Miss Piggys Battle for the Big Plates

ninamc

Sounds like a sh*t day Apart from the rocky road and the jumps. Looks like a night for chilling on the couch with the remote in one hand and some chocolate in the other....

Hanley

Rocky road - there's a great shout.

gymfreak

ninamc wrote: »

Sounds like a sh*t day Apart from the rocky road and the jumps. Looks like a night for chilling on the couch with the remote in one hand and some chocolate in the other....

That was pretty much my day yday:):)...and I thoroughly enjoyed it!

Hanley wrote:

Rocky road - there's a great shout.

Rocky road WAS divine. I'm already planning on something similar for my Bday cake.:D

gymfreak

Sunday 25th of January

Conditioning- 10mins
3 Prowler pushes up and back with 10kg (High and Low Handles)
10 DB Burpees 8kg dbs
6 rounds in 10.30...up a round:):)
Air wasnt as cold so I could breathe:) It was my legz that were knackered.

Workblock-15mins
5 SLDL e/s with 12kg
2 Pullups
10 Floor Press 10kg DBs
9 rounds in 15mins..happy enough with that! Just realised I havent done pullups with bands in aaaages:o Ooops

KB Fun
5 KB Snatch e/s
5 KB Windmills e/s
1 TGU e/s
10mins

Stretching!

Heading into a taper week this week and then a squat programme the week after. Totally over ydays sadness.. had a good chat with my coach and am all the positive again:)

gymfreak

Monday 26th of January
90mins walk

Tuesday 27th of January

No Hook Grip, No foot movement snatch
25kg x 3 (3 sets)
30kg x 3 (2sets)
32kg x 2

Snatch pulls atk from blocks
40kg x 3 x 3 Positioning felt great tonight!!!

Box Jumps
2 Snatch Blocks + 1 Blue x 3
2 Snatch Blocks + 2 Blue x 3
2 Snatch Blocks + 3 Blue x 3
2 Snatch Blocks + 3 Blue + 1 Green x 3
2 Snatch Blocks + 3 Blue + 2 (75cm) x 3 (3sets)
2 Snatch Blocks + 3 Blue + 3 (78cm) x 3 (2sets) Whoooooop
My max jump was 79cm so to do 78cm for 3s is savage!!!

20mins of chickening out...then 81cm x 1....whoooop:):)

Inverted Rows
3 x 8

Happy out!!

gymfreak

Wednesday 28th of January

Clean + Front Squat + Jerk
25kg x 1 + 1 + 1 (2sets)
30kg x 1 + 1 + 1
32kg x 1 + 1 + 1
38kg x 1 + 1 + 1
41kg x 1 + 1 + 1

Cleanpulls from blocks
50kg x 3 (3sets)

Backsquats
35kg x 5
45kg x 3
55kg x 1
65kg x 1
70kg x 1
75kg x 1 (put on belt)
80kg x 1 PB:D:D:D:D +5kg......so unbelievably unexpected

CAN NOT believe it! I am absolutely abysmal at squats!! And as bad as my front squats are....my back squats are worse!!

That 80kg equals my low bar back squat PB from the ole powerlifting days!!! Soooooooo HAPPY!! Onwards and upwards! Think my squat only went up 3kg last year (and I was extremely proud of that) so to add another 5kg has me stoked!! BRING ON the squat cycle ....but please dont break me!

https://www.youtube.com/watch?v=SRvBWPfJ6z4

Single Leg Squat to bench
5 x 10/10

Single Leg DL
16kg KB x 12/12 (5sets)

Pushups
3 x 8

Short n Sweet Circuit cos we ran outta time
45sec Prowler Pushes +30kg
45sec jump squats
45sec burpees
45sec skippping
45sec rest
x 2

ninamc

Yay, well done Did ya do a little victory dance up and down the gym?

omg :eek: that's brilliant!!

eclectichoney

Serious 'gratz there gymfreak!

gymfreak

Thank you

Noope, no dance! Was actually just shocked!! Like I said...Im turrible at squats so that PB caught me completely and utterly off guard!!!:pac::pac: Still SO happy!

Hanley

Looked high.

Hanley

...just kidding - good work!

gymfreak

Hanley wrote: »

...just kidding - good work!

Thank you!

gymfreak

Friday 30th of January
Was DOMd to bits yday...calves, quads, tush and back were sore so didnt train. Went out and drank a whole lot of wine instead:( Wasnt feeling the may west today at all at all

Powersnatch + Snatch Balance + Overhead Squat
15kg x 1 + 1 + 1 (3sets)
25kg x 1 + 1 + 1 (2sets)
30kg x 1 + 1 + 1
33kg x 1 + 1 + 1

Clean Deadlifts
55kg x 5
65kg x 5
75kg x 5
80kg x 5
85kg x 3...was meant to do 5 but it felt like my spine was gonna break so only did 3

Completely forgot to wear a belt for them....AGAIN!:(

https://www.youtube.com/watch?v=_OgIUIQvarg

Band Pullups
3 sec ecc, 3 sec Con
3 x 8

DB Flyes

Plank
+10kg x 3 x 30sec on/off ew

....all the food

Spookyspook

I love wine. I support this.

EmcD123

I wish i could deadlift like that....

gymfreak

Spookyspook wrote: »

I love wine. I support this.

I LOVE it too!! Buuut not the hangover from it:o

Saturday 31st of January

3 Position Clean and Jerk
25kg x 3 (2sets)
30kg x 3
33kg x 3
35kg x 3
38kg x 3
41kg x 3

Front Squats
20kg x 5
40kg x 8
46kg x 5 (3sets)

DB Press
10kg DBs x 8 (3sets)

Shoulder Band Stuff
3 sets

Hammer Curls
8kg DBs x 10/10 (5sets)

Tricep Ext
4kg DBs x 10 (5sets)

New programme Monday...all the excitement!!!

gymfreak

Sunday 1st of Feb

Tonnes of Foamrolling

Weighted Pullups....just to check if I could still do them:eek:
BW x 1 (2sets)
+5kg x 1
+ 7.5kg + a donkey kick x 1:pac::pac:

https://www.youtube.com/watch?v=QZOOrf_-w1I

...worst controlled eccentric ever!

Haven't been doing bw or weighted pullups since before Xmas so Im impressed that I nearly still have it.

Conditioning Block-15mins
5/5 SLDL with 12kg DB
10 Neutral Floor Press with 10kg DBs
2 Pullups
10 rounds in 15.37...up a round from last week:)

Con Block
50 skipping
25 KB Swings 16kg
10 rounds
Took me 14mins58:eek::eek: I used to be able to get that work done around the 10min mark...but then again that was about 3 years ago:pac::pac:

KBs
5/5 KB Snatch 7.5kg
5/5 KB Windmill 7.5kg
1 TGU e/d 7.5kg
10mins

Stretching!!!
Happy out

gymfreak

Tuesday 3rd of February
Day 1 of Backsquats over....17 more to go

Backsquatz
15kg x 5
35kg x 3
45kg x 2
55kg x 2
64kg x 2 (6sets)...actually felt easier than I thought they'd be:)

No Hook Grip, No Foot Movement Powersnatches from blocks...lol...what a mouthful!
25kg x 3
30kg x 2 (4sets)

Cleanpulls from blocks
55kg x 5
63kg x 5 (4sets) grand!

Pushups
3 x 8

Russian Twists
3 x 10/10 with 5kg

First day of new programme...happy out!! I even mobilised before training AND stretched after:eek::eek: Always got the great intentions at the start of a programme:pac:

gymfreak

Wednesday 4th of February

Snatch from the blocks
25kg x 3
30kg x 2
35kg x 2 (4sets)..never done snatches from the blocks before but they were soooo lovely! All my snatches were so smooth:)

Jerks from the rack
35kg x 3
46kg x 2 (4sets) ...concentrating on splitting wider

Cleans from the blocks...these were uber weird at the start!
35kg x 2
40kg x 2 (4sets)...sooo smooth
44kg x 2 (2sets)

Pullups
5 x 2

Plank
+10kg
3 x 30sec on/off

Then went to see a physical therapist about my knees...really dont want the tendinitis to come back and stop me doing the squat cycle. He spent 50mins on my quads only:(:( Said they were an absolute mess:(

https://www.youtube.com/watch?v=CIgP3xApIPM

eclectichoney

Sorry to hear about your quads / knees Fingers xd for you.

gymfreak

eclectichoney wrote: »

Sorry to hear about your quads / knees Fingers xd for you.

Thank ya! They're not half as bad as they were before Xmas...it was more of a preventive measure so that I can finish out the 6 weeks of squatz! Just need to keep on top of em!

conzy

gymfreak wrote: »

Then went to see a physical therapist about my knees...really dont want the tendinitis to come back and stop me doing the squat cycle. He spent 50mins on my quads only:(:( Said they were an absolute mess:(

I'm doing decline single leg squats as part of my rehab, Clarence linked this article in his all things gym article

I'm going to keep doing them as maintenance, might be worth a gander!

gymfreak

conzy wrote: »

I'm doing decline single leg squats as part of my rehab, Clarence linked this article in his all things gym article

I'm going to keep doing them as maintenance, might be worth a gander!

Thanks! I'll have a read

gymfreak

Thursday 5th of February
Decided this morning that I aint gonna do the competition next week...there's no way that I'll stand up outta a heavy clean given the amount of squats I've to do. Not too pushed cos I was only gonna do it as a training comp anyway. Ate TONNES of chocolate and cake today seeing as I dont have to worry about making weight:pac::pac::pac:

Backsquats
15kg x 5
35kg x 3
45kg x 3
55kg x 3
64kg x 3 (6sets)..hard enough! Have no idea how I'll do 6 x 5 at this weight next week:eek::(

Snatches
First time doing normal snatches in what feels like FOREVER
25kg x 3 (2sets)
30kg x 2
35kg x 1
38kg x 1 (5sets)...these were SO smooth...BUT could barely stand up with them...legz were tired:(

RDLs
45kg x 5 (4sets)

Front Foot Elevated Split Squats
4 x 5/5

Gunz x many

Handstands and Stretches

Day 2 of squats done...16 more to go

gymfreak

Saturday 7th of February

Day 3 of squats done....15 more to go

Backsquats
15kg x 5
35kg x 3
45kg x 3
55kg x 2
64kg x 2 (6sets)

Clean from the blocks
25kg x 3 (2sets)
35kg x 2
38kg x 2 (5sets) smoooth

Pushpress
15kg x 5
25kg x 5
30kg x 5
35kg x 5 (3sets) grand

Snatch Deadlift
45kg x 3
55kg x 3
60kg x 3
65kg x 3 (3sets)

Reverse Hyper
3 x 12

Workblock
5 Step ups e/s
10 DB pushpress 10kg dbs
10 DBRows 12kg db
x 3

Postworkout..went out and drank far too much:o

eclectichoney

gymfreak wrote: »

Postworkout..went out and drank far too much:o

PR?? :pac:

gymfreak

eclectichoney wrote: »

PR?? :pac:

..an unplanned PR:pac::pac:

Sunday 8th of February

Powersnatch + Snatch
25kg x 1 + 1 (3sets)
30kg x 1 + 1 (4sets)

Clean and Jerk
25kg x 2 + 1
35kg x 2 + 1
40kg x 2 + 1
44kg x 2 + 1 (4sets)

Snatch pull atk + Snatch pull
38kg x 2 + 1 (3sets)

Neutral Grip DB Bench Press
12kg dbs x 5
16kg dbs x 5 (3sets)

Shoulder band stuff

...that took a lot more effort then it should have:(

gymfreak

Monday 9th of February

AM- 1hour walk

PM

Backsquatz
15kg x 5
35kg x 5
45kg x 3
55kg x 2
64kg x 4 (6sets):(
Squats were hard..really dont wanna do 6 x 5 later in the week

Powersnatches from the blocks
25kg x 3 (2sets)
33kg x 2 (3sets)

Snatchpulls from the blocks
50kg x 5 (4sets)

Pushups
3 x 8

Russian Twists
3 x 10/10

the teeniest bit of foamrolling.

Day 4 of squatz done...14 more to go:(

dylbert

gymfreak wrote: »

the teeniest bit of foamrolling.

Need more rolling .

gymfreak

Tuesday 10th of February

Snatch from the blocks
25kg x 3 (2sets)
30kg x 2
33kg x 2
35kg x 1
38kg x 1 (4sets) plenty of warmup sets cos I really like em!

Jerks from the rack
35kg x 3
40kg x 2
45kg x 1
49kg x 1(4sets) ...had a eureka moment with my split:):pac:

Cleans from the blocks
35kg x 2
40kg x 2
45kg x 1
47kg x 1 (4sets)

Pullups
5 x 3

Plank
+10kg
3 x 30sec on/off

Stretching!

gymfreak

Thursday 12th of February

Backsquats
15kg x 5
35kg x 3
45kg x 3
55kg x 3
64kg x 2 (6sets)...was expecting them to be piss easy...they werent but they were grand.

Snatches
25kg x 3 (2sets)
35kg x 1
40kg x 1 (3sets)...heaviest I've gone in 6 weeks...felt easy even after the squatz:)

RDLs
45kg x 5
50kg x 5 (4sets) grand

Front Foot Elevated Split Squats
5 x 5/5

Chin Ups...havent done a chinup in about 4 years cos I find em waaaay harder than pullups..decided on a whim to try em out today.

5 x 3...grand

Alt Hammer Curls
10kg DBs 5 5/5

Tricep Ext
4kg Dbs 5 x 12

DB Side Bends
20kg x 8/8 (3sets)

Lying Leg Raises
3 x 8

Stretching

Happy out:)

gymfreak

Friday 13th of February

Powersnatch + Snatch
25kg x 1 + 1 (2sets)
30kg x 1 + 1
33kg x 1 + 1 (4sets)..these felt vuuuury nice

Clean and Jerk
25kg x 2 + 1
35kg x 2 + 1
42kg x 2 + 1
47kg x 2 + 1 (4sets)..these felt so light

Snatch pull atk + Snatch pull
40kg x 2 + 1 (3sets)

Neutral Grip DB Bench Press
12kg dbs x 5
16kg dbs x 5 (3sets)

Frontal Raises + Lateral Raises
3 sets

Stretching

gymfreak

Saturday 14th of February

Spent all morning coaching at the Women's Weightlifting Open Competition. Was 4 out of 5 of our athletes first time competing and my first time coaching at a comp so was a bag of nerves. Stayed nice and calm throughout but was sweating buckets. Competition went REALLY really well! Was so proud of them all and they all got 6 outta 6....BUUUUT coaching actually tired me out more than competing myself...and Im a huuuuge stresser when it comes to myself and competitions so to think I could even take that up a notch is ridiculously:eek::eek: Pretty much decided I wont ever coach and lift at the same comp, as I was absolutely zonked after the adrenaline buzz today.

Ate a load of food after the comp, drank a lot of coffee...then alot of monster....then went to do Day 6 of SQUATZZZZ!!:eek:

Backsquats
15kg x 5
35kg x 3
45kg x 3
55kg x 2...felt heavy:eek:
64kg x 5 (6sets):):):)
Was SO surprised! Waaaay easier than the 6 x 4 earlier in the week. REALLY helped to have people shouting at me to do it though..wasnt able to feel sorry for myself:P:D

Clean from the blocks
25kg x 3 (2sets)
35kg x 2
41kg x 2 (3sets) trying to focus on pulling under

Pushpress
15kg x 5
25kg x 5
30kg x 5
35kg x 5 (3sets) grand

Snatch Deadlift
23kg x 3
45kg x 3
65kg x 3 (3sets)

Really really happy with today as a whole! Happy with my athletes and how the competition went and UBER happy with my squats...here's hoping 6 x 6 wont be too bad next week either:pac::pac:

Day 6 of squatz finished:) 12 more to go!

Alf Veedersane

I wouldn't opt out of coaching just because you were so stressed the first time.

The first couple of times you put LOADS of pressure on yourself but after time you just trust in having gotten them to where they should be and then it's just hoping it comes together which is nervy but I b a b different, less stressful way.

Your team did well. Result

Chucky the tree

Alf Veedersane wrote: »

I wouldn't opt out of coaching just because you were so stressed the first time.

The first couple of times you put LOADS of pressure on yourself but after time you just trust in having gotten them to where they should be and then it's just hoping it comes together which is nervy but I b a b different, less stressful way.

Your team did well. Result

I think she meant she wouldn't coach AND compete at the same competition.

Alf Veedersane

Chucky the tree wrote: »

I think she meant she wouldn't coach AND compete at the same competition.

Just re-read it and you're right.

Just as well I like egg...its all over my face

gymfreak

Sunday 15th of February
Got my 5 day programme done this week and recovered well so a bit of recovery/ conditioning stuff today....goal was to get blood flowing...and not kill myself

Foamrolling, dynamic warmup x a good bit

Workblock
50 skips
25 KB Swings 16kg
x 8 rounds...took about 15mins

Uh oh...I got 10rounds done in 15mins two weeks ago:pac::pac: Either I was losing count or Im actually pretty fatigued from the weeks training. Most likely fatigue but I dont mind was just tyna get the blood flowing

Broad Jumps 5 x 3
Max triple broad jump was 650cm.
Hit 667cm on 3 outta 5 goes.
Was the first time that I actually went MAX MAX effort. Normally I do 2 jumps and do a massive 3rd one to hit the chalk mark on the ground where as today my first 2 jumps were actually max which left me exhausted for the 3rd....yay!!! Finally learning how to do max effort stuff:):)

Workblock-10mins
5 Step ups e/s
5 DB Pushpress 10kg DBs
10 Row e/s 12kg DB
10 rounds in 10mins

Happy out!

gymfreak

Monday 16th of February

Snatch from the blocks
25kg x 3 (2sets)
30kg x 2
35kg x 1 (2sets)
38kg x 1 (2sets)
40kg x 1 (2sets) grand

Jerks from the rack
35kg x 3
40kg x 2
45kg x 1
46kg x 1 (2 sets)
49kg x 1 (2 sets)
52kg x 1 (2 sets) grand

Cleans from the blocks
35kg x 2
40kg x 2
45kg x 1 (2 sets)
47kg x 1 (2 sets)
50kg x 1 (2 sets)

Pullups
3 x 3
2 x 2
Wasnt arsed giving myself the proper recovery time to do 5 x 3

Plank
+10kg
3 x 30sec on/off

DB Side Bends
3 sets
Stretching!

gymfreak

Tuesday 17th of February

Backsquatz
15kg x 5
35kg x 5
45kg x 3
55kg x 2
64kg x 2 (6sets) Easy

No hook grip, no feet movement powersnatches from the blocks
25kg x 3 (2sets)
30kg x 2
33kg x 2
35kg x 1 (3sets)

Cleanpulls from the blocks
69kg x 5 (5sets)

Pushups
3 x 8

Russian Twists
3 x 10/10

gymfreak

Thursday 19th of February

Backsquats
15kg x 5
35kg x 5
45kg x 3
55kg x 2
64kg x 6 (6sets)...these were hard but I didnt die and I wasnt traumatised so ill take it as a plus!!!:)

Snatches
25kg x 3 (2sets)...my legs were horrifically tired
*ate lots of food*
25kg x 2 (2sets)
30kg x 2
35kg x 1
40kg x 1
43kg x 1 (3sets)...was aaaaamazed I got these! Heaviest I've been allowed to attempt since before Xmas. Felt so fast but swung back a bit too much behind bar.

RDLs
45kg x 5
50kg x 5
55kg x 5 (3sets) grand

Front Foot Elevated Split Squats
5 x 5/5

Chin Ups..remembered why I dont do these often. They hurt my elbows.

5 x 3...grand

Alt Hammer Curls
10kg DBs 5 5/5

Tricep Ext
4kg Dbs 5 x 12Absolutely shattered after!!

Day 8 of squatz done....10 more to go!!!!:)

gymfreak

Friday the 20th of February

The ole tendonitis has finally caught back up with me:(:( My knees were aching in my sleep last night which was the early indicator last time when it developed. #sadness

Tonnes of foamrollingmeant that they felt fine in the bottom of a snatch..phew

Powersnatch + Snatch
25kg x 1 + 1 (3sets)
30kg x 1 + 1
35kg x 1 + 1 (3sets)...easy

Clean and Jerk
25kg x 2 + 1
35kg x 2 + 1
40kg x 2 + 1
50kg x 1 + 1 (4sets)..easy:)

Snatch pull atk + Snatch pull
43kg x 2 + 1 (3sets)

Neutral Grip DB Bench Press
12kg dbs x 5
16kg dbs x 5 (3sets)

Shoulder band stuff

Conditioning- 15mins
45sec KB Swings 16kg
45sec Skipping
45sec Burpees
45sec Rest
x 5

Foamrolling

Legs felt fine training this morning but are starting to hurt again this evening:( Tonnes of ibuprofen and tonnes of foamrolling are on the cards for the next 3 weeks

BossArky

gymfreak wrote: »

Friday the 20th of February

The ole tendonitis has finally caught back up with me:(:( My knees were aching in my sleep last night which was the early indicator last time when it developed. #sadness

Legs felt fine training this morning but are starting to hurt again this evening:( Tonnes of ibuprofen and tonnes of foamrolling are on the cards for the next 3 weeks

Not sure if you use knee sleeves or not? Could help by getting a bit of heat and compression around the knee.

gymfreak

BossArky wrote: »

Not sure if you use knee sleeves or not? Could help by getting a bit of heat and compression around the knee.

Thanks! I've been wearing Rehbands. Knees are feeling a hell of a lot better than they did Thurs/Fri.. all the ibuprofen, foamrolling and heat
seems to be working.

All the foamrolling + Stretching

Backsquats
15kg x 5
35kg x 3
45kg x 2
55kg x 2
64kg x 2 (6sets) knees felt fine

No hook grip no foot movement Clean from the blocks
25kg x 3 (2sets)
35kg x 2 (3sets)
40kg x 2
45kg x 2
48kg x 2
50kg x 2 (2sets) trying to focus on pulling under

Pushpress
15kg x 5
25kg x 5
38kg x 5 (3sets) grand

Snatch Deadlift
23kg x 3
45kg x 3
68kg x 5 (3sets) Did sets of 5 instead of 3 by accident:p:p Was quite tough

Reverse Hypers
3sets

Hanley

Any obvious correlations between sore knee days and not sore knee days?

Exercises the day or 3 previous... Food... Sleep... Shoes... Platform... Amount of rest days... Time spent warming up... Nature of warm ups... Other exercises in session... Total volume of work...?

gymfreak

Hanley wrote: »

Any obvious correlations between sore knee days and not sore knee days?

Exercises the day or 3 previous... Food... Sleep... Shoes... Platform... Amount of rest days... Time spent warming up... Nature of warm ups... Other exercises in session... Total volume of work...?

Food=great
Sleep= +9hrs always
Shoes=same as always
Platform=same
Rest days=same...actually had a rest day the day before the knee pain arrived
Warmups=same
Other exercise=neglecting foamrolling
Total volume of work=higher

Ya...more volume in squats than I've EVER done ....and less foamrolling:( Totes my own faultl

gymfreak

Sunday 22nd of February
Foamrolling,mobility x LOADS

Box Jumps
Triples up as far as 75cm
Singles after
Max Box Jump=34inches/ 86cm
YAY! That's 7cm up from when I tested in at the start of Jan:):) What's more important is that it didnt take me a million times to get up the courage to do it...no false starts today at all..that's kinda why I didnt try go any higher..wanted to finish on a happy/fearless note

Workblock-10mins
5 Step ups e/s
5 DB Pushpress 10kg DBs
10 Row e/s 12kg DB
Lost count of rounds

Weighted Pullups
+2kg 5 x 2

Workblock-15mins
5 KB Snatch e/s
5 Windmill e/s
1 TGU e/s
Lost count of rounds

Abz

Foamrolling

Happy!!

gymfreak

Monday 23rd of February

Had to change my squat days around this week to Mon Wed Fri so was slightly nervous that my legs wouldnt be recovered for tonights heavy squats
For the next 3 weeks the weights getting heavier but the reps and sets come down..and everything from here on out will be PBz:)

Tonnes of foamrolling

Backsquats
15kg x 5
35kg x 3
45kg x 2
60kg x 2
68kg x 5 (5sets) PB 5s. Very proud:) No drama, they were hard but doable

No hands, No feet Powersnatches
25kg x 3
30kg x 2 (4sets)
35kg x 2 (2sets)
38kg x 2
40kg x 1
These felt good! A Lot of work on me moving under once the bar is at my hip

Snatchpulls from blocks
55kg x 5 (4sets) grand

Pushups
3 x 8

Russian Twists

Day 10 of squats done 8 more to go!

gymfreak

Wednesday 25th of February

Was absolutely exhausted going training today. Havent slept well the last two nights and it was effecting me big time

Backsquats
15kg x 5
35kg x 3
45kg x 3
55kg x 2
64kg x 2 (6sets) grand ...kinda half looking forward to Fridays squats...which is a HUGE change for me cos I normally have a strong hatred for them!

Snatches
25kg x 3 (2sets)
30kg x 2
35kg x 1
38kg x 1 (3sets) these were easy and light so I decided to go a lil heavier....and got carried away
41kg x 1
44kg x 1
47kg x 1
49kg x clark:o

RDLs
50kg x 5 (4sets)

Front Foot elevated split squats
5 x 10/10

Chinups
5 x 4

Gunz

Bed

https://www.youtube.com/watch?v=z1t5jvHoni4

Day 11 of Squatz done, 7 more to go

pemtca

So jealous of your chin-ups. My goal is 2