Due to unforeseen circumstances I haven't trained since Thursday last week. Started back today. Block 1, Day 13 (80%) Hang clean and press 3 sets of 5 reps @ 65 kg Chins 3 sets of 5 reps @ BW (118 kg) Squats 3 sets of 5 reps @ 145 kg I decided to stick with 3 work sets on each exercise as the last f...

Block 1, Day 11 (75%)
Hang clean and press 3 sets of 5 reps @ 60 kg
Chins 3 sets of 5 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 135 kg

Again, really pushed for time I only did 3 work sets on each exercise.
Everything felt VERY crisp.
Keith

Block 1, Day 10 (75%)
Hang clean and press 3 sets of 5 reps @ 60 kg
Chins 3 sets of 5 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 135 kg

Really pushed for time today so I only did 3 work sets on each exercise.
Keith

I started back at jujitsu this evening and had a full on two hour session of throws. I was really pleased with my fitness which held up throughout despite having done very little 'conditioning' during the past few months. I also noticed very little muscle soreness/tightness despite having had my 95%...

Block 1, Day 9 (95%) Hang clean and press 5 sets of 3 reps @ 75 kg Chins 5 sets of 2 reps @ BW + 10 kg (128 kg) Squats 3 sets of 2 reps @ 170 kg Chins 3 sets of 3 reps @ BW (118 kg) Face pulls 3 sets of 20 reps @ 4 plates on pulldown m/c Today was the final day of the first block. I trained at noon ...

Block 1, Day 8 (90%)
Hang clean and press 5 sets of 3 reps @ 72.5 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 3 reps @ 162.5 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Face pulls 3 sets of 20 reps @ 4 plates on pulldown m/c

Keith

Block 1, Day 7 (85%)
Hang clean and press 5 sets of 4 reps @ 67.5 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 4 reps @ 152.5 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Face pulls 3 sets of 20 reps @ 4 plates on pulldown m/c

Keith

Block 1, Day 6 (80%)
Hang clean and press 5 sets of 5 reps @ 65 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 145 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Farmers walk 3 sets of 60 m using a pair of thick handled 40 kg dumbbells

Keith

Block 1, Day 5 (80%)
Hang clean and press 5 sets of 5 reps @ 65 kg
Chins 5 sets of 4 reps @ BW (118 kg)
Squats 3 sets of 5 reps @ 145 kg
Chins 3 sets of 3 reps @ BW (118 kg)
Sled drag 5 sets of 30 m backward, 30 m forward @ 100 kg

Cold almost gone. Thank goodness.

Keith

Oh don't worry, I take plenty of rest. Cleans, presses and squats have a way of sucking the wind from me.
Thanks for the reminder though.

Thanks also for the welcome. It's a pleasure to be here.

Keith