FitNotes Workout - Friday 29th March 2019
Body Weight: 89.6 kgs

Prep cycle 1 w3d1 Part One

** Snatch + Hang Snatch **
- 40.0 kgs x 1 rep [1+2]
- 40.0 kgs x 1 rep [1+2]

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

** HBBS **
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 95.0 kgs x 5 reps

FitNotes Workout - Saturday 30th March 2019
Body Weight: 89.0 kgs

Prep cycle 1 w3d1 Part Two

** Push Press **
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps

** Power Snatch **
- 40.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps

** Snatch **
- 50.0 kgs x 2 reps
- 53.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps

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

What program is this, out of curiosity?

It's my coach's programme for novices. 6 weeks, 3 days per week, but I'm gonna be in hotels for a couple of weeks so struggling to get some training days in on the weekends

FitNotes Workout - Friday 5th April 2019
Body Weight: 90.4 kgs

Prep cycle 1 w3d2 part one

** Snatch **
- 60.0 kgs x 1 rep
- 63.0 kgs x 1 rep
- 66.0 kgs x 1 rep
- 69.0 kgs x 0 reps
- 69.0 kgs x 1 rep [1kg PR]
- 72.0 kgs x 0 reps
- 72.0 kgs x 0 reps

** Clean & Jerk **
- 70.0 kgs x 1 rep
- 75.0 kgs x 0 reps
- 77.0 kgs x 1 rep
- 80.0 kgs x 0 reps
- 80.0 kgs x 1 rep [5kg PR]

** Barbell Front Squat **
- 80.0 kgs x 5 reps
- 85.0 kgs x 5 reps
- 89.0 kgs x 5 reps

There was a small informal club competition going on so I joined in. Nice to get two PRs although I was far from prepared. Snatch felt really good once coach pushed me to give much more effort. 72 was very close and I feel confident it's there another day

FitNotes Workout - Saturday 6th April 2019
Body Weight: 90.4 kgs

Prep cycle 1 w3d2 part two

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

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

** Power Clean + Power Jerk **
- 50.0 kgs x 2 reps [(2+2)]
- 50.0 kgs x 2 reps [(2+2)]
- 50.0 kgs x 2 reps [(2+2)]
- 50.0 kgs x 2 reps [(2+2)]

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

I weighed in at 91.0 btw

FitNotes Workout - Thursday 11th April 2019
Body Weight: 90.4 kgs

Prep cycle 1 w3d3

** Press In Snatch **
- 29.0 kgs x 4 reps
- 29.0 kgs x 5 reps
- 29.0 kgs x 5 reps
- 29.0 kgs x 5 reps
- 29.0 kgs x 5 reps
- 29.0 kgs x 5 reps

** Snatch **
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps

** Clean + Power Jerk **
- 70.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 70.0 kgs x 1 rep

** 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

** Clean 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

** HBBS **
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps
- 92.5 kgs x 5 reps

Powerlifting gym so had to do power jerk (tiny platforms).

Also, I'm ****ing weak so I pussied on squats

FitNotes Workout - Thursday 18th April 2019
Body Weight: 90.4 kgs

Prep cycle 1 w4d1 Part one

** Overhead Press **
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps
- 30.0 kgs x 7 reps

** Snatch **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 1 rep

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

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

FitNotes Workout - Saturday 20th April 2019
Body Weight: 91.4 kgs

Prep cycle 1 w4d1 part two

** Power Clean + Power Jerk **
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]
- 53.0 kgs x 3 reps [(3+3)]

** Clean Deadlift **
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps
- 100.0 kgs x 4 reps

** Barbell Front Squat **
- 85.0 kgs x 5 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps
- 85.0 kgs x 3 reps

FitNotes Workout - Monday 22nd April 2019
Body Weight: 91.4 kgs

Prep cycle 1 w4d2

** Push Press **
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps
- 48.0 kgs x 5 reps

** Power Snatch **
- 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

** Clean & Jerk **
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps
- 60.0 kgs x 4 reps

** Snatch Deadlift **
- 80.0 kgs x 4 reps
- 80.0 kgs x 4 reps

No squats because of wonky left knee and weakness

FitNotes Workout - Monday 24th June 2019
Body Weight: 89.6 kgs

** HBBS **
- 60.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Snatch **
- 40.0 kgs x 3 reps

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

** Power Clean + Power Jerk **
- 50.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 60.0 kgs x 1 rep

Back. After 6 weeks not touching a barbell of which the last two spent in Italy where peak exercise consisted of walking to an eating establishment.

Plan is to restart the "prep cycle", but with slightly lower squat volume and more overhead volume. And do some cutting.

But first.. getting back. Today was extremely hot so did even less than I had planned to. "DO"MS started to kick in after the 70kg squats. No fun. Let's see what happens next session.

FitNotes Workout - Wednesday 26th June 2019
Body Weight: 88.2 kgs

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

** Snatch **
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep
- 55.0 kgs x 1 rep

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

** Snatch Pull **
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps

Actually wasn't that bad today. Still really awfully warm and humid in the gym but I'm afraid that's just the summer conditions I will have to get used to again. Still taking it slow.

FitNotes Workout - Saturday 29th June 2019
Body Weight: 88.9 kgs

** HBBS **
- 90.0 kgs x 3 reps

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

** Snatch **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Power Clean + Power Jerk **
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

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

** Flat Barbell Bench Press **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

K

FitNotes Workout - Monday 1st July 2019
Body Weight: 89.0 kgs

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

** Power Snatch **
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps
- 42.0 kgs x 3 reps

** Clean & Jerk **
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 3 reps

** Clean Pull **
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps
- 55.0 kgs x 5 reps

Tore a callus so I stopped

FitNotes Workout - Wednesday 3rd July 2019
Body Weight: 89.0 kgs

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

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

** Power Clean + Power Jerk **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** HBBS **
- 90.0 kgs x 5 reps

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

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

Bodyweight is not really moving. Maybe I should eat less?

FitNotes Workout - Saturday 6th July 2019
Body Weight: 88.9 kgs

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

** Power Snatch **
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps
- 44.0 kgs x 3 reps

** Clean 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

** Clean & Jerk **
- 60.0 kgs x 3 reps
- 60.0 kgs x 1 rep [+f+f]

** Clean **
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

Bleh

FitNotes Workout - Monday 8th July 2019
Body Weight: 87.1 kgs

** HBBS **
- 95.0 kgs x 5 reps

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

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

** Power Clean + Power Jerk **
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps

** Hang Clean **
- 50.0 kgs x 2 reps
- 50.0 kgs x 2 reps

** Flat Barbell Bench Press **
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 7 reps

FitNotes Workout - Wednesday 10th July 2019
Body Weight: 88.1 kgs

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

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

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

** Clean & Jerk **
- 62.0 kgs x 3 reps
- 62.0 kgs x 3 reps
- 62.0 kgs x 2 reps [+f]

FitNotes Workout - Saturday 13th July 2019
Body Weight: 86.7 kgs

** HBBS **
- 100.0 kgs x 2 reps
- 80.0 kgs x 3 reps [Paused]
- 80.0 kgs x 3 reps [Paused]

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

** Snatch **
- 57.0 kgs x 1 rep [+f]
- 57.0 kgs x 1 rep [f+1]
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps
- 57.0 kgs x 2 reps

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

** Flat Barbell Bench Press **
- 57.5 kgs x 9 reps
- 57.5 kgs x 7 reps
- 50.0 kgs x 10 reps

Looks like I have lost about 5kg in 3 months of "dieting". Seems fine considering there was 2 weeks of holiday in Italy in there. I will try to watch what I eat a bit for about another week. And then 4 weeks or so "diet" "break".

FitNotes Workout - Monday 15th July 2019
Body Weight: 88.0 kgs

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

** Snatch **
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps
- 52.0 kgs x 3 reps

** Power Clean + Power Jerk **
- 50.0 kgs x 1 rep [3+2]
- 50.0 kgs x 1 rep [3+2]
- 50.0 kgs x 1 rep [3+2]

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

** 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

FitNotes Workout - Saturday 20th July 2019
Body Weight: 88.5 kgs

** Snatch **
- 60.0 kgs x 0 reps
- 60.0 kgs x 0 reps
- 60.0 kgs x 0 reps

** Clean & Jerk **
- 75.0 kgs x 0 reps
- 75.0 kgs x 0 reps
- 75.0 kgs x 0 reps

Lol

FitNotes Workout - Monday 29th July 2019
Body Weight: 87.5 kgs

** HBBS **
- 80.0 kgs x 3 reps [Paused]

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

** Power Clean + Front Squat + Push Press **
- 50.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 55.0 kgs x 2 reps

Just keeping it moving a bit. Short trip to France up next so next opportunity for gym session is in 7 days.

FitNotes Workout - Monday 5th August 2019
Body Weight: 88.0 kgs

** Hang Snatch **
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps
- 45.0 kgs x 4 reps

** Power Clean + Push 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

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

** HBBS **
- 90.0 kgs x 3 reps [Paused]