 2017
Body Weight: 84.9 kgs

** Deficit 1st Pull Cl + Hang High Pull Cl + Deficit Muscle Cl **
- 30.0 kgs x 2 reps [3+3+3]
- 40.0 kgs x 5 reps [PR] [3+3+3]

** Pull Up **
- 6 reps
- 6 reps
- 6 reps

** Barbell Front Squat **
- 80.0 kgs x 3 reps [Pause]
- 80.0 kgs x 3 reps [Pause]
- 80.0 kgs x 3 reps [Pause]

** Flat Barbell Bench Press **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

** Back Extensions **
- 10.0 kgs x 10 reps [3s pause each rep]
- 10.0 kgs x 10 reps [3s pause each rep]
- 10.0 kgs x 10 reps [3s pause each rep]

FitNotes Workout - dinsdag 8th augustus 2017
Body Weight: 85.6 kgs

** (P Snatch + OHS) + Snatch **
- 25.0 kgs x 1 rep [4+4]
- 30.0 kgs x 1 rep [4+4]
- 35.0 kgs x 2 reps [PR] [4+4]

** Snatch **
- 40.0 kgs x 3 reps [oxxx]
- 40.0 kgs x 4 reps [PR]

** Hang Snatch Pull **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Overhead Press **
- 45.0 kgs x 5 reps
- 45.0 kgs x 5 reps
- 45.0 kgs x 4 reps [+f]
- 40.0 kgs x 5 reps
- 40.0 kgs x 7 reps

** Barbell Front Squat **
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Back Extensions **
- 15.0 kgs x 5 reps [PR] [10s hold every rep]

FitNotes Workout - donderdag 10th augustus 2017
Body Weight: 84.2 kgs

** Clean **
- 40.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 50.0 kgs x 4 reps [PR]
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Split Jerk **
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps
- 40.0 kgs x 4 reps

** Drop Lunge **
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 8 reps
- 20.0 kgs x 8 reps

Saturday: 60km on the bike, knee pain


FitNotes Workout - maandag 14th augustus 2017
Body Weight: 85.2 kgs

** Snatch **
- 46.0 kgs x 3 reps [PR]
- 46.0 kgs x 3 reps
- 46.0 kgs x 2 reps [xxo]

** Clean & Jerk **
- 54.0 kgs x 3 reps [PR] [Right leg in front]
- 54.0 kgs x 3 reps [Right leg in front]
- 54.0 kgs x 3 reps [Right leg in front]

** Split Jerk **
- 40.0 kgs x 4 reps [Right leg in front]
- 40.0 kgs x 4 reps [Right leg in front]
- 40.0 kgs x 4 reps [Right leg in front]
- 40.0 kgs x 4 reps [Right leg in front]

** Flat Barbell Bench Press **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Pull Ups (Rings) **
- 5 reps

** Pull Up **
- 5 reps
- 4 reps
- 3 reps

** Back Extensions **
- 15.0 kgs x 5 reps [5s hold every rep]
- 15.0 kgs x 5 reps [5s hold every rep]
- 15.0 kgs x 5 reps [5s hold every rep]

So I have had sore knees for the last couple of weeks, probably due to the "high" volume of oly. They also bothered me riding my bike. I think it is patellar tendonitis or something similar. For now I will focus on stretching and SMR on calves and quads and maybe skip some front squat sets.

FitNotes Workout - woensdag 16th augustus 2017
Body Weight: 84.6 kgs

** Tall Snatch **
- 20.0 kgs x 5 reps
- 25.0 kgs x 5 reps [PR]
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps

** Dip Snatch **
- 20.0 kgs x 5 reps
- 25.0 kgs x 5 reps
- 30.0 kgs x 5 reps [PR]
- 30.0 kgs x 5 reps

** Hang Snatch Pull + Hang Snatch **
- 35.0 kgs x 3 reps [PR]
- 35.0 kgs x 3 reps
- 35.0 kgs x 2 reps [Missed 2nd hang sn]
- 35.0 kgs x 3 reps

** Overhead Press **
- 40.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Back Extensions **
- 15.0 kgs x 15 reps [PR]
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

FitNotes Workout - donderdag 5th oktober 2017
Body Weight: 81.7 kgs

Snatch stuff 25kg

** Barbell Front Squat **
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 40.0 kgs x 10 reps [PR]

** Pull Up **
- 4 reps
- 4 reps
- 4 reps
- 4 reps

Welp, I fell off the wagon a bit there. Almost two months without a gym visit. Combination of knee pain (tendinitis almost definitely) and graduating (yay) and finding a job (almost there). Went running a couple times, though. At least I didn't get fat?

run

6.5km - 38:44, 5:54/km

5:54
5:42
5:52
5:58
5:57
5:54
6:06 pace

FitNotes Workout - woensdag 11th oktober 2017
Body Weight: 82.7 kgs

** Snatch **
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps
- 30.0 kgs x 3 reps

** Hang Snatch Pull **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps

** Back Extensions **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Overhead Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

I ran
10.0 km / 1:07:53 / 6:47 min/km

Nice and easy
6:13
6:39
6:32
6:57
6:53
7:04
7:09
6:48
6:39
6:53

FitNotes Workout - zondag 15th oktober 2017
Body Weight: 82.2 kgs

Clean stuff 40kg

** Barbell Front Squat **
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps
- 50.0 kgs x 5 reps

** Flat Barbell Bench Press **
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 40.0 kgs x 10 reps

And a short and easy run in the park with my girlfriend this afternoon:

3,9km / 24:51 / 6:22 min/km

6:11
6:19
6:44
@6:18 pace

Accomplished the most important goals: Graduated earlier in the year and received job offer on December 29th

H&F-wise it was a year with ups and downs. Had some longlasting health issues that were finally sorted out somewhere early in the summer. Then I had knee pain preventing me from sustained lifting. That, plus generally being an undisciplined pussy meant gym visits were too few and infrequent. On the good side I am enjoying doing the oly stuff. Hopefully I will be able to continue and improve on frequency of going to the gym despite starting my first full time job.

Let's throw out some random and highly optimistic 2018 goals, so that I can laugh at myself again in one year time:

Snatch 80kg
C&J 90kg
Ride my bicycle a bunch
Run, sometimes