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Chris's attempt at getting stronger

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CJR		...	05-11-2015 @ 13:44
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	EllD90 said:Heavy squat Thanks bruh. Good thing I had the wraps on.
EllD90		...	05-11-2015 @ 14:20
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	No no no. Where is the heavy squat?
CJR		...	08-11-2015 @ 11:44
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 96.6kg BW Starter Programme Day 9 C&J 90 95 95 95 95 95 Clean pulls 100x3 100x3 100x3 Back squats 115x3 115x3 115x3 115x3 115x3 Chinups 7 7 7 3 sets petersen step ups, 2 sets hammie curls. Hungover and sleep-deprived today so very happy I got through this session with all the reps! Bumped the cleans away from my body a bit too much but caught them all well. Jerks were a bit better today. Back squats felt good.
CJR		...	09-11-2015 @ 13:23
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Starter Programme day 10 Power snatch 57.5x3 57.5x3 57.5x3 57.5x3 57.5x3 Hang cleans - still haven't got the hang of resetting between reps in my hip crease, so just dumped the bar on to some high plyo boxes between reps and deadlifted it up. 80x2 85x2 85x2 85x2 85x2 85x2 not really happy with these, so crap at doing hang cleans, feels weird Incline DB press 20x12 20x12 20x12 3 sets petersen step ups, 3 sets abs
CJR		...	10-11-2015 @ 16:01
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Post Edited: 11.11.2015 @ 12:42 PM by CJR Today @ Formosa Fitness Starter Programme day 11 97kg BW Snatch 74 76 76 76 - F 76 76 tough Snatch pulls 85x3 85x3 85x3 Front squats 107.5x2 107.5x2 107.5x2 107.5x2 107.5x2 last two sets were tough RDLs 65x12 65x12 65x12 3 sets petersen step ups That was a difficult session. Felt very sluggish and achy today, particularly calves. Took a while to get warmed up. Now feeling pretty battered! 4th session in a row tomorrow, thankfully nothing too heavy.
CJR		...	11-11-2015 @ 12:41
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness Starter Programme Day 12 97kg BW Hang snatch 60x3 60x3 60x3 60x3 60x3 not bad Power Clean and Power Jerk 80 85 82.5 82.5 82.5 OHS 65 65 65 65 65 3 sets back exts, 3 sets petersen step ups. That was tough, felt really rough today, took a long time to get warmed up. Got through all the reps but none really felt that crisp. I should be able to do 60kg perfectly but a lot of the reps felt a bit off. Although tbf I don't even know if I've done hang snatches before so could be that I'm just not used to them. Max out on Friday (rest day tomorrow thank God!)
CJR		...	14-11-2015 @ 12:50
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Yesterday @ Formosa Fitness 97kg BW Starter Programme day 13 Snatch 80 85 - F 85 TW PB 87.5 - F 87.5 - F C&J 95 99 102 - F jerk 102 - F clean 102 - F jerk, close though, argh Front squats 100 107.5 112.5 115 Ah clean and jerks were tough! Snatches as well tbh. Thought I would be getting more based on my squats going up. Had to pause at the bottom of the 102kg cleans, was a struggle standing up and felt heavy as hell on my shoulders. Ribs still giving me a little bit of pain in the jerk. On the plus side my front squats are going up! One more max out at the end of the programme next week, hopefully will go a bit better.
CJR		...	15-11-2015 @ 14:53
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today's attempt at Starter Programme day 14 Complete write off, could not do anything at all. Surprisingly my knees were fine, but my ribs were in a lot of pain in the jerk and lower back felt like it was made of glass. Even doing light cleans was difficult so cut my losses and decided to postpone it to tomorrow. Surprised at this really as felt not too bad going into the gym. Oh well, see what happens tomorrow.
CJR		...	17-11-2015 @ 12:37
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Yesterday 97kg BW Still completely f**ked. Cleaned up to 85 but really difficult, ribs in a lot of pain again as well. Squatted 120 for 3 doubles which was a hell of a lot tougher than last week's 115 5x3. Left it there. Took today off. Will go tomorrow, try and do some snatching and front squats before maxing on Friday.
CJR		...	18-11-2015 @ 12:45
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Felt a little better today, attempted day 16. Snatch 70 75 77.5 77.5 77.5 Snatch pulls 90x2 90x2 90x2 Front squats 105x2 105x2 105x2 harder than the 107.5 sets last week. Lower back still very fatigued. 3 sets of petersen step ups. Max out Friday.
CJR		...	20-11-2015 @ 11:29
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	98kg BW Final max out session Snatch 72.5 77.5 82.5 - F 82.5 - F 82.5 - F just too weak today. the 77.5 was tough. C&J - ribs were really f**ked today so just maxed cleans 90 95 100 ridiculously hard, crashed down on me like crazy 103 - F, bottled it, just a pull Front squats 100 105 110 116 TW PB, hard! Conventional deads - why not eh up to 170 for a single, DOH grip failed on first attempt off the floor so switched to mixed grip and did it easily. Oh and 3 sets of Incline DB press Well that didn't go to plan! Off to Philippines for a week now, hopefully my broken body will heal by the time I'm back lol.
CJR		...	29-11-2015 @ 10:04
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Back in TW, had a good week away. Down to 96kg. Got 4 weeks until the mrs comes and visits so will try and do another 4 week CA cycle before she arrives as won't be able to train properly whilst she's here. Just went to do some light technique work today to get back into it. May drop the volume a bit in upcoming cycle based on what the previous cycle felt like. Did some tall snatches and tech work with 20-30kg. Tall cleans and clean and jerks with 20-50kg, ribs weren't in pain but they did feel a little bit funny. Really hope it doesn't flair up again. Did a few sets of WG pull ups, sidebends and 2 sets of incline DBs.
EllD90		...	29-11-2015 @ 11:27
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245 620.0 kgs @ 120kgs UnEq	Since when was there a Mrs Ryan.
CJR		...	30-11-2015 @ 16:03
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Decided to give the "Quick and Classic" 4 week cycle a try. Snatch - supposed to be at 70-80% but 55kg was more than enough! 55x3 55x3 55x3 55x3 55x3 had to lie down between sets and take 5 minutes rest, absolutely ridiculous how all my conditioning and strength has disappeared! Snatch pulls 65x4 65x4 65x4 65x4 Paused back squats - 3 seconds 100x3 100x3 100x3 100x3 left knee felt a little bit weird. 2 sets leg curls.
CJR		...	01-12-2015 @ 14:54
Member 4145, 1331 posts SQ 172.5, BP 115, DL 220 507.5 kgs @ 100.4kgs UnEq	Today @ Formosa Fitness 97kg BW Quick & Classic day 2 Power snatch + snatch 55 55 60 60 64 64 a bit off on the top weights but overall good. Much better than yesterday. Power Clean and power jerk 64 for 5 singles GMs 40x12 40x12 40x12 alternated with 3 sets of abs Conditioning: 3 sets, no rest 400m row 40kgx10 Push press Crossfit?! That conditioning stuff really got the heart rate going. Could've done the push presses a bit heavier in hindsight but had no idea how my cardio would be tbh! Was moving better today.

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