29th March:

A. Front squats:
Barxsome
60kgx10
80kgx5
100kgx5
110kgx5
120kgx3 x5 (Fuck dis, want 5x5 @120kg, lack of gains. Still a total volume PR though)
92.5kgx18 (Fuuuaaarrrkk, wanted to get 20 for a widowmaker PR. Just couldn't keep the bar on my shoulders for the last 2 reps..so close..)

B. Pendlay Rows (Belt only):
70kgx5
90kgx5
100kgx1
105kgx5 x5 (PR)
80kgx20


Notes:
Grand session, wish I had more time at the moment but I was fairly rushed. Got everything finished in about 45 minutes, didn't even have time to stretch out/foam roll etc. though. Thats probably significantly hindering my progress on front squats at the moment, could feel my back cramping up something fierce and my calves and glutes are at me again..

31st March:

A. Clean and Jerks:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1 x3
100kgx1 x2
110kgx1 (Bar rolled after I stood up with the jerk and I had to dump it. Painfully close so counting it as a PR. Fuck all da haterz. +10kg on my old C+J)
110kgx1 (Jerk missed completely, see video below for lulz.)

B. Snatches:
barxmany
30kgxsome
40kgx1
50kgx1
60kgx1
65kgx1
70kgx1
75kgx1 x2 (+2.5kg PR, felt solid as fuck both times)
80kgxmiss

C. Skull Crushers/ss/close grip pushups:
3 sets, amrap

D. Reverse Cable Curls/ss/Single Arm hammers:
3 sets

E. Incline DB curls/ss/Reverse curls:
2 sets, amrap

F. Forced negative ez curls:
1 giant sets, dat paaahhmp.

G. Ab circuit:
3 times (included leg raises, KB oblique crunches, leg raises, Russian twists)


Notes:
Oly lifts were feeling solid today. Cleaning 110kg felt so much easier than it did the first time I did it a month ago (and subsequently injured myself doing so..), felt great to get over that mental barrier. The first time I tried jerking it I pretty much got the jerk, got under it, stood up with it but as I finished standing up with it the bar rolled and my wrists buckled. Still, I was so close to fully standing up with it I'm not going to let a little bar roll deny me the PR. Dat ego boost. The second time I tried it I was no where near to making the jerk. My snatches were feeling tasty, 75kg was feeling pretty light. I definitely think I have 80kg in me this week. Did a bunch of silly pump work afterwards and got the most intense pump, it felt incredibly satisfying.

2nd April:

A. RDLs (Pause at bottom):
60kgx10
100kgx5
120kgx5
130kgx3
140kgx3
150kgx3 x3 (Pr)

B. Power Clean and Power Jerk:
60kgx3
70kgx3
80kgx3
90kgx1 x3 (Easy as fuck, didn't push the weight as I wasn't in OLY shoes.)

C. Military Press:
Barxsome
40kgx5
50kgx5
55kgx5
60kgx3
65kgx2 x2
60kgx3

D1. Low Cable row (scapula retraction focus:
stack x30 (plus squeeze at contraction)

D2. DB Bent over Rear Laterals:
3 x 12-15


Notes:
Was training at 8:30am with only about 2 hours of sleep in me after a late shift in work and still made dem gainz. HATERZ WATCH OUT.

3rd April:

A. Cleans:
60kgx1 x3
70kgx1
80kgx1
90kgx1
100kgx1
100kgxmiss (Bleh, these felt like shit so I called them here)

B. Front Squats:
60kgx10
80kgx10
100kgx5
110kgx3
120kgx1
120kgx3 (Again these felt shitty so I called them..)

C. DB Bench:
22.5kg's x8
30kg's x8
35kg's x5
37.5kg's x7 (Possible Pr)
37.5kg's x6 x2

D. Oly Squats:
60kgx10
100kgx20
110kgx15

E. Close Grip Bench:
60kgx15
80kgx10
90kgx5
100kgx2 (Felt Easy enough but the shitty bar held me back)


Notes:
Silly session, couldn't get into it at all so didn't get any actual work done..
Edit: Going to put the shitty training down to the ridiculous lower back DOMs I have from yesterday, tis'crippling stuff..

3rd April: Pm Session:

A. Smolov Front Squats:
4 x9 @92.5kg (Stupid e-z)

B. Hang Cleans:
60kgxsome
70kgx1
80kgx1
90kgx1
95kgx1
100kgx1 x2 (PR, felt easy. Have plenty more in me)

C. Hammer Curls:
4 sets, strict

D. Cable Curls:
4 sets of 10

E. Hammer Curls:
3 sets x 20 (loose form)


Notes:
Was pissed all day the morning's training sucked so I decided to go back in a get some proper work in. Decided to start another base meso cycle of smolov for front squats which I did the first session of today. Might get the 2nd day of it in tomorrow depending on how I'm feeling. Hoping this will take me to a 140kg front squat a.s.a.p!

4th April:

A. Smolov Front Squats:

5 x 7 @ 100kg (Stupid easy)

B. Pendlays:
70kgx5
90kgx3
100kgx1
100kgx8 x3 (Pr of some sort)

5th April:

A. Smolov Front Squats:

7 sets of 5 @ 105kg (Felt harder than it should of been)

B1. DB Bench:
35kg bells 5x8-10

B2. Face Pulls:
5 x 10-15

C1. Low Incline DB Flies:
5 x 10

C2. Single Armed Cable Row:
5 x 10


Notes:
Front squats felt weak, probably just my legs adapting to having front squat in 4 different sessions over the last 3 days.. Did a bunch of delicious pump work after that, nothing too strenuous.

8th February:

A. Clean and Jerk:
60kgx1 x3
70kgx1 x3
80kgx1
90kgx1
100kgx1
105kgx1 (First time hitting a 105 jerk, took 3 attempts)
100kgx1 x2
90kgx1 x2

B. High Block Cleans:
60kgx3 x3
80kgx1 x2
95kgx1 x2 (SO fucking hard to get under the bar)

C. Low Block cleans:
60kgx2 x2
80kgx1
95kgx1 x2 (Less awkward)

D. Snatches:
barxsome
30kgxsome
40kgxsome
50kgx1
60kgx1 x5
70kgx1
75kgx1 x3
80kgxmiss (This one straight up landed on the back of my neck..)


Notes:
Decent enough training, was fun getting to try out the block cleans. They are a very difficult movement. Shoulder is quite fucked up at the moment, it's pretty much back to being as painful as it was when it was at it's most fucked up. Will really need to see if I can sort some money out for some physio sessions.

8th april;

A. Smolov front squats:
10 sets of 3 @ 112.5kg (9 sets beltless, last set belted. Beltless pr)

B. Pendlays:
60kgx10
90kgx5
110kgx3 x3 (pr - looseish form)
90kgx15 x2 (stricter)

C. Db curls:
3 sets

D. Fat bar curls /ss/ plate holds:
4 sets

E. Incline db curls:
2 sets

F. Rope push downs /ss/ close grip.pushups;
3 sets

G. Reverse cable curls:
2 sets x max



Notes:
Solid front squatting, sick pump cultivation.