Fat Jack's Training Journal.

I know I cant always count on you Chris to boost my morale.

great lifting today mate - awesome comp

Was it your first ever strength comp mate?

First ever comp Joni. Was a top day. I loved how everyone really took it seriously and went all out for it!

Awesome job today mate. Should be proud of yourself.

absolutely! Dont actually even know why i expected anything but to be honest... But seeing it actually unfold was awesome!

The young crew especially, they went for it like a pack of f**king hungry wolves

Good start for you mate, this comp and the build up to it looks like has done you a world of good!

Just watched your vid man:



f**king impressive tech mate! And only having done this s**t for few weeks, look at that 71 snatch - a beauty!

Just been chatting to Mark with it and on reflection im mega chuffed with it. Couldnt have asked for better with myself. I was mega happy having done all 6 lifts. Just need to nail the clean better on reflection. But if I keep training it like I intend to then that should just come with time!

Solid performance at the WL comp mate

Decided to do some bench. Been ages since I did a night just all out on Bench and triceps and I could tell!


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Flat Bench
-----------------

60Kg * 6
70KG * 6
75KG * 3
60KG * 10
60KG * 10


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Bench fly
-----------------

30KG * 10
15KG * 10
40KG * 10
15KG * 10

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Triceps
-----------------

50KG * 6
40KG * 6
30KG * 6
20KG * 6
15KG * 12

Split rope

45KG 4 * 10

-----------------
Abs
-----------------

Fin

It's got to be said mate - I like the look of your snatch

Awesome technique and a great performance my man, you can give me some tips when next we cross paths

Deadlift time!

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Warmup
-----------------
Empty Bar * 10
30KG * 20

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Fast Deads
-----------------
70KG * 20 - did these as fast as I could

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Deadlift Routine @ 80% of my 180PB
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145 3 * 6

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Abs
-----------------

Fin

Deadlifts felt good at first BUT towards the end they felt nasty! Not deadlifted in AGES so I want and need to get back into these!

Wednesday is a circuit session

Definetly look like a homo power ranger.

Training Wednesday and Thursday was a no go with work being mentally busy!

Tonight I just wanted to do anything I could manage and have some fun!

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Snatches
----------------

Warmed up with the oly bar

40KG * 3
60KG * 3
70KG * 1
72KG * 1
75KG * 1 FAIL - Binned this behind. The pull of the floor felt fine but just couldnt steady myself and hold it.

----------------
Bench
----------------

Flat

40KG * 15
60KG * 10
80KG * 8
80KG * 4
40KG * 20

Decline

40KG * 15
60KG * 10
50KG * 5
40KG * 10

Incline (Dumbbell)

15KG * 10
40KG * 10
50KG * 10
60KG * 6

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Shoulder Press
----------------

57.5KG * 10
60KG * 8
70KG * 8
80KG * 8

Behind Neck Shoulder Press

40KG * 10
50KG * 10
60KG * 10
70KG * 10

----------------
Triceps
----------------
Split Cable

50KG * 6
40KG * 6
30KG * 6
20KG * 6
15KG * 12
(did 4 sets of these)

Tricep Pulldown

30KG * 3 max reps minimum of 20.

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FIN
----------------

Was a good session, had loads of fun and the snatches felt ace after leaving them alone for a whole week (nearly). Working on my shoulders more and working my core a bit more for a couple of weeks before I go back to the snatches and see if that helps me in anyway.

Saturday is a cardio session and after work a squat and deadlift session for reps!

Jack your Snatched looked easy mate. Sure there's more in you. Clean and Jerk didn't look hard either