Topic: Ohjoshua's OL records

[ohjoshua]

20/08/09

Thursday

PM

Weighted chin-ups

Bw*3
22.5kg*3*3

Squats

60kg*6
100kg*3*3

Snatches

50kg*2*2
55kg*2
60kg*2
65kg*2,1

note: dont think doing the snatches at the end was the best idea... was a bit slower.

[ohjoshua]

Friday

Power cleans

50kg*2
70kg*3
75kg*3
80kg*3
85kg*3 (little slow)
90kg*1 (very fast)

note: was going to do power clean and jerks... but shoulders feeling quite worn so did the power cleans. The 1 rep at 90kg felt awesome so I decided to leave it at that.

[ohjoshua]

Sunday

Snatches

50kg*2*2
55kg*2
60kg*2
65kg*2*2

Monday

Snatches

40kg*3
45kg*3
50kg*2
55kg*2
60kg*1
65kg*1
70kg*1*4 (missed one out front)

Clean and jerk

70kg*2
80kg*1
90kg*1*3
95kg*1

note: focusing on the jerk during the clean and jerk... trying to dip down upright and get a bit lower on the catch.

[ohjoshua]

Monday

PM

Snatches

50kg*2
55kg*2
60kg*1
65kg*1
70kg*1
72.6kg*1
75kg*1*4 (missed one)

note: was quite happy with how the heavyer snatches went... missed one.

[ohjoshua]

Tuesday

25/08/09

Squats

60kg*6
100kg*3
140kg*1
155kg*3 PB for reps

Flat BB BP

60kg*6
80kg*4
100kg*1
110kg*2
117.5kg*3*3

Bent over BB rows

60kg*6
100kg*3
110kg*4
120kg*3
125kg*4

note: this is the final week of the program... really happy with current strength. cant wait to test 1RM in a couple of once ive finished!

[ohjoshua]

Wednesday

AM

snatches

34kg*3
40kg*3
47kg*2
52kg*2
60kg*2
65kg*1
70kg*1
75kg*0,1 (missed one)
80kg*0,1
65kg*2*2

PM

Clean + Jerk

50kg*2
70kg*2
80kg*1
90kg*1*2
95kg*1
100kg*1*3
90kg*3

note: good clean and jerk consistancy... i hardly ever miss them. snatches... pissed off i missed first attempts at 75 and 80.

[ohjoshua]

Thursday

27/08/09

DeadLifts -hook grip

100kg*4
150kg*1
180kg*3*3 PB for reps

note: will do militarys, chin-ups and squats later today. **** those deads were hard PB for reps though and i did it for 3 sets so pretty stoked.

[ohjoshua]

Thursday

military press

40kg*4
60kg*2
70kg*3*3

Chin-ups

bw*3
bw+25kg*3*3

Squats

60kg*5
100kg*3*3

note: military press was very tricky! had to do a weee battle grunt on last rep of last set. chins were quite easy actually...