Archives For power clean

#Workout Log: Mon June 6 [Volume]

June 6, 2011 — Leave a comment

Power Clean

72.5 kg (159.5lbs): 3,3,3,3,3

Squat

162.5 kg (357.5lbs): 5,5,5

Bench Press

117.5 kg (258.5lbs): 5,5,5

Notes

  • Lowered the volume of my main lifts to 3x5 (from 5x5) because I'll be hitting the pads 2x/week for the rest of this month and I don't want to over train.
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John Phung

#Workout Log: Wed June 1 [Recovery]

June 1, 2011 — Leave a comment

#PowerClean

67.5kg (148.5lbs): 3,3,3,3,3

#Squat

122.5 kg (269.5lbs): 5,5

#BenchPress

102.5 kg (225.5lbs): 5,5,5

#ChinUp

BW - 89 kg (195.8lbs): 13,8,7

Notes:

  • Lowered the weight for the squat and bench press. Squat should be 80% of Monday's 5x5 weight. Before I was just adding 2.5kg every week to my squat during recovery days, but this was incorrect.
  • Squat: 80% of 160kg is 128kg, so increase the weight accordingly next week.
  • Bench press is 89% of the previous 5x5 bench press weight (from 115kg to 102.5kg).
  • Lower back and right hamstring sore from yesterday's pad training
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#Workout Log: Mon May 30 [Volume]

May 30, 2011 — Leave a comment

Power Clean

67.5 kg (148.5lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,5,5,5

Press

80 kg (176lbs): 5,5,5,5,5

Notes

  • Eating a lighter breakfast seem to make me less fatigue during the workout
  • Engaging in self-talk to hype myself up seems to work to get me through each set.  Especially squat.
  • Finally did 5x5 on press first try. Not sure if I can keep on making 2.5 kg jumps. Might be time to invest in fractional plates?

Post-Workout Meal

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Workout Log: Mon May 23 [Volume]

May 23, 2011 — Leave a comment

Power clean

65 kg (143lbs): 3,3,3,3,3

Squat

160 kg (352lbs): 5,5,4

Bench Press

115 kg (253lbs): 5,5,5,5,4

Notes:

Squat

  • Failed on last rep, 3rd set
  • Planned on doing 5 x 5 but felt too hot/ light headed

Bench

  • Failed last rep at bottom

Video:

Here's a video of the 4th set of bench press. Left arm looks kinda huge for some reason lol

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Workout Log: Fri May 20 [Intensity]

May 20, 2011 — Leave a comment

A few new PR's and some videos @the end.

Power Clean

75 kg (165 lbs): 3,3,3,3,3

Squat

182.5 kg (401.5 lbs): 1,1,1

Press

92.5 kg  (203.5 lbs) : 2,2

Deadlift

202.5 kg (445.5 lbs): 3,3

1 Arm Rows

110 lbs

Right: 13+2
Left: 12+3

Notes

  • Need to record the video at a better angle next time for the squat.
  • New personal records!
    • Squat 1RM @182.5 kg (401.5 lbs)
    • Press 2RM @92.5 kg  (203.5 lbs)
    • Deadlift 3RM @202.5 kg (445.5 lbs)

Squat

  • Failed 2nd rep, 1st set
  • Failed 4th set

Press

  • 2nd set 2nd rep slow

Videos

Power Clean 75 kg (165 lbs)

Squat 182.5 kg (401.5 lbs)

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