Building callouses and chasing goals

EmcD123

Another unbelivably hard session for me. This time though I had to hobble out of the gym and right now I feel pretty nauseous from it

Sotts Press
3x5 20
2x5 25
1x2 30(10kg pr)
These really shocked me,the recent improvements in my strict press seemed to have really helped here

Power Clean+Power Jerk
5x3 65
Just felt really rusty,bar path was pretty bad on the clean part

Back Squats
2x10 100 (volume pr)
1x10 105(5kg pr on 10 rep max)
Legs were actually broken after these,thought I heard my legs crying lol

Bulgarian Split Squats
2x10 40
1x10 50
Actually cant do these,dont really know what to do with the back foot during them

Romanian-Deadlifts
3x10 80
These were pretty horrible but I got them done

Alf Veedersane

EmcD123 wrote: »

Bulgarian Split Squats
2x10 40
1x10 50
Actually cant do these,dont really know what to do with the back foot during them

As little as possible.

They take a bit of getting used to but they're a great exercise.

EmcD123

Alf Veedersane wrote: »

As little as possible.

They take a bit of getting used to but they're a great exercise.

It just feels so uncomfortable,thankfully I wont have to do them much :P

EmcD123

Todays session was a bit of a disaster, friday was probably done too heavy and my legs are in agony still. Just wasnt really able for today

Snatch
3x5 60
1x4 60
1x3 60
Was supposed to be 5x5 but my legs wouldnt stop cramping,also it felt really heavy even though it shouldnt have

Push Press
1x10 40
1x5 45
Got really lightheaded at this point so didnt do anymore push presses

Reverse Crunches
3x10
Wasnt really doing these right so did some actual crunches too to make up for it
Crunches
3x10

Arnold Press
Didnt know what this was so basically just did an overhead press with dumbells.found out afterwards what it was and I wasnt that far off in my guess
3x10 10kg in each hand

Russian Twists
3x16 15kg

Dips
2x10
1x8
Lot better than wednesdays session already at these

EmcD123

Yesterdays session

Drop Snatch
5x5 40

Jerk from rack
5x3 75
These felt awkward and heavy,my timing was completely off

Front Squat
80x10
90x10
95x5
Could probably have gotten the 10 reps at 95 but I was getting a pretty painful twinge in my back so I decided to rerack after 5

Bulgarian split squats
10x20
2x10 30

Glute ham raises
3x10

EmcD123

Had a pretty successful upper body session today

Snatch
5x3 60
These are starting to feel pretty good again

Bench Press
2x10 45
1x10 40
Delighted with these,form is getting better too

Bent Over Rows
3x10 50

Dips
3x10
Actually got all the reps in this time

Wide Grip Pullups
Used purple band for asistance
1x10
1x8
1x5
Still suck at these

EmcD123

Really hard session tonight,but I think Im finally adapting to all this volume

Sotts Pess
5x20
4x5 25

Power Clean+Power Jerk
5x3 70
Current level of shoulder mobility is making these difficult

Back Squat
100x10
105x10
110x10(5kg pr on 10rm)
Had to rerack for just a few seconds on the 8th rep of 110 due to a leg cramp but I got back under in maybe 5 seconds and finished the set

Bulgarian Split Squat
3x10 30

RDL's
3x10 80

EmcD123

Last week for the 4th session I was in agony from the squat session. This week I was a lot better and actually had a good session today. I feel like im finally getting used to this kind of volume

Snatch
5x5 60
Its unreal how difficult 5x5 is for snatches...

Push Press
40x10
45x10
50x10
Did a lot better here than last week

Reverse Crunches
3x10

Arnold Press
3x10 10kg in each hand

Dips
3x10 feeling strong on these,might try them weighted next week

Back Squat
Wasnt on the program but like doing a single to get my legs moving a bit after yesterdays session
100x1 in my flat shoes
Didnt realise how much easier it is to squat in the oly shoes until today

Darrenon91

I need to ask a question. How do you keep your shoulders feeling ok? Im just reading some of your posts thinking his shoulders must be fu**ed after that.

Even when I was doing crossfit I found my shoulders were constantly sore but just got on with it really but just wondering do you do anything specifically?

EmcD123

Darrenon91 wrote: »

I need to ask a question. How do you keep your shoulders feeling ok? Im just reading some of your posts thinking his shoulders must be fu**ed after that.

Even when I was doing crossfit I found my shoulders were constantly sore but just got on with it really but just wondering do you do anything specifically?

Well I've never really felt too bad in my shoulders other than doms,but I dont do a huge amount of shoulder work, I find the olympic lifts dont tax my upper body very much at all.
I do a fair amount of mobility for my shoulders,not enough though,it would be better if I did more.

But then again it might just be that I've gotten used to having sore muscles and just not noticing it anymore which is what I suspect is happening

EmcD123

Forgot to post mondays session until now

Drop Snatch
40x5
2x5 45
2x5 50

Jerk from Rack
5x3 75
Missed the last rep

Front Squat
90x10
95x10(5 kg pr on 10rm)
100x8(definitely a pr)

Bulg Split Squat
3x10 15kg in each hand

Glute Ham Raise
3x10


Gym was sweltering,felt like being in a sauna so that didnt really mix well with all the volume but I got through it pretty okay. Cannot wait till this training cycle is over as its pretty boring

EmcD123

Yesterdays Session

This session started so well but ended quite badly,I feel the previous post asking how I keep my shoulders fine must have triggered something because my shoulder got messed up benching

Sotts Press
5x5 20
This time I had a green resistance band around my kness(hooked on one knees then the band pulled behind my back and hooked onto the other knee)
This really forced my hips to open up and I felt great doing these because of it

Snatch
5x3 60
These were some of the best snatches I've done since malta, they felt really sharp and snappy, I think its from the way I did the sotts presses

Bent Over Row
3x10 50

Bench Press
40x10
45x9
Was about to start the 10th rep on 45 when I felt something twist in my shoulder joint,arm got stuck and it was incredibly painful was very lucky I had a spotter

Apparently it was a bit of an impingement
Cut the session there and went home,put ice on it and the arm feels much better now but still quite stiff

EmcD123

Went to the warehouse gym today for a session just for a change. The place was much cooler than planet would be so that was great considering I was going doing squats

Power Clean+Power Jerks
3x3 75
Shoulder got very stiff after that so I left these after 3 sets

Back Squat
105x10
110x10
115x10(5kg pr on 10 rep max)

Bulgarian Split Squat
3x10 30

RDL's
3x10 80
100x5 did this just for the craic

Feeling really good about my squatting at the moment. Feel like i'm getting used to doing 10 reps. The cooler air in the warehouse probably contributed though. I really want to try 120 for 10 next week:D

EmcD123

I did a bunch of session that I forgot to log.

Monday

Drop Snatch
5x5 40

Jerk from Rack
3x3 75

Front Squat
90x10
95x5
Totally wasted

Bulg split squat
2x10 45

Wednesday

Snatch
4x3 60
1x3 65
Felt quick

Bent Over Row
10x50
2x10 55

Bench Press
40x10
45x7
Shoulder started to hurt again so stopped benching,proceeded carefully with the session

Dips
2x10
1x5

Today/Saturday

Sotts Press
5x5 20
Deep position was much much better today than before,my hips are starting to open up

Power Clean+Power Jerk
4x3 70
The power cleans felt good and quick the jerks not so much

Back Squat
110x4
Had to rerack then,just had no strength in my legs at all
3x10 90
Did the reps at a light weight just to get the reps in

Bulg split squat
3x10 35

RDL's
70x10
90x10
100x10 only got 5 at this weight last week



Am finally near the end on this high volume hypertrophy cycle,one more session tomorrow then a deload.
I've been told we're doing a strength cycle next then a short comp prep so that all sounds fun:pac:

EmcD123

So did a a whole weeks worth of sessions and never got around to logging them. The strength cycle has started! This week is technically meant to be a deload but it's the heaviest deload I've ever done.

Will post the previous sessions and todays session in two different posts

Monday

Sotts Press
3x5 25
1x5 30(5kg pr)
Have started to get good at these

Clean and Jerk
6x1 80
Really easy,jerks were so solid

Front Squat
5x5 95
Really easy,didnt even pause at the top between reps,just repping them out really fast

Push Press
50x5
55x5
60x4(big rep pr but not sure by how much)
52.5x5
52.5x2 shoulder started really hurting here

Ab Rollouts
2x10
1x5
Really suck at these



Wednesday

Snatch
5x2 67.5
Felt heavy since I havent snatched this weight in a while

Squat
5x5 110
These felt harder than they should have but still manageable

Bench Press
40x5
45x5
50x5
52.5x2
Shoulder acted up again

Pull ups with green band
1x10
1x7
1x5
1x3

Reverse Crunches
4x20

Friday

Drop Snatch
2x5 40
3x5 45

Power Clean+Power Jerk
5x2 77.5

Squat
5x5 110
Way easier than last time

One Arm Row
2x10 25
1x10 35

Sits Ups
2x10 with 15kg plate on chest
2x10

EmcD123

This morning was a good session, am exhausted since i had all this week working and amn't used to the effects of that just yet.
Im feeling strong these days and the bodyweight is up at 70kg at the moment so just a little bit more to gain before I reach my target weight.

Dont have the numbers in any lifts that I had right before going to malta any more but I'd say that'll all be back and more in the next few weeks

Power Snatch
5x2 60
Tough doing these again, they werent the best reps but I got them done

Deadlift
Have never really deadlifted before and I dont have a one rep max for it so I just picked a number and hoped for the best. I did them at 120 which felt really heavy but sure be grand

5x5 120
I used a belt from the 3rd set onwards which is something I dont usually do, felt it helped me keep tight and made the lifts a little easier

Strict Press
5x5 40

YTWL's
5,5,5,5 x4 2.5kg plate

Curls
2x10 15kg
These really hurt my wrist

Tricep Press Down
Was meant to do dips but my wrist was way too sore so did these.
Worked up to the heaviest I could do for 10 and did 3 sets ,then did a set of 10 at each weight increment down to the last where I did a couple sets of 15

My triceps were on fire!

Was done then and meant to go home but friends came in and said they were doing back so I joined in too

Pullups
1x10
1x5
1x3
All unassisted
Chinups
1x10
1x5

Bent Over Rows
40x12
60x8
70x8
60x8

Bent over row with palms facing outwards?
60x10
70x8
60 2x8

Left it at that

EmcD123

Felt really good this evening, squats went unreal. they just flew up and down

Sotts Press
2x5 20
3x5 25

Clean and Jerk
6x1 80
Need to extend more on the clean but other than that they felt really solid

Front Squat
5x5 100
Same as last week I didnt take any break at the top just banged them out one after the other, Have never felt so strong on front squats before.
Next week I try 105 which is the most Ive done for 5x5

Push Press
5x5 55
Getting better at these after the previous cycle's upper body gains

Ab Rollouts
3x10 slightly less terrible at these this week

EmcD123

Had a good session today, feeling strong again,squat technique was pretty on point too

Snatch
5x2 67.5
Missed 2 rep forwards but that doesnt matter too much at that moment, my technique is improving all the time and thats what matters

Back Squat
5x5 120
First time doing this weight in a while and it did feel kinda heavy but I got all the reps in pretty well and im sure after doing it again on friday ill be ready for the next weight increase next week

One Arm Row
3x10 30
Am getting much better at these, these were pretty easy

Reverse crunches
2x5 Turns out I wasnt doing these right at all before, theyre impossible!

PullUps
1x10
2x5
No band this time as I did them when I got home after the gym using a doorway bar

Doorway bar is handy

EmcD123

bluewolf wrote: »

Doorway bar is handy

So so handy,if only pullups werent so hard to do:pac:

EmcD123

Good squat session tonight. Felt easy and finished really strong. Am really looking forward to deadlifting tomorrow

Drop Snatch
40x5
45x5
50x5
55x4
55x5

Power Clean+Power Jerk
5x2 77.5
Grand enough,always find these hard just because of the explosiveness

Back Squat
5x5 120
On wednesday it was a bit of a struggle but today it was a lot easy, plus it was technically better

One Arm Row
2x10 32.5
Just wasnt able to do more here

Lots of mobility work

EmcD123

Had a really enjoyable session this morning,deadlifts went really well

Power Snatch
5x2 60
These are always pretty boring, I dont really enjoy doing powers

Deadlift
4x5 125
1x5 130
Bit of context, last time I deadlifted(not including last week) my one rep max for mixed grip was 115 and with straps I did 135, so Ive defnitely improved since then

Strict Press
5x5 40
no real problems here,I might try putting the weight up a little next week

YTWL's
Using 2.5kg plates
5,5,5,5 x4


Cable Curls
3x10
Tricep press down
3x10
Did sets of 10 on each increment down from the one I used for the working sets afterwards as a drop set. Arms were fried afterwards

EmcD123

Sotts Press
3x5 25
1x5 30
Xx 35
Couldn't get 35 off my shoulders

Clean and Jerk
6x1 80
Weren't the cleanest reps but they did feel easy

Front Squat
5x5 105
Matches my best 5x5,wasnt as hard as I expected

Push Press
2x5 57.5
1x5 55
1x5 52.5
1x5 50

Ab Rollouts
2x10
Getting slightly better at these,rolling slightly further out each time I do these

EmcD123

Wednesday

Snatch
2x5 67.5 missed 2 of them

Back Squat
5x5 125 (5kg pr on 5x5)
These nearly crushed me though,felt terrible afterwards

Bench Press
1x4 55
4x5 50
Felt pretty strong here actually

Reverse Crunches
3x10

Friday

Drop Snatch
5x5 45

Power Clean+Power Jerk
2x5 80 missed 2 jerks
Felt kinda slow

Back Squat
5x5 125
Felt way way easier than on wednesday

One Arm Rows
4x10 30

Roman Situps
3x20
Nearly died....

EmcD123

This mornings session was really good fun, lots of heavy deadlifts woo!!!

Power Snatch
5x2 60
Caught a few below paralell

Deadlifts
4x5 130
1x5 135(this used to be my 1 rep max with straps)
They felt really easy

YTWL's
4x (5,5,5,5)

Hammer Curls
3x10 10kg

Tricep Pressdown
3x10 as heavy as possible

EmcD123

Had an awesome session yesterday,felt really strong

Sotts Press
2x5 25
3x5 30
Getting at better at these

Clean and Jerk
6x1 80
Really solid. Caught the first clean badly though ,git slammed down and actually went ass to grass by accident

Front Squat
5x5 110 (5kg PR on my 5 rep max)
These felt so easy,they just flew up and down. Was expecting then to be really heavy and grindy , looking forward to 115 next week

Push Press
50x5
55x5
57.5x5
60x2

EmcD123

Wednesdays session . I've gotten pretty bad for logging these sessions on time.

Snatch
5x2 67.5
Missed 1 but they felt pretty good

Back Squat
Was absolutely on fire for these that night
5x5 130
Had to check I'd loaded the bar right after the first set because it was way too easy!! The reps flew,hopefully it'll be the same tonight.
Have serious Dom's from it today though

Bench Press
5x40,
5x45
4x50
2x5 50
Shoulder was sore so finished there

EmcD123

Saturdays session
Was meant to do this session on friday but I was so tired I actually forgot that I was meant to go to the gym.

Got in saturday still wrecked flew through the accessories and really put my energy into getting the squats done. Walked away with a pretty good session

Drop Snatch
5x5 40 didnt push these at all

Power Clean +Power Jerk
5x2 80
Much better than last week's power jerks

Back Squats
5x5 130

Was worried about these because I was so tired and while they didnt feel as light as wednesdays squats they still werent all that difficult to do

One Arm Rows
3x10 25kg
Again just flew through these and went off for food

EmcD123

Today

Today was deadlifts , went really well again ,hit another PR. Took a video this time too

Power Snatch
5x2 60
Really easy!

Deadlift
4x5 135

1x5 140 (5Kg PR)
I felt had another 1 or 2 reps left in me aswell, the video makes it look even easier

Strict Press
2x5 40
3x5 42.5

Hammer Curls
3x10 12.5kg
3x10 10kg
3x10 7.5kg
Im really terrible at curls

Tricep Pressdowns
3x10 it said 38kg on the machine but i dont know how accurate that is
Then 3x10 where you do that thing where you have the cable behind your head and you straighten your arms

Lat Pulldowns
7x10 70kg
Just kept going on these,they felt good


Today I experienced the 'pump' for the first time ever, not sure if i liked it:P

I really dont know how to deadlift and im just trying to see what works, if youve got any tips or feedback on my technique please tell me

EmcD123

Mondays session

Absolute disaster of a session on Monday the body wasn't able for it

Clean and jerks
3x1 80
Was so stiff I couldn't hit the bottom position on cleans

Front Squat
115x2
115x3 pretty much blacked out under it

That was probably the worst session I've had in ages. But don't worry Wednesday went much better

EmcD123

Wednesday

Snatch
5x2 67.5 very easy and quick

Back Squat
5x135(5kg PR on 5rm)
4x135
2x3 135

Bench Press
5x5 50
Pretty solid,banged out the reps faster than I expected

EmcD123

Friday

Drop Snatch
5x5 40

Power Clean+Power Jerk
5x2 80
Pretty routine lifts

Back Squat
3x4 135
1x2 135
Felt pretty solid, just didnt have it in the legs to get the last 2 reps

Bent over rows
3x10 40

Deadlift
Did a bunch of technique work at light weights, ended up working up to a single
160x1 (with straps,beltless) (25kg pr from my 1rm at the start of this training cycle)

EmcD123

This morning I had a great session. Deadlifts went really really well!!

Power Snatch
5x2 60 really easy

Deadlift
5x5 140 (5kg pr on 5x5)
These were a lot easier than I expected. I did use straps this week though instead of mixed grip though if that makes a difference
My back was also fatigued from my spur of the moment decision to max out yesterday evening

Strict Press
4x5 45
1x5 40

Hammer Curls
3x10 10

Tricep Pressdowns
3x10

EmcD123

Oh man I didn't post a single session this week in here, I had a good week of training too

Monday

Sotts Press
5x5 25

Clean and Jerk
5x1 80

Front Squat
3x3 115
Harder than it should have been

Push Press
5x40 shoulder suddenly got very painful then


Wednesday

Snatch
5x2 67.5
Very sharp

Back Squat
140x3 (10kg pr on old 3 rep max)
140x1
140x2

Bench Press
4x4 55
Very easy pretty sure its a pr

Friday

Power Clean+power Jerk
5x2 80
pretty solid,power jerk is getting consistent again

Back Squat
4x1 140
2x140
Was feeling tired,the weights felt very heavy so I decided to just do a good few singles rather than trying and failing bad at 3x3, the singles were strong and then I got a pretty easy double just out of nowhere at the end

One Arm Row
3x10 25

Roman Sit ups
3x15



Saturday

Power Snatch
5x2 60
Extremely easy

Deadlift
4x4 150
Pretty big pr here, still feel I have more in me so I'm excited for next weekend

Strict Press
45x5
47.5xx
40 4x5

Hammer curls
3x10 10kg
3x10 7.5kg
1x5 15kg

Tricep Pressdown
7x10

EmcD123

Monday

Clean and Jerk
6x1 80

Front Squat
2x2 120(5kg pr on 2 rep max)

Push Press
4x4 60
1x2x70
80x

Sotts Press
5x5 35

Wednesday

Snatch
5x2 67.5
Very unsteady

Back Squat
1x145(5kg pr on one rep max)
That was all I couldmanage very disappointed

EmcD123

Friday

Snatch Balance
40x5
50x5
60x5

Power Clean+Power Jerk
5x2 80
Missed 2 reps

Back Squat
2x2 145!!!
I knew I could do it, these reps flew up and down, had to check if the weight was loaded right because it felt about 20kg lighter than it should have

One Arm Rows
10x25
10x30
10x35
5x40

EmcD123

Saturday

PowerSnatch
5x2 60 very easy

Deadlift
3x3 160 (matches the 1 rep max I got about 2 weeks ago)

Felt like it was my limit for 3x3 but it didnt feel insanely heavy

Strict Press
5x5 45

Hammer Curls
6x10 10kg
Tricep Pressdowns
3x10
Lat Pulldown
6x10 70kg

Heres a video of set 2,I recorded all the reps but this had the best angle

EmcD123

Monday

Sotts Press
4x5 35

Clean and Jerk
6x1 80

Front Squat
2x2 125 (this matches my 1 rep max)

Push Press
2x3 60

Wednesday

Snatch
5x2 67.5 really routine

Back Squat
1x150(5kg pr)
Wanted a double at 150 but just couldnt get the second rep but I do think i have it in me to get it for a double

Bench Press
2x2 60
Felt really good, have never benched 60 before so I like that its finally starting to increase

EmcD123

Friday

Drop snatch
5x3 40
just flew through them

Power Clean +Power Jerk
5x2 80

Back Squat
150x1 (was really close to getting the second rep this time

EmcD123

Saturday

Power Snatch
5x2 60
Very easy again,olympic lifts have gotten routine at these percentages

Deadlift
2x2 170 (another 10kg more than Ive ever deadlifted)

Strict Press
48x4
48x3
45x5
40x2x5

EmcD123

Monday

Had a really good session yesterday, Didnt have a program for it since just went with what I felt like

Snatch
3x1 75
1x1 77.5
Felt really easy,technique is gone a little but theres definitely more strength there

Clean and jerk
3x1 90
1x1 95
Harder than the snatches but thats just because I have been under a heavy clean in ages

Front Squat
125x1
130x1
140x
140x1 (15kg pr)
Absolutely massive pr, it may be 2 kilos short of double bodyweight but im still going to say that I can now front squat double bodyweight

EmcD123

Training programme is going to be significantly different for the next few weeks, going almost bulgarian it seems

Snatch
40x4
50x3
55x2
60x1
65x1
70x1
75x1
79x1
82x
Felt really good,im letting it swing forward though

Clean and Jerk
60x2
70x1
80x1
90x1
95x1
100x1
105x (5kg clean pr, missed the jerk)

Snatch Pulls from Blocks
3x60 x2
3x70
3x80
3x90
3x100
3x110
Really heavy feeling,its so much harder to pull off blocks

PowerSnatch+OverHeadSquat+Snatch from blocks
(2,2,1)
40x1
50x1
60x1

(1,1,1)
67.5
72.5 missed the full snatch

Was absolutely wrecked afterwards

EmcD123

Friday

Front Squat
Up to a heavy double
125kg

Power Snatch
To max: 72.5 (2.5kg pr)

Power Clean+Power Jerk
To max: 100x1(5kg power jerk pr)
105x (15kg power clean pr)(got the power clean and had the power jerk locked and stable but I let go by accident)

EmcD123

Saturday

Power Snatch+Drop Snatch
To Max: 70
75x
The attempt at 70 was more of a snatch balance than a drop snatch though


Snatch
Worked up to 80x1
82x

Clean and Jerk
Worked up to 105x1 (3kg pr)
It felt easy but I do currently feel like power jerks are more comfortable with the same weights

EmcD123

Monday

No contact Snatch
Worked up to 65kg

Snatch
Worked up to 80kg
Missed 85

Feel like my technique was better though

Clean and jerk
Worked up to 97
Missed 102.5

Clean Pulls
Up to 135x3

Jerk Dips
Up to 140x3
Did 160x3 afterwards,
Wherever I placed my bar on my shoulders though it cut off the blood supply to my head, I completely blacked out underneath the bar...was pretty shaken for ages afterwards

Overall a pretty disappointing session. But I guess you cant be winning all the time

EmcD123

Wednesday

It seems Ive caught a cold and it hit me pretty hard, had another bad session on wednesday and friday probably wont be much better

Power Snatch +Snatch
Up to 75
78x

Power Clean +Power Jerk
Up to 90,
The rep on 90 was really good but then I got greedy and went straight for 100 and missed it

Snatch Pulls
3x3 100

Back Squat
Up to 140x1
Was meant to be 145 for 2 triples but the cold kicked in here, had absolutely no legs and had to grind out my warmups from 100kg onwards which is not something that happens often

EmcD123

Friday

Hang Snatch
To max: 82kg( something around 10kg pr,its was an old pr)

Clean +Jerk Dip+Jerk
To max: 100kg
Missed 105 wasnt even close on the jerk

Push Press
To max: 75kg(5kg pr)

The hang snatches were in my opinion some of the best snatching ive ever done

EmcD123

Saturday

Im loving the squat at the start of the session thing thats been going on lately

Back Squat
140x3
Went ass to grass this time instead of my usual depth,didnt feel too hard at all

Power Snatch
To max: 78(3kg pr)
Fairly happy with this, I pulled 80 as high as my nose aswell but didnt go under it for some reason

Power Clean+Power Jerk
To max: 105kg(5kg pr)
Absolutely rock solid, my power jerks are feeling really good


Clean Pulls
5x3 130
Really fast!! Im surprised how good my pulls are feeling these days

EmcD123

Monday

Had a really oogd session monday,plenty of PR's were gotten

Snatch
To max: 80kg
85x
Had my first actually close attempt at 85,my shoulders just rolled funny when I caught it but for the first time yet I really threw myself under it

Clean and Jerk
100x1
105x
110x1(5kg pr)
Completely missed 105 but then got an easy enough rep at 110, puts my split jerk back to 5kg higher than my power jerk

Snatch Pulls
100x3
110x3
115x3

EmcD123

Monday

First training session in a while. Have some serious aches today

Muscle Snatch+ Paused OHS
(4+4)x4 40

Snatch
4x3 60

DB Bench
4x8 12.5
Went light on these so I could get the hang of it, find it hard to keep them balanced

Pullups
32 of them, was told do as many as I can in whatever order but stop at 32
Done in mostly 2's and 3's

Incline Bench
3x8 30
1x8 35
These really aggravated my shoulder joint,dont think ill do these anymore

Bent Over Row
4x8 50

Kept everything pretty light for the first session,have to ramp up on the accessory stuff in the next few weeks,trying to really focus on upper body strength since its where Im lacking most