week 84

wed, lower  lance week 6

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

hang cleans: 4 x 5 (55, 60, 65, 65)

pin squats: 4 x 5 (115, 117.5, 125, 125)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (120, 120)

hanging wipers: 2 x 10
reverse crunches: 2 x 10

- cut down slightly on the hang cleans, cos of icky wrist
- progression on: pin squats, calf raises

week 84

monday, lower   lance week 6

warmup, prehab
sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatches: 4 x 3 (35, 40, 45, 45)

squats: 4 x 5 (105, 115, 115, 115)

RDL: 3 x 7 (80, 90, 90)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

hanging leg raises: 2 x 15

- progression: squats, RDL
- had to cut down on snatches. left wrist was hurting holding the bar. affected the squats too. most likely due to a spill in last week game. broke my fall with my left hand.
- otherwise pretty alright session.

week 83

thurs, lower B. lance week 5

warmup, prehab

sprints: 3 x short flats

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 6

hang cleans: 4 x 5 (55, 60, 62.5, 65)

pin squats: 4 x 5 (115, 117.5, 122.5, 122.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- pretty good session.
- got my palm on the ceiling off a mini dropstep.
- progression from last week: hang cleans, pin squats.
- ankle still not 100%, but on the bright side its better than last month.

week 83

upper, week 83

warmup, prehab

s1: bench: 8 x (70, 80, 80, *80, 75, *70)
s1: rows: 8 x (50, 50, 50, 55, 55, 55)

*7 reps

s2: OHP: 8 x (30, 35, 40, *40)
s2: pullups: 8, 8, 8, 8

s3: tricep pushdown: 8 x (30, 34, 36, 36)
s3: EZ biceps: 8 x (20, 25, 25, 25)

- still cant get 4 x 8 x 80kg dammit.

week 83

mon, lower. lance week 5

warmup, prehab
sprints: 2 x short flat

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 40, 45, 45)

squats: 4 x 5 (105, 112.5, 112.5, 112.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- gutsy workout. after the snatches, felt something in the left knee. some sorta bruise there. warmup sets of 60 etc on squats felt weird, cos of the knee. almost wanted to call it a day, but walked around, jogged abit, massaged the knee abit. went through the session, but i dun want the knee thing to repeat dammit.

- if i were a character in a video game, the mental strength stat just went up 3 points haha.

week 82

wed, lower. lance week 4

warmup, prehab, sprints.

stiff leg ankle hops: 3 x 20
MR tucks: 1 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 62.5)

pin squats: 4 x 5 (115, 115, 120, 120)

RDL: 3 x 7 (80, 85, 85)

lunges: dnd
calf raises: dnd

- work got to me again, by the time i finished the last set of RDL, the gym cleaner was already tugging her vacuum cleaner around :(
- didnt even get to stretch dammit haha.
- progression from previous week session: hang cleans barely, pin squats

week 82

tues, additional upper

s1: bench: 8 x (70, 80, 80, 80, *80, 60)
s1: rows: 8 x (50, 50, 50, 50, 50)

*7 reps. same last time dammit.

s2: OHP: 8 x (30, 35, 35, 35, 35)
s2: pullups: 5 x 8

s3: tricep rope pulldown: 8 x (30, 36, 30, *34, 30)
s3: EZ biceps curls: 8 x (20, 25, 25, 20, **12)

* 7 reps
** 12 reps

week 82

mon, lance week 4

warmup, prehab

sprints: 2 x ~15m
stiff leg ankle hops: 3 x 20
MR tucks: DND

jump snatch: 4 x 5 (37.5, 40, 40, 45)

squats: 4 x 5 (100, 110, 110, 110)

RDL: 3 x 7 (80, 85, 85)

lunges: 2 x 10 (60, 62.5)

calf raises: 2 x 15 (115, 115)

bench leg raises: 2 x 15

- didnt notice the weight was wrong on snatch. wanted 3 x 45.
- progression on squats, RDL, lunges, calf raises
- a day from my 28th birthday, i'd wanted to dunk on the day as a milestone/present. unfortunate that i had to have that ankle injury, otherwise i was pretty confident i could have done it. oh well :(

week 81

wed, lance week 3

warmup, prehab

sprints: 2 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

hang cleans: 4 x 5 (57.5, 60, 60, 60)

pin squats: 4 x 5 (115, 117.5, 117.5, 117.5)

RDL: 3 x 7 (80, 82.5, 82.5)

- had wanted to do lesser volume, cos of army physical test tmr, went ahead and did the main meat of the program anw.

week 81

monday, lance week 3

warmup, prehab

sprints: 3 x short incline

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 42.5, 42.5, 42.5)

squats: 4  5 (100, 105, 105, 105)

RDL: 3 x 7 (80, 82.5, 82.5)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (110)

s1: garhammer hanging knee raises: 3 x 15
s1: EZ biceps curls: 3 x 12 (20kg)

- jump snatches felt harder than they should. still pretty alright, but was expecting it to be easy.
- i think those lunges are making the outside tendons behind the knees tight. possible due to me not being able to do them in the open, and being confined to the rack.