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Old 05-19-2009, 12:23 PM   #20
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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17. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S4/4

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
67.5 kg x 3 reps x 2 sets

Rack Jerk:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 reps
75.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps x 2 sets
90.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
80.0 kg x 3 reps
85.0 kg x 3 reps
90.0 kg x 3 reps x 2 sets
96.0 kg x 3 reps x 3 sets

Front Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 3 reps
95.0 kg x 3 reps
102.5 kg x 3 reps

Skipped a good deal of reps due to a) lack of time and b) because I had enough of it... Next week should be better...


19. MAY 09 BW 84KG 53MIN --- RAHMENORIENTIERUNG W5/14-S1/4

First deloading week.

Snatch:
20.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 2 reps x 3 sets
65.0 kg x 2 reps
70.0 kg x 2 reps
75.0 kg x 2 reps; PR

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets

Push Press:
20.0 kg x 2 reps
30.0 kg x 2 reps
40.0 kg x 2 reps
50.0 kg x 2 reps
60.0 kg x 4 reps
65.0 kg x 4 reps
70.0 kg x 4 reps
72.5 kg x 4 reps

Back Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 6 reps
90.0 kg x 6 reps
98.5 kg x 6 reps x 2 sets

That's more like it.
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