FitNotes Workout - Tuesday 21st August 2018
Body Weight: 86.2 kgs

** Muscle Snatch **
- 40.0 kgs x 5 reps

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

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

** Drop Snatch **
- 40.0 kgs x 2 reps
- 45.0 kgs x 2 reps
- 50.0 kgs x 1 rep [xo]
- 45.0 kgs x 4 reps [xxxxo]

** Press In Snatch **
- 20.0 kgs x 5 reps
- 25.0 kgs x 5 reps
- 25.0 kgs x 5 reps

** Snatch Press **
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps
- 30.0 kgs x 8 reps

** Back Extensions **
- 10 reps [3ct]
- 10 reps [3ct]
- 10 reps [3ct]

FitNotes Workout - Wednesday 22nd August 2018
Body Weight: 86.2 kgs

** HBBS **
- 112.5 kgs x 5 reps
- 102.5 kgs x 5 reps
- 102.5 kgs x 5 reps
- 102.5 kgs x 5 reps

Bleh. Zero energy today

FitNotes Workout - Friday 24th August 2018
Body Weight: 86.2 kgs

** HBBS **
- 117.5 kgs x 3 reps
- 117.5 kgs x 2 reps
- 105.0 kgs x 5 reps
- 105.0 kgs x 5 reps

Squatting is hard

FitNotes Workout - Saturday 25th August 2018
Body Weight: 85.9 kgs

** Hang Snatch **
- 50.0 kgs x 2 reps
- 50.0 kgs x 0 reps [xx]
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Clean & Jerk **
- 55.0 kgs x 1 rep [1+3]
- 55.0 kgs x 1 rep [1+3]
- 55.0 kgs x 1 rep [1+3]

** Clean **
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 72.0 kgs x 0 reps
- 72.0 kgs x 0 reps
- 72.0 kgs x 1 rep

** Snatch Pull **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Overhead Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

** Back Extensions **
- 10 reps [3ct]
- 10 reps [3ct]
- 10 reps [3ct]

FitNotes Workout - Monday 27th August 2018
Body Weight: 85.8 kgs

** HBBS **
- 122.5 kgs x 2 reps
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps
- 110.0 kgs x 4 reps

** Incline Barbell Bench Press **
- 62.5 kgs x 2 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps
- 55.0 kgs x 6 reps

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

** Press In Snatch **
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps

FitNotes Workout - Wednesday 29th August 2018
Body Weight: 86.7 kgs

** HBBS **
- 120.0 kgs x 1 rep
- 125.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 132.5 kgs x 0 reps

** FS Hold **
- 120.0 kgs x 1 rep [20s]
- 120.0 kgs x 1 rep [20s]
- 120.0 kgs x 1 rep [20s]

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

** Sots Press **
- 20.0 kgs x 5 reps
- 25.0 kgs x 5 reps
- 27.5 kgs x 5 reps

7.5kg squat PR (although the 122.5 was a double). Seems like a decent result, because not much about the prep phase was ideal

Edit: tbf, before I started this self-designed "cycle" my 1 rep pr was 120, so +10kg is nice as well

So what's next:

First, 12 days holiday in San Francisco. Intend to bring shoes and hit the gym, maybe twice, for some maintenance.

Then, I think I will continue with my 2/week squat "programme" + ~2/week weightlifting. Squatting is smth like 3 weeks of 10s, 3 weeks 5s, 3 weeks 3s. After that maybe smolov jr

FitNotes Workout - Thursday 30th August 2018
Body Weight: 86.7 kgs

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

** Split Jerk **
- 60.0 kgs x 2 reps

** Back Extensions **
- 10 reps [3ct]
- 10 reps [3ct]
- 10 reps [3ct]

Nice squat progress! Enjoy your trip.

Congrats on squat pr and have a good trip!

Thx!

FitNotes Workout - Sunday 2nd September 2018
Body Weight: 87.1 kgs

** Snatch **
- 58.0 kgs x 1 rep

** Hang Snatch **
- 55.0 kgs x 2 reps

** Clean & Jerk **
- 65.0 kgs x 1 rep

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

** Overhead Squat **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Snatch Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Back Extensions **
- 10 reps [5ct]
- 10 reps [5ct]
- 10 reps [5ct]

FitNotes Workout - Wednesday 5th September 2018
Body Weight: 87.1 kgs

** Muscle Snatch **
- 42.5 kgs x 5 reps

** Hang Clean **
- 42.5 kgs x 3 reps
- 52.5 kgs x 3 reps

** Overhead Squat **
- 52.5 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Snatch Push Press **
- 60.0 kgs x 5 reps

** Snatch Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

FitNotes Workout - Friday 7th September 2018
Body Weight: 87.1 kgs

** Clean & Jerk **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Barbell Front Squat **
- 100.0 kgs x 1 rep

** HBBS **
- 110.0 kgs x 2 reps
- 120.0 kgs x 1 rep

** Pull Up **
- 5 reps
- 5 reps
- 5 reps

** Sots Press **
- 20.0 kgs x 5 reps

** Overhead Press **
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps
- 42.5 kgs x 5 reps

FitNotes Workout - Monday 10th September 2018
Body Weight: 87.1 kgs

** HBBS **
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps
- 95.0 kgs x 10 reps

** Muscle Snatch **
- 42.5 kgs x 5 reps

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

** Snatch + Overhead Squat **
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Press In Snatch **
- 20.0 kgs x 5 reps

** Snatch Press **
- 31.0 kgs x 10 reps
- 31.0 kgs x 10 reps
- 31.0 kgs x 10 reps

Btw, bodyweight is still from last measurement at home, about a week ago. Eating crazy amounts of donuts and pastries here, so curious what it will be when I come back

FitNotes Workout - Thursday 13th September 2018
Body Weight: 87.1 kgs

** Clean + Front Squat **
- 60.0 kgs x 1 rep [1+5]
- 60.0 kgs x 1 rep [1+5]
- 60.0 kgs x 1 rep [1+5]
- 60.0 kgs x 1 rep [1+5, paused]
- 60.0 kgs x 1 rep [1+5, paused]

** Barbell Front Squat **
- 70.0 kgs x 3 reps [Paused]

** Snatch Pull **
- 70.0 kgs x 5 reps

** Push Press **
- 60.0 kgs x 2 reps

** Overhead Press **
- 42.5 kgs x 6 reps
- 42.5 kgs x 6 reps
- 42.5 kgs x 6 reps

FitNotes Workout - Sunday 16th September 2018
Body Weight: 87.8 kgs

** Incline Barbell Bench Press **
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Flat Dumbbell Fly **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Seated Machine Fly **
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps

Logging some of these silly bb fluff exercises for the time being, to track what kind of weights to use next time

If I'm going to the gym 4-5 times a week, might as well try to look like I even lift, right? So adding some extra bodybuilding fluff twice a week. Let's see how something like this works out:

Monday - BS, pull ups, back hypertrophy
Tuesday - snatch*, snatch accessories (drop snatch, snatch press, snatch push press, overhead squat), back extension
Wednesday - BS, incline bench, chest hypertrophy
Thursday - C&J**, C&J accessories (push press, overhead press), back extension
Saturday / Sunday - snatch and/or C&J, pulls, front squat

* snatch: work up to a heavy single, then doubles/triples (hang) snatch
** C&J: work up to a heavy single, then complexes

4-5 times a week - core, hammer curls, shoulder prehab, maybe also some triceps work?

FitNotes Workout - Monday 17th September 2018
Body Weight: 87.7 kgs

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

** HBBS **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** Dumbbell Row **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Lat Pulldown **
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps
- 32.0 kgs x 12 reps

** Cable Face Pull **
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps

FitNotes Workout - Tuesday 18th September 2018
Body Weight: 87.2 kgs

** Snatch **
- 55.0 kgs x 1 rep

** Hang Snatch **
- 40.0 kgs x 3 reps [Below the knee]
- 40.0 kgs x 3 reps [Below the knee]

** Drop Snatch + Overhead Squat **
- 50.0 kgs x 2 reps [1+3]
- 50.0 kgs x 2 reps [1+3]

** Snatch Push Press **
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Snatch Press **
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 10 reps

** Back Extensions **
- 10 reps [5ct]
- 10 reps [5ct]
- 10 reps [5ct]

FitNotes Workout - Thursday 20th September 2018
Body Weight: 87.2 kgs

** Clean & Jerk **
- 65.0 kgs x 1 rep

** Clean + Hang Clean + Front Squat + Push Press + Jerk **
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep
- 50.0 kgs x 1 rep

** Push Press **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

Squats and chest tonight instead of yesterday

FitNotes Workout - Thursday 20th September 2018
Body Weight: 87.2 kgs

** HBBS **
- 102.5 kgs x 10 reps
- 102.5 kgs x 10 reps
- 102.5 kgs x 10 reps

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

** Flat Dumbbell Fly **
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps
- 10.0 kgs x 10 reps

** Seated Machine Fly **
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps

** Push Up **
- 10 reps
- 10 reps
- 10 reps

FitNotes Workout - Sunday 23rd September 2018
Body Weight: 87.4 kgs

** HBBS **
- 105.0 kgs x 10 reps
- 105.0 kgs x 10 reps
- 105.0 kgs x 3 reps
- 60.0 kgs x 3 reps [Paused]
- 60.0 kgs x 3 reps [Paused]

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

** Dumbbell Row **
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Lat Pulldown **
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps
- 32.0 kgs x 12 reps

** Cable Face Pull **
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps
- 18.0 kgs x 15 reps

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

** Single Arm Lat Pulldown **
- 20.0 kgs x 10 reps
- 20.0 kgs x 20 reps
- 30.0 kgs x 15 reps

FitNotes Workout - Tuesday 25th September 2018
Body Weight: 88.1 kgs

** Snatch **
- 58.0 kgs x 1 rep

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

** Drop Snatch **
- 55.0 kgs x 3 reps
- 55.0 kgs x 2 reps [2+f]

** Overhead Squat **
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps
- 65.0 kgs x 3 reps

** Snatch Press **
- 32.0 kgs x 10 reps
- 32.0 kgs x 10 reps

** Back Extensions **
- 10 reps [5ct]

FitNotes Workout - Wednesday 26th September 2018
Body Weight: 88.1 kgs

** HBBS **
- 115.0 kgs x 1 rep
- 107.5 kgs x 8 reps
- 107.5 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 60.0 kgs x 3 reps [Paused]

** Incline Barbell Bench Press **
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps
- 57.5 kgs x 5 reps

** Flat Dumbbell Fly **
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Push Up **
- 10 reps
- 10 reps

** Seated Machine Fly **
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps
- 32.0 kgs x 15 reps

Squats very meh

Also:
Sunday - yoga day 1
Monday - yoga day 2
Wednesday- yoga day 3