xukxuk gets bigger log (ss)
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Dec 2004
Posts: 12,446
What program is this, out of curiosity?
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
Quote:
Originally Posted by xukxuk
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
I weighed in at 91.0 btw
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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.
Join Date: Jan 2007
Posts: 1,589
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.
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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?
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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]
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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".
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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
Join Date: Jan 2007
Posts: 1,589
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.
Join Date: Jan 2007
Posts: 1,589
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]