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  1. #61
    Registered User Daniel0636's Avatar
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    14/08/15

    Squat
    4x5
    60kg
    75kg
    90kg
    105kg

    1x3
    122.5kg



    1x8
    90kg

    Push Press
    4x5
    35kg
    42.5kg
    52.5kg
    60kg

    1x3
    70kg PR!



    1x8
    52.5kg

    Power Clean
    4x5
    35kg
    42.5kg
    52.5kg
    60kg

    1x3
    70kg PR!



    1x8
    52.5kg


    Dips
    2x8

    Good training session! Squats were fairly easy and 122.5kg moved faster than I thought it might. Push Press was pretty difficult today, you can see from the video it's getting pretty slow and grindy but I think the drive from my legs was a little off today, I didn't feel I was getting as much power off the bottom as I usually do which could be due to fatigue from squats. I do need to make sure I straighten my wrists a little more once I start pushing with my arms though because they are slightly bent in the video after I push off with my legs and I want to make sure I keep my wrists injury free. They have to be bent when I'm in the rack position but I need to roll them forward once I push off with my legs.

    Power cleans felt good no problems there, bench was taken so I just did some dips instead. Finished off as always with some rotator cuff rotations with 5kg and some rear delt flies 10kg for 3x10-15. I don't usually mention the rear delt and rotator work in here but I do always make sure I do it after each session to keep my shoulders from nagging me. All in all a good session, now time to eat!!
    Last edited by Daniel0636; 08-14-2015 at 06:52 AM.
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  2. #62
    Registered User j0hn117's Avatar
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    That backsquat was so easy :O Been following for a little while now as I also do some oly lifting for track.
    You come onto your toes a little early on the clean + don't seem to quite get your knees back enough. If you get them back far enough then you can push with mid-foot in 2nd pull and keep bar closer as you come to catch.

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  3. #63
    Registered User Daniel0636's Avatar
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    Originally Posted by j0hn117 View Post
    That backsquat was so easy :O Been following for a little while now as I also do some oly lifting for track.
    You come onto your toes a little early on the clean + don't seem to quite get your knees back enough. If you get them back far enough then you can push with mid-foot in 2nd pull and keep bar closer as you come to catch.

    Subbed
    Thanks! I did think that about my form when I've watched other oly lifters clean, I'll work on it in my next workout and see if I can iron my technique out a bit. Definitely helps having some objective advice on my oly lifts since I have no coach atm so I appreciate that!

    And yeah I didn't expect the squat to look so easy on video lol looking forward to hitting some squat PRs soon! Although the drop set of 8 with 90kg after that was really slow, even though it's pretty easy but it's tiring as hell!
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  4. #64
    Registered User j0hn117's Avatar
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    Originally Posted by Daniel0636 View Post
    Thanks! I did think that about my form when I've watched other oly lifters clean, I'll work on it in my next workout and see if I can iron my technique out a bit. Definitely helps having some objective advice on my oly lifts since I have no coach atm so I appreciate that!

    And yeah I didn't expect the squat to look so easy on video lol looking forward to hitting some squat PRs soon! Although the drop set of 8 with 90kg after that was really slow, even though it's pretty easy but it's tiring as hell!
    yeah i have pretty much the same issue in power clean - too early on toes so bar gets away from me so when its heavy I have to drop forward to catch it. Don't do it on hang cleans so my hang clean max rn is higher.. :/
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  5. #65
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Those squats were so damn fast. Loads of room to grow! Clear run to 3pps I'd say!

    Clean form has come on leaps and bounds too.
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  6. #66
    Registered User Daniel0636's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Those squats were so damn fast. Loads of room to grow! Clear run to 3pps I'd say!

    Clean form has come on leaps and bounds too.
    Thanks! Hoping it's a clear run to 3 plates that would be awesome, it's about time I progressed on squats! 130kg is only 2 weeks away so I'm looking forward to that Not really sure where my power cleans will stall out at, I've cleaned 90kg twice but never really tried to max out on a power clean so we'll see what happens, they are so tiring for 3-5 rep sets though! :O
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  7. #67
    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by Daniel0636 View Post
    Thanks! Hoping it's a clear run to 3 plates that would be awesome, it's about time I progressed on squats! 130kg is only 2 weeks away so I'm looking forward to that Not really sure where my power cleans will stall out at, I've cleaned 90kg twice but never really tried to max out on a power clean so we'll see what happens, they are so tiring for 3-5 rep sets though! :O
    Yeah I find that too. I much prefer singles EMOM or doubles.

    Why only two weeks away? Surely 3? 125-127.5-130?
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  8. #68
    Registered User Daniel0636's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Yeah I find that too. I much prefer singles EMOM or doubles.

    Why only two weeks away? Surely 3? 125-127.5-130?
    The percentages are weird but for some reason it skips 127.5kg which I don't mind tbh since it's not too difficult atm
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  9. #69
    I CAN TYPING flackoflacko's Avatar
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    Lightning fast elbows on dat clean man! Mirnin.
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  10. #70
    Registered User Daniel0636's Avatar
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    Originally Posted by flackoflacko View Post
    Lightning fast elbows on dat clean man! Mirnin.
    Thanks! The weights are slowly going up!
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  11. #71
    Registered User Daniel0636's Avatar
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    17/08/15

    Squat
    5x5
    62.5kg
    77.5kg
    92.5kg
    107.5kg
    122.5kg

    Push Press
    5x5
    35kg
    45kg
    52.5kg
    62.5kg
    70kg (1x3 Fail on 4)

    Power Clean
    5x5
    35kg
    45kg
    52.5kg
    62.5kg
    70kg (1x4 PR - 5th was a full clean so didn't count)


    Not the best workout today but not the worst. I went out drinking on friday night because my dad drove up to see me, anyway Saturday morning I threw up ._. quite a bit so my calories weren't that great over the weekend. On top of that I had an achey/stiff feeling in my upper forearm (think I just need to stretch/roll it out) it's not sore or injured but it just felt crappy on push press so it threw me off my top set. Power cleans I was close to getting 5 with 70kg but I did a full clean on the last rep because I didn't get enough power.

    On the bright side my squats felt pretty good still and I'll redo 70kg on Push Press + Power Cleans this Friday/Monday and it should go up next time around. I had a post workout KFC after the workout to refill them calories!
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  12. #72
    Registered User Daniel0636's Avatar
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    19/08/15

    Front Squat
    4x5
    60kg
    77.5kg
    92.5kg
    92.5kg

    Snatch - Singles
    40kg
    45kg
    50kg
    50kg
    50kg


    Another not so great session today. Squats were fine but the ache I had before in my forearm is in my tricep now. It's not really bad just a mild case of tricep tendinitis in my left arm nothing one light Press session and some mobility work won't sort out. It did kinda annoy me today though because after squats I couldn't do much since snatches still bothered it. I'll see how it is Friday but I'll probably go light on my push press on that day but I'll be fine with Squatting and power cleans so it's not a big deal.

    I did do some OHP but only worked up to my 2nd set with 42.5kg because my tricep was still bothering me.

    I've been wondering what to do with my snatch lately. As I'm not on a set program with my snatches and since I have no coaching on it until next year it's really difficult to progress on. I'm considering switching it with high pulls instead but I'll see, it does say you can switch deadlifts out for high pulls in the program so I might do that and use snatch as a warmup with the bar so I'm still keeping some technical proficiency in the lift.

    On the bright side up to 125kg on squats this Friday!
    Last edited by Daniel0636; 08-19-2015 at 01:06 PM.
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  13. #73
    Registered User Daniel0636's Avatar
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    21/08/15

    Squat
    4x5
    60kg
    77.5kg
    92.5kg
    107.5kg

    1x3
    125kg

    2x8
    77.5kg (oops wasn't meant to do this set)
    92.5kg

    Push Press (Light)
    3x5
    35kg
    37.5kg
    42.5kg

    Power Clean
    4x5
    35kg
    42.5kg
    50kg
    60kg

    1x4
    70kg

    1x8
    50kg
    Volume PR on Power Cleans!

    Strict Press (used as rehab for my tricep)
    1x10 w/ bar


    Good training session. I was absolutely knackered by the end though! Squats went well although I accidentally used the wrong weight on the first back off set of 8 reps so I redid it with the right weight but it did tire me out more than I needed to be.

    I went light on push press today, nothing heavy. Tricep feels about 80% back to normal but I just need to back off a little for a session or two.

    Power cleans were where things got tough. Warming up I felt pretty tired. I decided I wanted to do 4 reps with 70kg instead of 3 because I did 4 with the same weight on Monday and I didn't see much point in going back to 3. But with the added set of 8 at the end it was pretty tough! I felt like I was going to pass out on the last 2-3 reps of the set of 8 but I got it. All in all a decent session.

    The first 0:13-0:19 of this video sums up how the power cleans felt in today's workout :P



    Post workout Meal

    around 1200kcal - 2 beef steak burgers w/ lettuce and tomato on soft broche rolls with a side of buttery mash potato and a pint of whole milk!

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    Last edited by Daniel0636; 08-21-2015 at 06:25 AM.
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  14. #74
    Registered User Daniel0636's Avatar
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    24/08/15

    Squat
    5x5
    62.5kg
    80kg
    95kg
    110kg
    125kg

    Push Press
    5x5
    30kg
    40kg
    45kg
    55kg
    62.5kg

    Power Clean
    5x5
    35kg
    45kg
    52.5kg
    60kg
    70kg (1x3 failed on 4 turned into full clean)


    Squats are going well, still moving fairly fast although it's getting harder. Up to 130kg on that on Friday. Back to doing push press, tricep feels fairly good still need to be careful but it feels better than it was now.

    Missed the 4th rep on power cleans which sucks, not sure if I pushed the volume too much last workout. I felt good warming up but then the last set just felt really heavy. I may reset on this but I'll see.
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  15. #75
    Registered User Daniel0636's Avatar
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    26/08/2015

    Front Squat
    4x5
    62.5kg
    80kg
    95kg
    95kg



    Press
    4x5
    35kg
    40kg
    47.5kg
    55kg



    Clean High Pulls
    4x5
    45kg
    55kg
    65kg
    75kg




    Tricep feels back to normal now. Front squats felt fairly easy today. I really need to straighten out my wrists on my pressing, I didn't realise they were so bent back so I'm going to work on that. I decided to start back at 55kg on Press (repeating the last weight I did) because I only had a week off so I figured instead of raising the weight or lowering it again I would just keep it static for this session and increase in the next. It's nice to know I can hit 55kg on press consistently even after a week off though.

    First time trying high pulls here, they are pretty fun to do. I wasn't sure what weight to start with but I read on an oly lifting site that said as long as you are pulling past extension it's still considered a high pull regardless of how high you get the weight. The warm up sets were a lot higher but 75kg still felt pretty good.
    Last edited by Daniel0636; 08-26-2015 at 10:57 AM.
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  16. #76
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    Originally Posted by Daniel0636 View Post
    26/08/2015

    Front Squat
    4x5
    62.5kg
    80kg
    95kg
    95kg



    Press
    4x5
    35kg
    40kg
    47.5kg
    55kg



    Clean High Pulls
    4x5
    45kg
    55kg
    65kg
    75kg




    Tricep feels back to normal now. Front squats felt fairly easy today. I really need to straighten out my wrists on my pressing, I didn't realise they were so bent back so I'm going to work on that. I decided to start back at 55kg on Press (repeating the last weight I did) because I only had a week off so I figured instead of raising the weight or lowering it again I would just keep it static for this session and increase in the next. It's nice to know I can hit 55kg on press consistently even after a week off though.

    First time trying high pulls here, they are pretty fun to do. I wasn't sure what weight to start with but I read on an oly lifting site that said as long as you are pulling past extension it's still considered a high pull regardless of how high you get the weight. The warm up sets were a lot higher but 75kg still felt pretty good.
    Hey Dan! Check out this link I've posted in case you haven't seen it already. Go to about 1:24 and Klokov does a really simple explanation on high pulls. Remember to pull your elbows high. I'm not nagging on your form at all, and as usual I'm just dropping some friendly knowledge.

    https://www.youtube.com/watch?v=2C8kLbia3fM

    This link below is Lu Xiaojun doing some Snatch Pulls to get another perspective. You're really on a roll though dude!
    https://www.youtube.com/watch?v=Q7xUX1O1SAY
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  17. #77
    Registered User Uzumati's Avatar
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    Glad to see another weightlifter on the forums, keep up the good work. I am a fellow weightlifter myself. Subbing to see progress!
    PR's
    Snatch - 232
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    Bench - 275x1
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  18. #78
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    Originally Posted by ChristianF15 View Post
    Hey Dan! Check out this link I've posted in case you haven't seen it already. Go to about 1:24 and Klokov does a really simple explanation on high pulls. Remember to pull your elbows high. I'm not nagging on your form at all, and as usual I'm just dropping some friendly knowledge.

    https://www.youtube.com/watch?v=2C8kLbia3fM

    This link below is Lu Xiaojun doing some Snatch Pulls to get another perspective. You're really on a roll though dude!
    https://www.youtube.com/watch?v=Q7xUX1O1SAY
    Lol! Thanks for the tips it's all helpful, it's a new lift to me so I'm still judging how much weight I should be using
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  19. #79
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    Originally Posted by Uzumati View Post
    Glad to see another weightlifter on the forums, keep up the good work. I am a fellow weightlifter myself. Subbing to see progress!
    Thanks! There do seem to be a few of us around here, good to know there are others!
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  20. #80
    Folly Lifter. doughnutgut's Avatar
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    BW to lift ratio. You are mindblowingly strong Dan.

    Also most probably stronger than 90% of the misc. srs.


    Loved the squat. So tight. So strict. Seen them wheels poking through. Obviously hammed up to fuark.

    Burgers were nodded to.

    Now I see them raggidy old adidas sambas have gone. Are they Strength shop heels you are wearing?

    How much difference you finding the sets with wearing them in comparison.
    Ride it like you just stole it.
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  21. #81
    Registered User Daniel0636's Avatar
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    Originally Posted by doughnutgut View Post
    BW to lift ratio. You are mindblowingly strong Dan.

    Also most probably stronger than 90% of the misc. srs.


    Loved the squat. So tight. So strict. Seen them wheels poking through. Obviously hammed up to fuark.

    Burgers were nodded to.

    Now I see them raggidy old adidas sambas have gone. Are they Strength shop heels you are wearing?

    How much difference you finding the sets with wearing them in comparison.
    Lol @ raggidy old adidas, yeah they were so old! Had holes in the soles and everything. I still wear them to the gym though :P I just change my shoes when I get there and yup strength shop Coyotes weightlifting shoe. They were like £70 including postage so not too bad. With my squats I'm unsure, how much difference there is although it definitely feels more stable but on the oly lifts like the snatch it makes a huge difference to your position in the OH squat since you don't need quite as good ankle mobility to get deep.

    And as for the strength thing....not strong enough for my liking yet :P I'm back up to 130kg on squats this friday though so hoping I have a clear run up to 3 plates for reps now.
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  22. #82
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    Trying to keep an eye on my weight gain atm. The scales said 144lb this morning I was like :O I think I've gained about 2 pounds in the last 2 weeks so I need to keep an eye on things. Anyway I've been stressing over my weight a bit recently, think I have a bit of paranoia as I do sometimes. In case anyone wondered where I'm currently at weight wise and what I look like here I am.

    All the photos apart from the 3rd one are untensed just to give an idea of what my normal weight looks like.

    Either way I won't be losing any weight for about another few months. I want to hit that 140kg squat first and it won't be a drastic cut just a small one. I'll probably lose weight fairly slow to try to keep as much strength as I can.




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    Last edited by Daniel0636; 08-28-2015 at 11:11 AM.
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  23. #83
    Registered User Daniel0636's Avatar
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    28/08/15

    Squat
    4x5
    62.5kg
    80kg
    95kg
    110kg

    1x3
    130kg (Volume PR!)



    1x8
    95kg

    Push Press
    4x5
    32.5kg
    40kg
    47.5kg
    55kg

    1x3
    65kg

    1x8
    50kg

    Power Clean
    4x5
    35kg
    42.5kg
    52.5kg
    60kg

    1x3
    70kg

    1x8
    52.5kg

    DB Bench
    3x8
    22.5kg each

    (forgot how awkward DB bench was to get into/out of! The bench and bars were taken in the main weightlifting room so I couldn't do BB Bench :/)


    Squats were tiring today! 5kg jump on the program in one session is no joke but I still got the weight up, the speed is definitely slowing down now though. I did 130kg for 3 back in December 2014 so it's been a while since I hit some good PRs on squats but that was with barely any warm up so technically I'm calling this a volume PR since I did 4x5 ramping up to the weight and a set of 8 after.

    Push Press felt good no problems there and power cleans felt fine too.

    It's kind of a pain my gym doesn't have a lot of bars and benches because I never seem to be able to bench on the Fridays because of people using benches and bars. I tried just doing DB bench instead today but it was awkward as hell! I used 22.5kg DBs but once I finished my set I was like 'oh.... how do I get up now..... :O' lol. I'll just have to try to bench when I can on the Friday workouts.
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  24. #84
    Folly Lifter. doughnutgut's Avatar
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    You look like you lift. Certainly have a solid back there. Front tensed shows the power you hold.


    Legs looking like a german soldiers pants with them quads poking through.


    Did you use and old nokia phone for them photos.
    Ride it like you just stole it.
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  25. #85
    Registered User Daniel0636's Avatar
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    Originally Posted by doughnutgut View Post
    You look like you lift. Certainly have a solid back there. Front tensed shows the power you hold.


    Legs looking like a german soldiers pants with them quads poking through.


    Did you use and old nokia phone for them photos.
    Lol, thanks dng and I used my laptop which is pretty bad photo quality wise :P I'm actually thinking of losing a bit of weight in a few months but I'm waiting until I'm at at least a 140kg squat for 5 reps.
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  26. #86
    Registered User Daniel0636's Avatar
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    31/08/15

    Squat
    5x5
    65kg
    80kg
    97.5kg
    112.5kg
    130kg PR!!

    Push Press
    5x5
    32.5kg
    42.5kg
    50kg
    57.5kg
    65kg

    Power Clean
    5x5
    35kg
    42.5kg
    52.5kg
    62.5kg
    70kg PR!!


    Good session! Super tiring but good! Squats went well hit my first real squat PR in about 8 months :O Definitely time for some progress, although things are starting to get a bit grindy now :O let the brutal workouts begin! Push press was all good and I got a PR on my power cleans as well, finally nailed that 70kg for 5 set.
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  27. #87
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    Good job man! I never do anything over 3 on any clean or variation.. srs once the grip goes it just doesn't come back D:
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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    130 pound pr.





    I am trollin Dan.


    Darn that is fuarkin mahoosive.
    Ride it like you just stole it.
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  29. #89
    Registered User Daniel0636's Avatar
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    Originally Posted by j0hn117 View Post
    Good job man! I never do anything over 3 on any clean or variation.. srs once the grip goes it just doesn't come back D:
    Thanks and yeah 5 reps are killer on cleans. At first I hated it but it has made me stronger so I guess it's in there for a reason.

    Originally Posted by doughnutgut View Post
    130 pound pr.





    I am trollin Dan.


    Darn that is fuarkin mahoosive.
    Lol well about 2 and 1/2 years ago 130lb probably would have been a PR for me :P aha thanks, slowly getting there! I keep saying to myself if I can get to 200kg at some point in my life I will be content :O Maybe.....in like 10 years if I'm lucky :P
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  30. #90
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    2/09/15

    Front Squat
    4x5
    65kg
    80kg
    97.5kg
    97.5kg

    Press
    4x5
    35kg
    42.5kg
    50kg
    57.5kg

    High Pulls
    4x5
    45kg
    52.5kg
    60kg
    70kg


    Pretty damn tired today! Been working a lot of split shifts so I can get all the money I can before I start college. I don't necessarily need it but......I like money :P Anyway worked a morning shift and then got the gym as fast as I could to get this workout in (finished in about 30 mins) and now I have another shift to go to in 30 mins so busy day.

    Front squats were no problem, rushed through them no issues. Press was fine, pretty heavy on the top set but still went up. I lightened the weight a bit on my high pulls just to make sure I have the technique down and they were all good today. Finished off with my usual external rotation and rear delt fly work. Next workout will be the heavy day on Friday - thankfully I'm not working that day!
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