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Old 11-01-2008, 01:18 AM   #1
Carl Chia
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Join Date: Aug 2008
Location: singapore
Posts: 36
Default Get powerful and stronger~

Age: 21
Weight: 75kg

Clean Complex:
Hang Power Clean above and below knee & Squat Clean (1 rep each)
40kg x 3
50kg x 3
60kg x 3

Squat Clean
70kg x 2
80kg x 1 x 3

Front Squat
75kg x 5
80kg x 4
90kg x 4 x 4 or 5 sets can't remember
60kg x 6

Push Press
Bar x 5
40kg x 5
50kg x 4
60kg x 3
70kg x 1
70kg x 2
65kg x 3 x 3
50kg x 6

RDL
70kg x 5
90kg x 4
100kg x 3 x 2

Deadlift
100kg x 5
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Old 11-01-2008, 05:25 AM   #2
Derek Simonds
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Location: Deland, FL
Posts: 4,231
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Carl, welcome to the training logs. Looks like you got some nice training going on.
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Old 11-03-2008, 09:05 AM   #3
Carl Chia
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Location: singapore
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Hi Derek, thanks for the welcome. Good log you have there as well.

-----------------------------------------

Warm up with PVC pipe and bar

Snatch
40kg x 3
45kg x 3
50kg x 2 x 2 (50 finally...)
50kg x 1

Rack Jerk
40kg x 3
60kg x 3
70kg x 3
80kg x 2
85kg x 1

Olympic Squat
75kg x 6
90kg x 3 or 4
100kg x 3
100kg x 3
105kg x 2
100kg x 3 x 3

Clean Pull
70kg x 3
80kg x 3
90kg x 3

13 Pull Ups
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Old 11-05-2008, 10:17 PM   #4
Carl Chia
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Location: singapore
Posts: 36
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Clean and Jerk
40kg x 3
50kg x 3
60kg x 3 x 2
70kg x 3
70kg x 2 or 3
75kg x 2

3 sets 60kg
3 reps of Clean without recovery(dumping the weight at bottom) followed by 3 reps of Jerk

Front Squat
60kg x 5
75kg x 3
85kg x 3
90kg x 3
95kg x 3 x 2
100kg x 3 (new PR!)
105kg x 2 (new PR!!)
110kg x 1 (new PR!!!)
100kg x 2 (old injury resurfaced and had a little assistance)

A fellow experienced lifter was with me this session. Previous Front Squat PR was 1 rep of 100kg. He spotted me through out the max squats. Asked him if he helped or anything, he said no. He said all he did was raise his voice when I was at my sticking point.. psychology.. he says.. I really wonder did he help with the bar..

Overhead Press
20kg x 5
40kg x 5
50kg x 5
60kg x 2
55kg x 3 x 3 (just can't get that 4th rep..)
50kg x 5

14 Pull Ups
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Old 11-06-2008, 08:40 AM   #5
Carl Chia
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Location: singapore
Posts: 36
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Damn, paid a price for the new PR.. old injury is back and more painful.

Couldn't overhead squat with bar alone = pain but managed to back squat which wasn't so painful. Joined 2 fellow lifters and did a little work.

Olympic Squat
60kg x 6
80kg x 5
100kg x 5

Bench Press
20kg x 8
50kg x 5
60kg x 5
70kg x 5
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Old 11-08-2008, 08:22 PM   #6
Carl Chia
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Location: singapore
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7th Nov

Lousy workout, have not recovered from wednesday's session. Missed many snatches even with 40kg. Wanted to do heavy deadlifts but body just can't.. even 70kg felt like shit. Just a few reps of clean and snatch grip deadlifts with 70 & 90kg.

Slide Board Leg Curl
3 x 12

Slide Board Pike
3 x 10

Dumbbell Row
36kg x 6 x 3 per hand
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