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» Chris's attempt at getting stronger (Go to post)09-11-2015 @ 13:23 
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
» Chris's attempt at getting stronger (Go to post)08-11-2015 @ 11:44 
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.
» Chris's attempt at getting stronger (Go to post)05-11-2015 @ 13:44 
EllD90 said:Heavy squat


Thanks bruh. Good thing I had the wraps on.
» Chris's attempt at getting stronger (Go to post)05-11-2015 @ 13:12 
Today @ Formosa Fitness

Starter Programme day 8

96kg BW

Snatch - supposed to be 5 singles
75
75
75 - chased this one, horrible catch
75
75 - F
75 did this one to make up for fail.

C&J
92.5
92.5
92.5
92.5
92.5

Front squats - beltless, wraps
100
105
110
110
110
good

GMs
40x10
45x10
45x10
45x10

HLRs
3x20

Decent enough session. My jerks were a bit crap today. The sides of my torso have been feeling a bit painful the last week or so whenever I do a jerk, no idea why. Really bad when warming up but lessens slightly by the time I get to working weight. So couldn't really jerk properly - not the best technique, elbows/shoulders a little wobbly. Cleans were good though.
» Chris's attempt at getting stronger (Go to post)03-11-2015 @ 12:56 
Post Edited: 03.11.2015 @ 12:56 PM by CJR
Today @ Formosa Fitness

Starter Programme day 7

96kg BW

Power snatch
55x3 pressed out first one
55x3
55x3
55x3
55x3

Power Clean + Power Jerk (1+1)
70x3
70x3
70x3
70x3
70x3
turnover on the cleans felt great, jerks were ok.

OHS
55x3
55x3
55x3
55x3
55x3

3 sets petersen step ups

knackering session that. Bit fatigued (sleep was pretty bad last night) but got all the reps.
» Chris's attempt at getting stronger (Go to post)02-11-2015 @ 13:52 
Today @ Formosa Fitness

Starter Programme day 6

97kg BW

Snatch
65x3
65x3
65x3
65x3
65x2 failed 3rd
knackering as hell. Few reps were a bit wobbly and had to walk forward to save them but overall good.

Snatch pulls
80x3
80x3
80x3
80x3
felt heavy after the snatches!

Front squats - beltless, wraps
100x3
100x3
100x3
100x3
100x3
getting somewhere

Chinups
7
6
7

3 sets petersen step ups, 3x15 back extensions

long session, felt productive though!
» Chris's attempt at getting stronger (Go to post)31-10-2015 @ 09:42 
Today @ Formosa Fitness

Starter Programme Day 5

96kg BW

3 cleans 1 jerk
77.5
77.5
77.5
77.5
77.5
jesus, that gassed me. around 40 seconds per set which is pretty damn fast for me!

Clean pulls
95x3
95x3
95x3
95x3

Back squats
102.5x5
102.5x5
102.5x5
102.5x5
102.5x5
felt good

RDLs
60x12
60x12
60x12

abs
3 sets of 7 with 2x10kg

1 set leg curls

Happy with that. Felt pretty beat up after the max out but ended up being ok today. I'm really enjoying the beltless work, my trunk stability is feeling better. Took me ages to get through this session, almost 3 hours in total lol, but time between sets wasn't that bad. Took a long time warming up and warming down as my knee had a little bit of pain but nothing too bad.
» Chris's attempt at getting stronger (Go to post)30-10-2015 @ 10:17 
» Chris's attempt at getting stronger (Go to post)29-10-2015 @ 12:20 
Today @ Formosa Fitness

Starter Programme day 4

~96kg

Snatch
60
67.5
72.5
77.5 - F
77.5
81 Taiwan PB lol
84 - F
84 - F
84 TWPB
86

CJ
80
87.5
94
98 TWPB
101 - F jerk
101 - F jerk
101 TWPB

Front squat - beltless
90
100
105
110
legs were toast by this point

2 sets back exts, leg curls, leg exts

Not bad! Still a bit away from my bests. Strange for me to miss the jerks! Cleans felt a bit ugly, caved a little bit. Video coming.
» Chris's attempt at getting stronger (Go to post)27-10-2015 @ 14:06 
Today @ Formosa Fitness

Starter Programme day 3

Power snatch
55 for 5 doubles

Power Clean + P. jerk
70 for 5 doubles

OHS
55x3
55x3
55x3

Chinups
3 sets of 6

2 sets of abs, 2 sets leg curls.
» Chris's attempt at getting stronger (Go to post)26-10-2015 @ 13:15 
Today @ Formosa Fitness

Starter Programme day 2

Snatch
65x2
65x2
65x1,F
65x2
65xF
65x2

Snatch pulls
80x3
80x3
80x3

Front squats
100x3
100x3
100x3
passable form

2 sets back exts, 1 set leg curls

Not bad, snatches could've been a bit better. Lower back had a bit of fatigue.
» Chris's attempt at getting stronger (Go to post)25-10-2015 @ 15:49 
Yesterday @ Formosa Fitness

Catalyst Athletics Starter Programme day 1

2 cleans 1 jerk
75
77.5
77.5
77.5
77.5

Clean pulls
95x3
95x3
95x3

Back squat
102.5x5
102.5x5
102.5x5

Hanging leg raises
2 sets of 20

leg exts, leg curls
» Chris's attempt at getting stronger (Go to post)22-10-2015 @ 16:25 
Bit of a s**tty session at Formosa Fitness today

Lower back was ridiculously fatigued, couldn't really clean so did pull-pull-clean on 60kg for 5 sets just to try and work on technique.

Tried doing back squats, did 105 x 6,6,4 was completely f**ked. Sleep has been really bad lately.

Need to get back on to a proper programme.
» Chris's attempt at getting stronger (Go to post)20-10-2015 @ 13:50 
Power clean and 2 jerks
80 then 82 for 3 singles. Power cleans were a bit dodgy, couple of the jerks too but not too bad overal

Clean pulls
100 5 sets of 3

RDLs
100 3 sets of 5

BTN Push press
72 for 5,5,4. Failed the 4th one stupidly as messed up line, weight felt really light though.

2 sets leg curls, 2 sets leg exts.
» Chris's attempt at getting stronger (Go to post)19-10-2015 @ 16:20 
Today @ Formosa Fitness

95kg BW

Snatch
Did 8 singles on 73kg. Missed 2 of them. Switched back to my old starting style. Felt a lot better.

Front squats
97.5x3
97.5x3
97.5x3
97.5x3
97.5x3
Video'd my sets, my upper back rounds so much...

Chinups
6, 6, 5, 3

set of leg exts and leg curls.

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