Topic: Ohjoshua's OL records

[ohjoshua]

Wednesday

Snatches

50kg*3 (power)
60kg*3 (power)
65kg*1
65kg*3

note: super quick power session. want to do some more reps at 65kg this evening.

PM

Snatches

50kg*3
60kg*2
65kg*2*5

note: trying to get a few reps in at 65kg catches are feeling great now!

[ohjoshua]

Thursday

Power clean

60kg*3*2
70kg*3*2
80kg*3
85kg*2*2 (+Power jerk)

Power jerk

90kg*2,2,3

Front squats

90kg*6

chin-ups

Bw*14

Military press

60kg*7

note: power jerks felt good, might do then more often.

[ohjoshua]

saturday

oh squats 1*set

Drop snatches 1*set

Snatches

50kg*3
60kg*2
65kg*1
70kg*1
75kg*1
80kg*1

Clean + Jerk

80kg*2 + 1
90kg*1*3 + 2,2,3
100kg*1 + 2

Front squats

90kg*3
100kg*3
110kg*3

note: good weee session. the snatch at 80kg felt good. cleans easy... jerks still sloppy with the foot placement.

[ohjoshua]

Squats

60kg*8
105kg*8*3

note: Pretty easy, got me breathing a bit though.Will do the rest later this afternoon or tonight.

Leg press

3PPs*10
4PPs*10
5pps*10

Leg curlz

42lb*12
36lb*12*2

Snatches

50kg*3
60kg*3
65kg*1*3 (and one miss)

note: the rest of the session.... snuck some snatches in there too. Snatches felt very slow today.

[ohjoshua]

Clean + Jerk

50kg*3
70kg*3
77.5kg*3
80kg*2
85kg*2
90kg*2
95kg*1*3

snatch

50kg*4...

note: ran out of time... will try and get more done this afternoon.

[ohjoshua]

Flat BB BP

77.5kg*8*3

Weighted Dips

bw*8
10kg*8*2

1-2 hour break...


Decline BB BP

80kg*8*3

BB curlz

40kg*10*3

note: day two of the new program. liking the high reps at this stage/.

[ohjoshua]

Deadlifts

120kg*8*3

chin-ups

Bw*8*3

Rack Lifts

150kg*8*3

Hyper ext

8*1 leg
12*2*2legs

Seated cable row

150lb*8
210lb*8
225lb*8

note: even had a wee run. The reps are feeling good.

[ohjoshua]

Friday

Snatches

50kg*3
60kg*3
65kg*1
70kg*1
75kg*1

note: took a while to warm into it... the 75kg wasnt the best pull so i caught it a little unsteady and super low.