Slob's Training Log

Deads

60x5,5
70x5
80x3
80x3
90x3
100x3
110x5,5,5 (straps on for the last set)

Very pleased with the progress at the moment, technique is struggling a bit but once I had the straps on that seemed to disappear.

Same again next week. Keep the increases small and make sure you dont fail. You will smash that PB later this year!

Push press

Bar x loads
30kg x 5,5
40kg x 5,3
50kg x 2,3,3,3

First set on 50, went light headed durin the second rep so didn't take any chances

Power jerks

40kg x 3
50kg x 1
60kg x 1
70kg x1 (bit of a press out on this one)

Dumbbell press

25kg x 6 (on each arm)

First shoulder session in a while so wasn't expecting much, but quite disappointed on how difficult I found the push press.

Squats

Bar x 5,5
30kg x 5,5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
85kg x5,5,5

Front squats

30kg x 5,5
40kg x 5,5
50kg x 5
60kg x 5,5,5

Very happy with this session, last set on 85 was the easiest some how, also pleased with the progression made over the last couple of weeks.

Might just need to watch how you rack the bar: it's easy to press on the carotid artery in the neck, and that can knock you out within seconds. I'll bet it's more the technique making it hard too, give it a few sessions to get the coordination, you'll be surprised.

Deads

40kg x 3
60kg x 3
80kg x 2
100kg x 2
110kg x 2
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x f,f

So pissed that I failed the 160, I should be getting this. But next week back to training reps, won't be going for any PB's for a long time now.

Push press

Bar x 5
30kg x 5,5
40kg x 5
50kg x 5,5,3

Clean and jerk

40kg x 8
50kg x 5
60kg x 2
70kg x f,f,1
75kg x f

Front squats

40kg x 5
50kg x 2
60kg x 2
70kg x 2
80kg x 2 PB
90kg x 1 PB
100kg x 1 PB

Very happy with the squat PB, disappointed with the c&j. And my push press is improving so I'm happy overall with the session.

Back squat Pb the same as front squat = freak!

Squats

Bar x 5
30kg x 5
50kg x 5,5
70kg x 5 (belt on)
90kg x 5,5,5
95kg x 2

Speed deadlifts

50kg x 5,5,5,5,5

Good session, pleased with the squats even though my technique was lacking towards the end. Up to 95kg next week.

Deads - (No belt)

40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 5,5 (with straps)PB on reps

aimed to do 3 sets of 120, but started to lose all technique on the second set so i called it a day. i need to find a way of climbing up the weights to my targets of that session with out over doing it, probably by skipping out weights or even just single reps on some weights

Push Press

bar x loads
30kg x 5,5
40kg x 5
50kg x 5,5,5

jerks (2 power jerks + 1 split jerk)

40kg x 3,3
50kg x 3,3
60kg x 3

dumb bell press

25kg x 3 (on each arm)
45kg x f,f,f

push jerk is improving probably move the weight up next week. just working on the technique of the jerks.

Squats

Bar x 5,5,5
40kg x 5,5
60kg x 5
80kg x 5
90kg x 3
95kg x 5,5,5 PB reps

Front Squats

50kg x 5,5
60kg x 5,5
70kg x 5

Speed Deads

60kg x 5,5,5,5,5

Good session, randomly started laughing on the 4th rep of the last set on squats. Anyway happy with the progress made on squats

Push press

Bar x 5,5
30kg x 5,5
40kg x 5
50kg x 5,5,5

Deads

50kg x 5
70kg x 5
90kg x 3
110kg x 2
130kg x 2
140kg x 1

Was aiming for 55kg for the push press but not feeling 100% at the moment which also showed in the deadlifts, the 140 was a real struggle.

Whats with the singles on the deads big man?

Snatch

Bar x 2,2,2,2,2
30kg x 1,1,1,1,1

Klokov complex (deadlift, clean, paused front squat, push press, paused jerk)

50kg x 1,1,1
60kg x 1
65kg x 1,1

Really pleased with the complex's, the snatch technique is coming along nicely