Scott_donald - The Third Incarnation of training.

**scott_donald** · 05-21-2018, 12:50 AM

21/05/18

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 80 RPM x 13
30 second gear 13 > 120 RPM x 12

RPM - 90
Watt - 146
ODO - 8.4
Gear - 13
Time - 19.00

Better than last week again. this session is still really hard, thought I would be able to up a gear by now but nope.

**scott_donald** · 05-21-2018, 05:24 AM

21/05/18

What i felt like doing load

Hang Snatch 1 min rest
20x3 PS ss 20x3 BS ss 20x3 OHS
20x3 PS ss 20x3 PBS ss 20x3 OHS
40x3
50x2
50x2
55x1
60x1
60x1
60x1
65x1

Clean and Jerk 1 min rest
60x2 PC and PP
60x2
70x1
70x1
80x1
80x1

Snatch Pulls
90x3
100x3

Clean Pulls
110x3
120x3

Front Squat
60x3
80x3
90x2
100x2
100x2

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - Jumping straight back in here, stomped everything up to 60kg. the 65 was weird, felt light but I think I just over thought It and it went up easy but in slow motion, oh well counted.

Clean and Jerk - Matched last session but catching 80 was still really heavy, needs lots of work.

Pulls - Up 5kg for both the snatch pulls. First set up 5kg for both, matching the final sets from last session for the pulls. I hate lifting up weight from the ground.

Front Squat - Forget how fatigued my back is going in here. changed form 90 triples to 100 doubles today. 100 heavier today than It was last week but still good enough. happy today.

**EoR** · 05-21-2018, 08:31 AM

I wish my backyard had enough room for more OL lifts like this. Solid stuff. I was thinking of bringing back crunches to my routine too, I have those L-shaped pads on my BW machine you can do them on.

**scott_donald** · 05-22-2018, 12:26 AM

Originally Posted by EoR

I wish my backyard had enough room for more OL lifts like this. Solid stuff. I was thinking of bringing back crunches to my routine too, I have those L-shaped pads on my BW machine you can do them on.

I like them but hate them. just not very good at them.

ab stuff is just a necessity I do every session, I just need to eat less to get them showing but doing the crunches makes me mentally think I am getting them better.

**scott_donald** · 05-22-2018, 01:00 AM

22/05/18

What i felt like doing endurance

Keiser M3 bike

RPM - 68
Watt - 142
ODO - 6.7
Gear - 15
Time - 20.00

Nice and easy cycle at gear 15, first time done that high in a couple weeks. Dentist now so could not run today.

**scott_donald** · 05-22-2018, 05:35 AM

22/05/18

What i felt like doing load

Flat bench
20x20
60x15
60x15
100x5
120x5
130x3
140x2
150x1
150x1
120x14
100x22

Wide Grip Pullups
BWx10
15x10
30x12
30x12
30x10

Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx14 ss 15x10

Upright Rows ss Side Laterals 1 min rest
20x15
30x15
40x15
50x12(=PR 110lbs) ss 15x20

Military Press 50KG
20 in 60 seconds

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Flat bench - changing from CGB to flat. well got 150, very heavy but moved. 120 got 14 but I was thinking 15 at the start but its a good number to work from at 14. 22 was all I had left at 100.

Wide Grip Pullups - 12 was hard on the first set. Just got 12 and no more on the seconds set. Just managed 10 on the third set - happy overall though.

Superset 1 - well killer for all the reps, pushed myself hard thought out all the pull-ups.

Superset 2 - With the success of the deload stuff continuing it here. Again mainly Upright Rows with the last set having some side laterals. Cruising at 20/30.

MP - Well that was an experience, at 16 put the bar down to my waist then it finished me off cleaning it back up, killer to finish.

**PowerBuilder08** · 05-22-2018, 07:02 PM

^^^Damn man that f*cking volume

**scott_donald** · 05-22-2018, 11:58 PM

Originally Posted by PowerBuilder08

^^^Damn man that f*cking volume

just my normal load Tuesday for the second block in a row, used to this volume now. Most of the benching stuff is warming up.

**scott_donald** · 05-23-2018, 12:33 AM

23/05/18

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 70 RPM x 13
30 second gear 17 > 70 RPM x 12

RPM - 81
Watt - 173
ODO - 7.5
Gear - 13/17
Time - 19.00

Wow killer today, this is by far the hardest cycle but also the easiest mentally.

**scott_donald** · 05-23-2018, 04:57 AM

23/05/18

What i felt like doing load

BB Bulgarian Split Squats 1 min rest
BWx12
20x12
60x20
60x20

Hip Thrusters
60x20
60x20
60x20

BSS - Short and Simple today. I sprinted in a fun relay thing for staff team I somehow did 140m flat out and I am struggling today.

Hip - like above.

**scott_donald** · 05-24-2018, 04:28 AM

24/05/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

Leg drills

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

flat out standing
40m
40m
60m
60m
60m
60m

Flat out 3 point
20m
20m
20m
20m

Great session, once I finally loosened off I felt great.

**scott_donald** · 05-24-2018, 05:59 AM

24/05/18

What i felt like doing load

Incline Bench
20x20
60x15
80x12
100x10
110x5
122.5x5

BB Rows over bench
60x10
80x8
90x8
100x8
90x10

Close Grip bench
60x10
100x5
110x10
110x10
110x10
110x10
110x10
110x8

Side Laterals
22.5x10 ds 15x12
22.5x10 ds 15x12
15x20
15x20

Dips
39 in 60 seconds

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Incline - Just not a fan of Incline bench but doing this for the MP and bench improvement. 100x10 was dam hard. just managed the last rep at 122.5.

Rows - Going higher reps in this block. Very shocked I got 8 at 100, aims 6 going in.

Bench - Changing to close grip this block. Guessing 110 for this. Just got the fifth set and no more. last set I just got the 7 then mentally pushed the 8, dam.

SL - wow heavy first set. wow after two sets I am struggling. final two sets felt much better.

Dips - stomped it.

**scott_donald** · 05-25-2018, 12:51 AM

25/05/18

What i felt like doing endurance

Keiser M3 bike

RPM - 76
Watt - 123
ODO - 7.5
Gear - 13
Time - 20.00

easier cycle gear wise today. happy with that.

**scott_donald** · 05-25-2018, 04:28 AM

25/05/18

What i felt like doing load

Olympic Squat
BWx20
20x10
60x10
100x5
120x5
130x5
135x5
135x5
120x12

Half Squat
140x10
150x8
160x8
170x8(PR 374lbs)

GHR
BWx12
BWx12
BWx12
BWx12

Back Extensions
15x15(=PR)
15x15
15x15

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - well nice and smooth up to 120, 130 was heavy but felt good. Just thinking I am still to use my belt this year, at what point should I use it. well the 135 were surprisingly good. the 120 though was a massive struggle past 6 - wow managed to get the 12.

HS - 140 for the shortened ROM certainly does feel light now. smashed it, done heavier but not for 8 reps so a nice new PR.

GHR - Just getting the usual volume in after the hard work in the squats. Feeling great.

BE - getting a bit tired now.

**fittofattofit** · 05-27-2018, 04:38 AM

Originally Posted by scott_donald

Snatch - Jumping straight back in here, stomped everything up to 60kg. the 65 was weird, felt light but I think I just over thought It and it went up easy but in slow motion, oh well counted.

Clean and Jerk - Matched last session but catching 80 was still really heavy, needs lots of work.

Pulls - Up 5kg for both the snatch pulls. First set up 5kg for both, matching the final sets from last session for the pulls. I hate lifting up weight from the ground.

Front Squat - Forget how fatigued my back is going in here. changed form 90 triples to 100 doubles today. 100 heavier today than It was last week but still good enough. happy today.

Sounds like oly work is all going well. Good job on the front squats

Originally Posted by scott_donald

[b][color=red]22/05/18

Close Grip - changing from CGB to flat. well got 150, very heavy but moved. 120 got 14 but I was thinking 15 at the start but its a good number to work from at 14. 22 was all I had left at 100.

Wide Grip Pullups - 12 was hard on the first set. Just got 12 and no more on the seconds set. Just managed 10 on the third set - happy overall though.

Superset 1 - well killer for all the reps, pushed myself hard thought out all the pull-ups.

Superset 2 - With the success of the deload stuff continuing it here. Again mainly Upright Rows with the last set having some side laterals. Cruising at 20/30.

MP - Well that was an experience, at 16 put the bar down to my waist then it finished me off cleaning it back up, killer to finish.

Yes, 150 its heavy

... smashed the bench with that and then the 120 x 14 and the 100 x 22!

Originally Posted by scott_donald

[b][color=red]23/05/18

BSS - Short and Simple today. I sprinted in a fun relay thing for staff team I somehow did 140m flat out and I am struggling today.

Hip - like above.

Thought you'd have no trouble with 140 considering you routinely do 60m sprints
Must've had to show off to catch up with some 12 year olds

Originally Posted by scott_donald

[b][color=red]24/05/18

Incline - Just not a fan of Incline bench but doing this for the MP and bench improvement. 100x10 was dam hard. just managed the last rep at 122.5.

Rows - Going higher reps in this block. Very shocked I got 8 at 100, aims 6 going in.

Bench - Changing to close grip this block. Guessing 110 for this. Just got the fifth set and no more. last set I just got the 7 then mentally pushed the 8, dam.

SL - wow heavy first set. wow after two sets I am struggling. final two sets felt much better.

Dips - stomped it.

You must have massive tris Scott ... that was 13,000kg of incline and CG bench before hitting the 39 rep dip set

Originally Posted by scott_donald

Olympic Squat - well nice and smooth up to 120, 130 was heavy but felt good. Just thinking I am still to use my belt this year, at what point should I use it. well the 135 were surprisingly good. the 120 though was a massive struggle past 6 - wow managed to get the 12.

HS - 140 for the shortened ROM certainly does feel light now. smashed it, done heavier but not for 8 reps so a nice new PR.

GHR - Just getting the usual volume in after the hard work in the squats. Feeling great.

BE - getting a bit tired now.

Awesome squat work! Next step: working sets of 140 oly squats and 4pps half squats

I don't ever use a belt but I'm wondering whether I should for the top sets ... when do you usually start to use a belt?

**scott_donald** · 05-27-2018, 05:26 AM

Originally Posted by fittofattofit

Sounds like oly work is all going well. Good job on the front squats

Yes, 150 its heavy

... smashed the bench with that and then the 120 x 14 and the 100 x 22!

Thought you'd have no trouble with 140 considering you routinely do 60m sprints
Must've had to show off to catch up with some 12 year olds

You must have massive tris Scott ... that was 13,000kg of incline and CG bench before hitting the 39 rep dip set

Awesome squat work! Next step: working sets of 140 oly squats and 4pps half squats

I don't ever use a belt but I'm wondering whether I should for the top sets ... when do you usually start to use a belt?

hmmm well in all honesty I suck so any progression is good, I am just taking it slowly to keep the back healthy since I am golfing so much.

yes was a good flat bench day, first time proper heavy in a. while.

difference between 60 and 140m flat out is huge, try and maintain top speed for very long, its very hard!

yes I could up with a. few 12 year olds but you have to remember that we had some very unfit individuals in our relay staff team.

well in all honesty no but I am certainly all triceps when doing bench work.

haha I wish, just going to push the volume at 135, 3 sets this week having said that not here Friday so not sure exactly when I am going to do it.

thats what I am asking about the belt, I have one so why not use it but in realistic terms I am not squatting that much. Pre 2010 this weight is nothing but technique is very different, so for me this is the best volume of squatting I have done in years, since I am not locking anything int he back(touch wood) . Not really needed it yet this year, but I used to use it over 130 in pulls since I bought it but then again I am feeling much than I did when I bought the belt. rambling a bit but...........

**scott_donald** · 05-28-2018, 12:02 AM

28/05/18

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 80 RPM x 13
30 second gear 13 > 120 RPM x 12

RPM - 93
Watt - 153
ODO - 8.6
Gear - 13
Time - 19.00

great cycle today, just 6 watts off the record. sweaty now!

**scott_donald** · 05-28-2018, 09:36 AM

28/05/18

What i felt like doing load

Hang Snatch 1 min rest
20x3 PS ss 20x3 BS ss 20x3 OHS
20x3 PS ss 20x3 PBS ss 20x3 OHS
40x3
50x2
50x2
55x1
60x1
60x1
65x1
65x1

Clean and Jerk 1 min rest
60x2 PC and PP
60x2
70x1
70x1
80x1
80x1

Snatch Pulls
90x3
100x3

Clean Pulls
110x3
120x3

Front Squat
60x3
80x3
90x2
100x3
100x3

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - well everything up to 60 was feeling fast and good. Added another set at 65 today, first one flew up, second similar.

Clean and Jerk - funny 70 is really light but my jerks are sucking big time! 80 is definitely feeling better this week, still enough weight there for now.

Pulls - seeing how these all feel, just going to match last weeks numbers, still heavy enough.

Front Squat - Went for 3 at the first 100, it was heavy with all the fatigue int he back before these sets. Very happy.

**fittofattofit** · 05-28-2018, 11:37 PM

Originally Posted by scott_donald

hmmm well in all honesty I suck so any progression is good, I am just taking it slowly to keep the back healthy since I am golfing so much.

yes was a good flat bench day, first time proper heavy in a. while.

difference between 60 and 140m flat out is huge, try and maintain top speed for very long, its very hard!

yes I could up with a. few 12 year olds but you have to remember that we had some very unfit individuals in our relay staff team.

well in all honesty no but I am certainly all triceps when doing bench work.

haha I wish, just going to push the volume at 135, 3 sets this week having said that not here Friday so not sure exactly when I am going to do it.

thats what I am asking about the belt, I have one so why not use it but in realistic terms I am not squatting that much. Pre 2010 this weight is nothing but technique is very different, so for me this is the best volume of squatting I have done in years, since I am not locking anything int he back(touch wood) . Not really needed it yet this year, but I used to use it over 130 in pulls since I bought it but then again I am feeling much than I did when I bought the belt. rambling a bit but...........

Yes ... 100 metres doesn't look that far but I think all my ATP is gone after the first 50 metres

... it's why there's 100m and 200m sprints at the olympics and they've only been won 9 times by the same individual
Your tris get a load of work ... makes me think that I need to do a load more volume with dips, push-ups and the like, even if I can't press
I'm not sure when to start using a belt ... it feels weird putting one on but maybe if the bar gets heavier I'll think about it less

Originally Posted by scott_donald

[b][color=red]28/05/18

Snatch - well everything up to 60 was feeling fast and good. Added another set at 65 today, first one flew up, second similar.

Clean and Jerk - funny 70 is really light but my jerks are sucking big time! 80 is definitely feeling better this week, still enough weight there for now.

Pulls - seeing how these all feel, just going to match last weeks numbers, still heavy enough.

Front Squat - Went for 3 at the first 100, it was heavy with all the fatigue int he back before these sets. Very happy.

mirin' the 100kg FS triples

**scott_donald** · 05-29-2018, 01:50 AM

Originally Posted by fittofattofit

Yes ... 100 metres doesn't look that far but I think all my ATP is gone after the first 50 metres

... it's why there's 100m and 200m sprints at the olympics and they've only been won 9 times by the same individual
Your tris get a load of work ... makes me think that I need to do a load more volume with dips, push-ups and the like, even if I can't press
I'm not sure when to start using a belt ... it feels weird putting one on but maybe if the bar gets heavier I'll think about it less

mirin' the 100kg FS triples

Haha are you that slow over 50, when was the last time you ran 50m flat out? this is a funny one as I get abuse from staff here for doing my running as don't play Rugby any more. I bet most of them couldn't run 50m flat out.

thanks, happy yesterday.

**scott_donald** · 05-29-2018, 04:30 AM

29/05/18

What i felt like doing Speed endurance

Movement prep

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

1 minute rest

50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs
10 secs rest
50m in 10 secs

I love doing this run and missed it last week, its a fitness test rather than really pushes me now. I like to know where I am.

**scott_donald** · 05-29-2018, 05:44 AM

29/05/18

What i felt like doing load

Flat bench
20x20
60x15
60x15
100x5
120x5
130x3
140x2
150x2
150x2
120x15
100x24

Wide Grip Pullups
BWx10
15x10
30x12
30x12
30x10

Wide Grip Pullups ss DB concentration curls
BWx12 ss 15x10
BWx12 ss 15x10
BWx14 ss 15x10

Upright Rows ss Side Laterals 1 min rest
20x20
30x15
40x15
50x12(=PR 110lbs) ss 15x20

Military Press 50KG
22 in 60 seconds(PR)

Ab roller torture
BWx15
BWx15
BWx15
BWx15

Flat bench - well nice and smooth up to 140, managed a double set 1 at 150, very happy there. Again on set two. wow got 15 at 120 but dam that was torture last 3 reps. Boom up 2 on the 100k benching. took too long over all those sets today - oops.

Wide Grip Pullups - well 12 set two at 30 was stupid hard, only just got it. Wow struggled to 10 was going to attempt the 11th reps but mentally all I had never mind body.

Superset 1 - After the heavy struggle these are feeling great through 2 sets. as ever go all out on the last set,

Superset 2 - Ooops did 20 at 20, hope that doesn't fatigue me more. smooth up to 40.just got the 50.

MP - scares me after last week, don't take the bar down to the waist. well better than last week, at 52 seconds I took the bar down and it was not going back up.

**scott_donald** · 05-30-2018, 12:59 AM

30/05/18

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 70 RPM x 13
30 second gear 17 > 70 RPM x 12

RPM - 78
Watt - 169
ODO - 7.3
Gear - 13/17
Time - 19.00

Funny, I think I worked harder on the gear 17 bits but not as hard on the 13 so my numbers are not as good as last time, tracking these cycles is hard.

**scott_donald** · 05-30-2018, 04:52 AM

30/05/18

What i felt like doing load

BB Bulgarian Split Squats 1 min rest
BWx20
20x15
60x10
80x10
90x8

Hip Thrusters
60x20
80x10
100x10(PR 220lbs)

BSS -Shirt and simple again - this time pushing the weight over the reps.

Hip - Well going in just wanted reps, 100 was so sore - had a golf head cover and a towel, need better padding than that. good though.

**scott_donald** · 05-31-2018, 01:09 AM

31/05/18

What i felt like doing load

Incline Bench
20x20
60x15
80x12
100x10
110x5
122.5x5

BB Rows over bench
60x10
80x8
90x8
102.5x8
90x10

Close Grip bench
60x10
100x5
110x10
110x10
110x10
110x10
110x10
110x10

Side Laterals
22.5x10 ds 15x12
22.5x10 ds 15x12
15x20
15x20

Dips
34 in 60 seconds

Crunches on Ball with twist
BWx30
BWx30
BWx30
BWx30

Lifting the earliest in the day I think I have ever done, got a few days like this coming up in the next 4 weeks.

Incline - Not sure how my strength levels will be, felt fine up to 100. 110 was very smooth. very happy to math last week.

Rows - did my 60x10 automatically then could not remember what I did last week. well added 2.5kg onto the heaviest set and got it nicely. The drop down set felt awesome, very comfortable.

Bench - warmup's feeling very easy. Three sets in and feeling very good. All the pressure on the last set, Boom!

SL - Just the normal volume work here.

Dips - Not as good as last time but who cares really.

Thanks god for caffeine - now can I do the same tomorrow for a Lower day???!!! On a side note, I am loving this NOCCO pre workout.

**scott_donald** · 05-31-2018, 04:19 AM

31/05/18

What i felt like doing Speed

Movement prep

Buildups 50-90%
20m
20m
20m
20m

Leg drills

5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed
5 left leg high knee for speed
5 right leg high knee for speed

5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed
5 left leg heel flick for speed
5 right leg heel flick for speed

flat out standing
60m
60m
60m
60m
60m

Flat out 3 point
20m
20m
20m
20m

tired doing that, only 1 hour after the weights.

**scott_donald** · 06-01-2018, 12:35 AM

01/06/18

What i felt like doing endurance

Keiser M3 bike

RPM - 80
Watt - 152
ODO - 7.9
Gear - 14
Time - 20.00

nice and easy to get everything moving today. Going to have to do todays weights session tomorrow early before my golf comp and was too tired to get up stupid early this morning.

**scott_donald** · 06-02-2018, 03:02 AM

02/06/18

What i felt like doing load

Olympic Squat
BWx20
20x10
20x10
60x10
100x5
120x5
130x5
135x5
135x5
135x5
120x12

Half Squat
140x10
150x8
160x8
170x8(=PR 374lbs)

GHR
BWx12
BWx12
BWx12
BWx12

Back Extensions
15x15(=PR)
15x15
15x15

Standing Russian Twists
20x30
20x30
20x30
20x30

Olympic Squat - Smooth up to 130, feeling good today, except this is a Saturday and I have a golf comp 2 hours after I finish lifting, better recover fast. Adding a third set at 135 this week. feeling very good. 12 is still my limit at 120.

HS - Since last week was so good, just trying to match it.

GHR - Normal volume here, still love these.

BE - Tempted to push the reps on these but not a good idea with the golf so imminent.

**scott_donald** · 06-04-2018, 12:16 AM

04/06/18

What i felt like doing endurance

Keiser M3 bike

60 seconds gear 13 > 80 RPM x 13
30 second gear 13 > 120 RPM x 12

RPM - 91
Watt - 138
ODO - 8.3
Gear - 13
Time - 19.00

Exact same numbers from 4 weeks ago. weird schedule week again!

**scott_donald** · 06-04-2018, 05:29 AM

04/06/18

What i felt like doing load

Hang Snatch 1 min rest
20x3 PS ss 20x3 BS ss 20x3 OHS
20x3 PS ss 20x3 PBS ss 20x3 OHS
40x3
50x2
50x2
60x1
60x1
65x1
65x1
65x1

Clean and Jerk 1 min rest
60x2 PC and PP
60x2
70x1
70x1
80x1
80x1

Snatch Pulls
90x3
100x3

Clean Pulls
110x3
120x3

Front Squat
60x3
80x3
90x2
100x3
100x3

Crunches on ball
BWx30
BWx30
BWx30
BWx30

Snatch - its weird, 65 is light from the floor but because it is the heaviest I have done in a. while, its hard to really speed the weight up. I need reps. three sets now at 65, still think thats my good form limit.

Clean and Jerk - I really hate these with a passion. 80 is heavy so need to keep plugging away.

Pulls - Keeping the weights the same as last week, really working on positions here. snatch from the ground is feeling really good. 120 Is enough right now for me from the ground.

Front Squat - last week I really pushed the fronts, time to consolidate. 90 is smooth. 100 is heavier than I remember it last week. still my limit at 100, form was a bit too far forward today, meh.

Thread: Scott_donald - The Third Incarnation of training.

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