тяжелая атлетик&

DylanJM

Wednesday 3rd of January:

Power Snatch:

(60/3)6

Power Clean & Jerk:

(77.5/3+1)5

Front Squat:

80/4, 95/4, (110/4)3

Snatch Grip Press:

(45/8)4

Blah Blah:
Hammer Strength Row: (40/12)3
DB Rear Fly/Lat Raise (4/15)3
BB Curl (35/8)5
BB Wrist Curl: (35/15)4
Back Ext: (bw/15)3

DylanJM

Friday 5th of January:

Snatch:

(60/3)2, (70/3)2, 80/3, 84/3, 88/3, 90/F, 90/3 PB

Clean & Jerk:

(77.5/3+1)2, (90/3+1)2, 100/3+1, 110/3+1, 115/3+1 PB

Snatch Deadlift:

100/5, (110/5)4

Squat:

80/4, 100/4, 120/4, (137.5/4)4

Stuff:

Chins: 8, 8, 6
Dips: 10, 8, 8, 8, 8, 8
Hammer Strength Row: (90/8)3
DB Lat Raise + DB Rear Fly: (6/10+10)2, (4/15+15)2
Seated DB Curl (lol): (5/15)3, (7.5/12)3
Back Ext: (bw/25)3

Good day today. Christmas excess has me at 84kg bodyweight although my belt holes are still the same as they were at 80kg so I'm not getting fat yet. Think I prefer being this weight compared to 78-80kg. I think ideally I'd like to get back to 90kg but with getting fluffy again.

https://www.instagram.com/p/Bdk8K_ThS99

DylanJM

Monday 8th of January:

Power Snatch + Snatch:

(60/1+2)2, (70/1+1)2, (80/1+1)5

*power on the first rep

Power Clean + Clean & Jerk

(77.5/1+1+2)2, (90/1+1+2)2, (102.5/1+1+2)4

Clean Deadlift:

120/4, 137.5/4, (145/4)3

Squat:

80/4, 100/4, 120/4, 137.5/4, (145/4)3

Stuff:

Chins: 8, 8, 5
Dips: 12, 12, 10
Lat Pulldown: (50/10)5
Back Ext: (bw/25)5

DylanJM

Wednesday 10th of January:

Hang Snatch:

(60/3)2, (70/2)5

Hang C&J:

(77.5/2+2)2, (90/2+1)4

Front Squat:

80/3, 95/3, 110/3, (125/3)3

Stuff:

Chins: 6, 6, 6, 6, 6, 5, 5
DB Shoulder Press: (17.5/10)3, (10/10)6
Hammer Strength Row: (90/10)5
Rear Fly: (5/10)5
Seated DB Curl: (7.5/20)5

DylanJM

Friday 12th of January:

Snatch:

(60/3)2, (70/2)2, 80/2, 85/2, 90/1+F, 92.5/F, 92.5/1+F, 95/2, 80/2

95kg is a PB double

C&J:

(77.5/2+2)2, (90/2+1)2, 102.5/2+1, 112.5/2+1, 120/2+1, 125/F, 105/2+1

120/2+1 matches my best 2+1

Snatch Deadlift:

100/4, (120/4)3

Squat:

80/3, 100/3, 120/3, 137.5/3, 155/3, 160/3, 165/3

165kg is a PB triple.

Things:

Chin: 8, 8, 6, 6, 5
Dip: 12, 12, 12
DB Chest Press: (20/10)6
Lat Pull: (55/10)2, (45/10)4
Shrug: (60/20)5
Seated DB Curl: (10/15)4
Back Ext: (bw/30)3

DylanJM

https://www.instagram.com/p/Bd3A_bvhV5b

https://www.instagram.com/p/Bd3CHh-BF-O

DylanJM

Monday 15th of January:

Snatch:

(60/2)2, (70/1)2, 80/1, 85/1, 90/F, 80/F, (80/1)4

C&J:

(77.5/2+2)2, (90/1+1)2, (102.5/1+1)4

Clean Deadlift:

(120/4)4

Squat:

80/4, 100/4, (120/4)4

Swoletrophy:

Chins: 8, 7, 6, 6, 5, 6, 5
Dips: 15, 12, 10, 8
Lat Pulldown: (50/12)5
DB Bench: (25/10)3, (25/8)2
Shrug: (80/15)4
Back Extension: (bw/30)3

Back off week. Might go for some heavy lifts on Fri or Sat depending on how I rest up by then.

DylanJM

Wednesday 17th of January:

Power Snatch:

(60/2)2, (70/1)6

Power Clean & Jerk:

(77.5/2+2)2, (90/1+1)2, (102,5/1+1)2, 105/1+1

Front Squat:

80/3, 95/3, (110/3)3

Vanity:

DB Shoulder Press: 20/10,8,6 (15/10)3, (10/10)5
Plate Loaded Row: (50/25)2, (50/15)4
Back Ext: (bw/30)3

DylanJM

Friday 19th of January:

Snatch:

(60/2)2, (70/2)2, 80/1, 85/1, 90/1, 80/1, 85/1, 90/1, 95/1, 100/1*

Clean & Jerk:

(77.5/2+2)2, (92.5/1+!)2, 105/1+1, 115/1+1, 122.5/1+1, 127.5/f clean

Snatch Deadlift:

(100/4)4

Squat:

80/3, 100/3, 120/3, 140/2, 155/2, 165/2, 175/2*, 182.5/1*

Musculation:

Chin: 8, 8, 8, 6, 8, 8, 4
Dip: 15, 12, 10, 8, 6, 6, 6, 6, 6
Lat Pulldown: (60/10)2 (50/10)6
Back Ext: (bw/30)3

Finally snatched 100kg. Only took like five and a half years lol. Body weight was 86kg today. Also nabbed a PB total at 222.5kg and and squat PBs with 175/2 and 182.5/1. I guess the next target should be a 250kg total, something like 110+140.

https://www.instagram.com/p/BeJBfyHhvZ6

https://www.instagram.com/p/BeJDvatBEnH

token

Nice Dylan. At least one of the old crew is still pushing on!

DylanJM

token wrote: »

Nice Dylan. At least one of the old crew is still pushing on!

Cheers!

Yep, still banging away at it. The good news is I can finally give up now that I've made that lift. Bench and curls only from here on out :pac:

DylanJM

Long overdue update. I finally hit my goals of a 120kg snatch and a 150kg+ c&j. BW between 92kg-93kg.

120kg

https://www.instagram.com/p/COVZgDIjb_5

152.5kg

https://www.instagram.com/p/CO5cyIdDYjW/