wllog

[wllog]

2022-06-08

BSQ 90kg 5s5r

C&J up to 70kg

OHP up to 50kg 3,3,2

lateral raises 2.5kg 15,15,20

face pulls 12.5kg 15,15,25

C&J good up to 60 but at 70 i can't lock out cleanly

[wllog]

2022-06-05

1. BSQ85@5s5r

2. snatch up to 45 singles

3. c&j up to 65 singles

4. RDL 85 @ 3*8

5. STP 50 @ 5s1r

6. Cable Rows 50kg @ 8,8,16

7. FP

[wllog]

2022-06-01

pause week (vacation)

BSQ: 80kg 6s5r - or maybe 5 sets, i miscounted

Trap Bar DL: 80kg 8,8,16

STP: 40kg 3s 3,3,5

Cable Rows: 50kg 8,8,16

Face Pulls: 12.5kg 15,15,20

[wllog]

2022-05-24: 5th session

BSQ: 75kg 5s5r

RDL: 75kg 3s8r

STP: 40kg 3s3r

C&J: up to 55kg singles

face pulls: 12.5 15/15/30

session felt rushed. the gym is packed, so many young people.

[wllog]

2022-05-20: 4th session after the great reset

BSQ: 70kg 5s5r

OHP: 40kg 5s3r

clean & jerk lots of singles and 1+2 up to 50kg

snatch lots of singles up to 30kg

face pulls 10kg 2s15r+1s40r

cable rows 35lg 3s15r

the olympic lifts moved a lot better than expected. squats felt easier than the 65kg last time. my liquid chalk has gone bad if that's possible; it burnt like hell where it touched the skin. most likely it's just the alcohol on a scratch.

tomorrow: riding

[wllog]

2022-05-18: progress

pull-ups 2s3r while waiting for the rack

BSQ: 65 * 5s5r

RDL: 65 * 3s8r

OHP: 30 * 3s7r

rushed early afternoon session

edit: i'm wistfully staring at the icon, back when i had a broad back. olden times.

[wllog]

i haven't lifted for two long years. too scared of covid. of course i still got it, but at least i've been vaccinated twice.

in those two years i exclusively rode bikes, which is nice, but not enough. i missed lifting so much.

i hate feeling weak, i hate looking weak, i hate being weak

first session last friday, then, on saturday, rode the bike for 120km.

squats up to 20, 30, then 40kg - but legs started to cramp.

2nd session today, squats 60kg 5x5 and everything felt fine.

i wonder how long it'll take me to get back to 100kg and 150kg. i'm probably going to run GCZLP again, but i haven't made up my mind yet.

back and front squat

romanian deadlift / hex dl? / conventional?

overhead press

rows, pull ups, face pulls, dips

light snatch / c&j on special days

i'd love to compete in my new age class again, but i'll have to see if there's a possibility to do the (soon-to-be-ex) olympic lifts somewhere.

[wllog]

2014-09-01: mon., week B

snatch pull + snatch from hip (2+1)x5

*45, 50, 55F, 55 for warmup * 60, 60, 62, 64F, 64~, 64

clean and jerk 2x5

50, 60, 65, 70, 75, 75

did squat jerks this time, to see if i could keep it more stable. it was horrible. again.

back squat 5x3

20x8, 60x5, 90x5, 100x5, 105x5

chin ups - 6x3, as usual

deadlift with straps

wanted to see how far i can go

60x3, 100x3, 140x1, 160x1, 170x1

170 is my max and i did it once about a year ago (without doing a lot of deadlifting since i started weightlifting), but like the first time i did it, form broke down pretty bad.

[wllog]

2014-08-29: fri., week A

skipped training for helping a friend move. i carried all the stuff, and it was easy (no exceptionally heavy stuffs to move though). able to run up the stairs even at the end of the day.

[wllog]

2014-08-27: wed., week A

didn't feel too well today again

Snatch pull + Snatch from the knee (2+1)x5

40 (warmup)

50 (warmup)

60

60

60

60

60

snatch singles (extra)

60

65

Clean & Jerk (1x10

as always, jerks were a problem (wobbling + press out).

warmup 20+50 (several reps)

60

60

60

65

67

70

72

75

80 (failed the jerk)

80

80

80 (failed)

front squat (3x5)

60x5

80x3

100x3

105x3

105x3

complex

clean deadlift + (clean from the knee with pause at the bottom + thruster)*2 + jerk

60

60

chin ups

6x3

[wllog]

2014-08-25: mon., week A

felt weak and exhausted. probably not enough sleep or maybe the weekend.

snatch 1x10

40x4

45x3

52x2

60x2

62x2

65

67

70 fail

70

72 fail

72

the 72's were interesting in that i almost wasn't able to get up. especially the last one - i sat several seconds in the hole before pushing through. never happened before in the snatch. also, my shoulders started to hurt, which usually only happens during the jerk.

still, i'm pretty happy with my jerk, even though one of the posts on reddit suggests i'm 10-20 kgs short of what i should be able to do (relative to my back squat). well, that's probably true for everything.

clean pull and clean from the knee (2+1)x5

60

65

70

75

80

85

forgot my straps. not wanting to overdo it i stopped at 85.

push press 5x3

40x5

50x5

70x3

i neglected the push press a lot recently, usually to focus on jerk technique and to spare my shoulders. PR is an easy 85x2 almost a year ago.

back squat 5x3

60x8

100x5

110x5

backsquats are always a mix of easy and hard, no matter the weight - even though i feel my technique is fine. a far cry from my max of 140 though.

complex

skipped due to time constraints and pain.

chin ups 6x3

felt easier than usual

[wllog]

2014-08-22: fri., week B

skipped training because of family matters

[wllog]

2014-08-20: wed., week B

body weight in the morning: ~73kg

didn't feel too good today, but that's rare nowadays anyway. been late, about 18:15. todays work according to the program:

snatch: 1x10

clean pull from hips + clean from knees: (1+1)x5

military press: 5x3

front squat: 5x3

complex

due to shoulder pain i opted out from the presses and skipped the complex because i ran out of time. what i did today:

snatch singles

40x5

50x3

60x2

65

70

70

75

75

75

77

78 F

78

well, my current PR from before the camp was 75. didn't try more than 75 on the last day of the camp, but felt there was more in it. 77kg worked on the first try. first try of 78 went down behind, second worked.

78 didn't feel exactly light, but there was probably a bit of room for more.

whelp, PR. not going to complain, except for the shoulder pain, which i usually only get from jerks.

clean pulls from hip plus clean from knee

40, 60, 80, 80, 80, 80, 90

no problems here.

military press

omitted due to shoulder pain

complex

omitted due to time constraints

front squat

60x5

80x5

100x5

100x5

100x5

honestly, i could punch myself in the stupid face for not keeping better records. i'm pretty sure 3x5x100 is pretty good for me - i sure was exhausted afterwards. on the other hand i'm pretty weak at (back-) squats right now, so maybe i just remember that wrong.