Sams Training Log

[Sam@CTC]

Thought I'd start an 'E-Journal'

Today was army res training

Did 10km Pack March :shock: along a very hilly jungle track in the pissing rain !! Was fun tho. Finished with nav drills
I put my 24kg Kettlebell in and some towels just for shits and giggles.


Sam

[Peter Sbirakos]

your kidding me! 10km walk with a friggin' 1.5 pood in the back pack? thats great work.

i did a farmers walk with 2x32kg around the block to my place. the block is very hilly. normally takes 8 to 10mins to walk it, took 1/2hr with the kbs. neighbours thought i was a madman.

[Sam@CTC]

Farmers Walk !!! You are a mad man. Bloody good job tho, i will try some farmers walking this week.
Today feeling a bit stiff from yesturday but did Fight Gone Bad with the following combo

3 x 4 minute Rounds
1Minute/Exercise 1 Minute break after each Round

2x32kg Deadlift
30kg Sandbag Clean
2x24kg Deadlift Thrusters
2x16kg Squat Thrusters

Total Reps was 136

Regards

[Sam@CTC]

Rest day today. I am doing 3 on 1 off.

Regards

[Sam@CTC]

Tuesday's WO

3 Rounds Like A Circuit

10 x Alternate Snatch 1 Count 16kg
10 x Alternate Clean 1 Count 24kg
30 x Hand To Hand Swings 24kg
10 x Heavy One Arm Swings (L/R) 32kg
50 x Body Weight Squats
5 x Heavy Military Press (L/R) 32kg

Finshed With 5x5 Janda Sit Ups
3 sets of pullup ladders

Regards

[Sam@CTC]

Wednsday

Was round a mates place and had no equip so went all body weight i think it was around 10-15 min didnt have a timer tho.
3 Rounds Of

20 Burpees
10 sec L-Sit
50 Pushups
50 Squats
50 Box Jumps (40cm)

Regards

[Sam@CTC]

Thursday

A Favourite of mine
21-15-9 Rep Of

Pullups
32kg Snatches
(Round up 1 for snatches and then do half on each arm - 11L/R - 8L/R - 5L/R)

5.32
Last set was very hard !!!:twisted:

Regards

[Sam@CTC]

Friday Suppose to be rest day but did

5x5 Janda
Some super joints exercises

Regards

[Sam@CTC]

Saturday

Strength Day

5 X 5 For all sets

2x32kg Cleans
2x32kg MP
1x24kg TGU
2x32kg Renegade Rows
2x32kg Floor Press
1x32kg Snatch
Evil Wheels

Pretty Shattered afterwards, whole thing took about 50min.

Regards

[Sam@CTC]

Sunday

3 Rounds

10 Knees to elbows
10 Burpees
10 Pull Ups
50kg Sandbag Walk 50m :twisted:

Just over 8min

This was a killer and i was still a little sore from yesturday !!

Regards

[Sam@CTC]

Monday

21-15-9

Burpees
OHS using empty oly bar

4.25


4 Rounds

2min Skipping
10 Double Snatches - 2x16kg
10 Pullups

Regards

[Sam@CTC]

Wednsday

5x5
2x 32kg MP Mostly push press
2x 16kg Double Snatch to OHS
2x 24kg Swing
Janda's

THAT NIGHT
Army Training

2.4km in DPCU & Webbing - 11min
Strecher Carries up a few nasty hills
5x 100m sprints
100 pushups
100 situps

Regards

[Sam@CTC]

Thursday


Suffering from a bit of DOMS from last night i think lacvk of sleep the last few days isnt helping. Took it easy today with some joint mobility stuff and a few rounds of skipping.

Regards

[Sam@CTC]

Friday

5 Rounds

100m Sprint
24kg 2 Handed Swings - Tabata Protocol For 5min (10 sets on/off)


4 sets of Pull Up ladders done on 4inch wide bar
1,2,3,4,5 / 1,2,3,4 / 1,2,3,4 / 1,2,3,

5x5 Led Raise on pull up bar done super slow

[Sam@CTC]

Saturday


21-15-9
Pull Ups
Squats
4.10

4 Rounds
100m 'Sprint'
10 HSPU
5.12

L Sit Practice

[Sam@CTC]

Missed WOD on sunday but did heaps of MA instead

Monday

Did rick endurance test today

Left then Right with a 24kg

10 C&J
10 Windmills
10 OHS
10 Snatches

What a shitter !!! 5.20 The OHS really killed me

[imported_Rick]

It's a good balanced workout though.
Good luck with the HSPU's later. How many can you do a in set?

[Sam@CTC]

I mean shitter in a good way of course. I almost drop the bell on my head a few times doing the OHS.

About 15 HSPU in one set usually with just going to my head touches the ground.

Regards

[Sam@CTC]

Tuesday

10 Rounds

10 Fingertip Pushups
10 Squats
10 Boxjumps
10 C&J (2x24kg)


Tabata
Heavy Bag work 5min

[Sam@CTC]

Wed

Army res training

Sec comps night

With full pack and webbing
-Distance Estimantion
-Memory test
-Truck pull 1km
-Stretcher Carry 5km

[Sam@CTC]

Thursday

After getting heaps of bruises on my shoulders and back from last nigth stretcher carries it took a little while to warm up.

21-15-9
Burpees
OHS empty oly bar

5min snatch test 24kg
92 reps

[Sam@CTC]

Saturday

5x 400m sprint (all under 1.20min)
2x 100m sprint (all under 15sec)

Regards

[Sam@CTC]

3 Rounds

25 Wall Ball (15kg ball)
10 Pull Ups
5 Evil Wheels


10min of heavy bag work

[Sam@CTC]

I have recently fallin in love with sprints.

3 Rounds Of

25 Wall Ball
10 HSPU
20 Swings 32kg

6.40min

1/2 Hour or so later
5x5 2x32Kg MP
5x5 TGU 24kg
L sit pratice

Regards

[Sam@CTC]

Did an anerobic threshhold test at uni early this morning

Was a 30sec flat out sprint on a bike got HR to 209. Was fun but a little light headed afterwards. The tester was suprised at how well i did, he test at lot of aerobic people like triathletes and marathon runners ect.

Regards

[Sam@CTC]

Last Night

3 Rounds Of

50 24kg swings
10 Pull ups
10 Dips


5x10 Sec L-Sit holds

[Sam@CTC]

21-15-9

24kg Snatches - Left than right
50kg Sandbag Squats is the rack position

6.10

Rather painful

[Sam@CTC]

3,2,2,2,2,1
45kg Sandbag Squat Snatch
50kg C&J

10 Singles

100kg Sandbag Deadlift

[Sam@CTC]

Weds

24kg DARC swings 3x30
Jumping Pullups 3x30
Done as a superset

32kg Renegade Rows 3x10

24kg Snatches 3x20 (eachside)
Heavy Bag Kicks 3x20
Done as a superset

[Sam@CTC]

Monday

2 Rounds For Time

50x Two Handed Swings (32kg)
25x Pullups
10L/10R Snatches (32kg)
10x Knees To Elbow
5x Clean & Jerk (1/2 Body Weight)

[Sam@CTC]

2 Rounds For Time

50x Two Handed Swings (32kg)
25x Pullups
10L/10R Snatches (32kg)
10x Knees To Elbow
5x Clean & Jerk (1/2 Body Weight)

[Sam@CTC]

Sunday

1hr of BJJ - pretty stuffed afterwards
Followed Up With
5x5 C&J 32kg
3x3 TGU to Windmills 24kg
5x10 Snatches L&R 24kg - Being so tired after trainng my snatch form actually seemed to imporve, it was like i was relaxing more and just popping it up. Intresting

[Sam@CTC]

Helen

3 rounds
400m
21 Swings
12 Pullups

6.36

[Sam@CTC]

WOD

Pullup Ladders

1,2,3,4,5,6,7,8,9,10

Lizard Crawl 50m 2x24kg

[jamie douse]

Sam thats an awesome time on Helen.

and

Whats a lizard crawl?

[Sam@CTC]

Jamie, i am not sure if it is the right name but basically get two weights and start in a push up position and like a renegade row lift one up but place it out in front of you, do a push up and lift the other one and place it in front of you do a push up and 'skid' you feet up to the start position and repeat for distance or reps, its a real cardio and core killer.

Yeah with helen the other day i was pushing real hard and was totally destroyed afterwards. Thanks

Regards

[Sam@CTC]

Today

Made a pair of mini paralettes today.

Practiced going from tuck sit to tuck planche.

L-sit to handstand - not quite there yet

Tuck planch to handstands

Tuck planch pushups

2hr BJJ

[Sam@CTC]

I am GTG with my paralettes doing tuck sits to tuck planch to handstands and L-sits.

Today
2 Laps of the red arrow mountain track (2km steep hill, lots of stairs) with webbing and boots.

Weighted Pull Ups

10x1 weight used

48,32,32,32,32,24,24,24,24,24

Finished with some front lever holds, only a couple of secs at a time

[Sam@CTC]

"Elizabeth"

Modified as

21-15-9 reps of:

Clean 2x 24kg Bells
Dips

5.16

Hardcore arm pump afterwards

[Sam@CTC]

Sat WOD

Fronst Squat 7x3
2x32kg

Military Press 7x3
2x32kg

[Sam@CTC]

After training last monday i took some days off due to upsetting an old shoulder injury.

Sat WO

100 Jumping Pullups
2.15

2x 400m
1.12
1.15

[Sam@CTC]

Sunday

I am going to try and stay with crossfit for a few weeks, i will be one day behind, that way i can work out at different times in the day depending on my schedule.

Fran
21-15-9

40kg Thruster
Pull Ups

4.36 PB

Absolutely stoked last time was 5.50 a few months ago.

[Sam@CTC]

Monday

Max Effort

Friend draged me to the local gym this morning
Warm Up
Row 1500

Thought i would do some Bench press work as i havent done any in years
80x5
90x3
90x3
100x1
100x1

Clean
60x3
60x3
65x3
70x2

Wanted to do more on the cleans but my legs were killing from fran yesturday.

2hr BJJ tonight

[Sam@CTC]

My chest was dead after benching so i skiped the dips on CF and went with this

21-15-9
Lunge Steps holding a 24kg
Pullups

[Sam@CTC]

Wedsnday

Light bag work

[imported_Rick]

Fronst Squat 7x3
2x32kg

Military Press 7x3
2x32kg

10x1 weight used

48,32,32,32,32,24,24,24,24,24

Nice nos of late Sam!
What have you done to your shoulder?

[Sam@CTC]

Thanks rick,

I dislocated my collarbone, it healed within a few days but as a result i got a minor tear in the rotator cuff. Its come good now, i just feel i have lost a heap of shoulder flexability because of it.

[imported_Rick]

The bands are great for stretching out shoulders. Phil (my training partner) is having great success with them. It builds strength and range through virtually every conceivable angle.

Read this article for some ideas:
http://www.t-nation.com/readTopic.do?id=1105903

[Sam@CTC]

Yeah i purchased some bands a while ago and use them for all sorts of things. Mostly assistance with gymnastic movements.

[Sam@CTC]

Thursday

"Kelly"

Modified as
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 15kg

[Sam@CTC]

Max Effort

Military Press

Start with single arm press managed 2 reps with 32kg + 8kg on both sides

5 x 5 Double kettlebell

1st set 2x 32kg

2nd set 2x 32kg

3rd set 2x 32kg

4th set 2x 32kg Push press last 3 reps

5th set 2x 32kg Push press all reps

Regards

[Will S]

I did a quick search, but got lazy - whats your BW ?

Thanks,

Will

[Sam@CTC]

Height 179
Weight 77kg today

I fluctuate between about 76 - 78kg

Regards

[Sam@CTC]

Saturday

3 Rounds

15 Jumping Muscle Ups
50 Squats

6.45

[Sam@CTC]

Sunday

Rest
Went for a really good ride up the Rex Range with a group of mates. One of them got booked speeding :( Thats will teach him for buying a duke

Regards

[Sam@CTC]

Missed the WOD on monday, i knew it would be a hard one at training with the pan pacs this weekend so i decided just go hard with that instead and was totally buggered afterwards.

[Sam@CTC]

Tuesday WO

Deadlift 5x5

100kg

This is a weak link for me. Hopefully not for long.

[Sam@CTC]

Weds

3 Rounds

15 Pull Ups
25 Squats

5.56

3x 400m Run
2x 100m Run
2x 80m Hill Sprints

[JE]

Sam,

Im moving to Port DOuglas in 2 weeks. Where do u train?

[Sam@CTC]

Thats cool, mostly at my house, sometimes down the esplanade of cairns, there are some pullup bars there. Other wise anywere, there is heaps of parks and big open spaces up here. Are you bringing up any equip ?

Regards

[JE]

ill be bringing up a 30kg thickbar, 10kg vest and 32kg kb,power rings, rolling thunder.

ill be living in PD though

[Sam@CTC]

Thats alright its only 1/2 hour each way :)

I go up there once a fortnight or so on my bike.

[Sam@CTC]

Friday

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

15,15,12,12,12
8,8,6,5,6

[Sam@CTC]

Saturday

Double Front Squat
5-5-5-5-5 reps
24's, 24's, 32's, 32's, 24's

HTH Swings
3x30 32kg

[Sam@CTC]

Five rounds for time of:

2x24kg Squat Clean, 10 reps
Handstand Push-ups, 10 reps

Used 2x16kg for last round
12.50

[Sam@CTC]

Tuesday

Thruster 3-2-2-2-1-1-1-1-1 reps

2x32kg Bells Heaviest weigth i have

[Sam@CTC]

30 Muscle-ups for time
Modified as

60 Pullups
60 Dips

Alternating every 10

6.30

[Sam@CTC]

Saturday

Tabata

5 Rounds 24kg Swings
5 Rounds Pullups
5 Rounds 2x24kg Jerks

Went from one to the other without a break

[Sam@CTC]

Sunday

Cindy

20 Min For Max Rounds

5 Pullups
10 Pushups
15 Squats

19 Rounds

[Sam@CTC]

Just had a few days off.

Today

"Got Grip"

For time:
96kg Deadlift, 15 reps
Towel Pullups x 25
96kg Deadlift, 12 reps
Towel Pullups x 20
96kg Deadlift, 9 reps
Towel Pullups x 15
96kg Deadlift, 6 reps
Towel Pullups x 10
96kg Deadlift, 3 reps
Towel Pullups x 5

10.26

I did the deadlift using a 32kg + 16kg in each hand so this stressed my grip even more. Very fun workout.

[Sam@CTC]

Sunday

10x2 TGU Windmill Combo 24kg

Paraletts Practice for about 20 min

Been GTG with the COC #2 I can close it once on both sides.

[Sam@CTC]

Monday

With a continuously running clock one muscle up the first minute, two the second minute, three third minute...

10 minutes, these were mostly jumping muscle ups

10 minutes of kettlebell swings,cleans,snatches,HTH stuff mix up.

[Sam@CTC]

Tues,Wed,Thurs

MMA Training

[Sam@CTC]

Friday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

approx 2.5-3 min for each round

[Sam@CTC]

Saturday

2x100 Snatches 16kg
4.30/4.50

1x30 HTH Swings 32kg
1x10 Front Flip Swings 32kg

[Sam@CTC]

Monday

5x5 Pistols 16kg
5x2 One arm Push Press 32+16kg
5x5 One arm deadlift 2x32kg

[Sam@CTC]

Tuesday

30 Jumping MU for time
2.07

30 Jumping MU for time
2.19

30 Jumping MU for time
2.40

[Sam@CTC]

Wednsday

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders

16.07

[Sam@CTC]

Friday

21-15-9

Snatches L/R
Muscle Ups (mostly jumping)

10.20

[Sam@CTC]

Saturday

5x5 Front Squat 2x32kg
7x3 Press 32kg
5x5 Pullups 20kg
3x10 Swings 2x32kg

[Sam@CTC]

Sunday

I just pick up some new toys - A 60kg Tyre and a 6kg Sledgy

TABATA
10 Rounds
Tyre Smash
5 Rounds
Squats

[Sam@CTC]

Spent most of the week just doing MA and on wed night went to the Dan Inosanto Seminar.

Friday

Fight Gone Bad 3 Rounds
Snatch (24)
Wall Ball
SDHP (24)
Box Jump
PushPress (2x16)

[Sam@CTC]

Saturday

3 Rounds For Time

50 Sledge Hammer Hits (6kg)
50m Tyre Flip (60kg)

6.30

2 Hrs BJJ

[Sam@CTC]

Sunday

Helen

3 Rounds

400m
21 Swings
12 Pullups

6.01

[Sam@CTC]

Monday

5x5 Front Squat 2x32
5x5 Pull Ups 24 for 3 sets 16 for 2
5x5 TGU 24
10x3 Strict MP 32

Shower and change clothes then 2 hrs of BJJ

[Sam@CTC]

Wed

Did another tyre wo with a mate from SF (clearence diver)

3 Rounds
50 Sledge Hits
50m Flip
20 HTH Swing 24kg

This time we straped a 24 kg bell in to the tyre making it about 80kg
Luke - 8.40
Sam - 9.00

Finished with some pullup ladders

1 2 3 4 5
1 2 3 4 5
1 2 3 4
1 2 3

[Sam@CTC]

Thursday

For Time
50m Lizard Walk 2x24
3.40

Was planning on doing elizabeth as well but i started to feel sick that arvo, so gave it a miss.

[Sam@CTC]

Thursday 28/12

MP
2x24 x 5
2x32 x 3
2x32 x 3
2x32 x 3
2x32 x 2

Push Press
2x32 x5
2x32 x5
1x40 x5

[Sam@CTC]

Thursday 04/01/07

Fran
21-15-9
Pullups
Thrusters (20kg)

4.10 Minutes

10 Min Rest

5x5 Janda
3x10m Lizard Crawl 2x24kg
5x10 Sec L-Sit

[Sam@CTC]

Friday 5/1/07
AM
Copolode Dam Pack March (16km all up hill) 2.5hrs 15kg pack

PM
3 Rounds
400m
10 Thrustes 40kg
7.30min
10 Min Rest

2 Rounds
5 TGU/Windmill 24kg
5 Russian Situp 2x16kg
5 One Legged DL 2x24kg
5 Seesaw side sit ups

Sleeped like baby afterwards

[Sam@CTC]

Saturday

AM
BJJ

PM
Pullup/Dip Ladder
1,2,3,4,5
1,2,3,4
1,2,3,4

[Sam@CTC]

Sunday

Swim
500 Fin
500m Freestyle

[Sam@CTC]

MON

BJJ

[Sam@CTC]

Tuesday

Cindy

5 Pullups
10 Pushups
15 Squats

22 Rounds in 20 Min (new PR from 20)

[Sam@CTC]

Friday

FGB

4 Rounds Of 2 Min rest between rounds

Snatch 16kg
Wall Ball 10kg
SDHP 32kg
Box Jump
Push Press 25kg Rock

Total score was 523

[Will S]

Friday


SDHP 32kg


A what?

[Sam@CTC]

SDHP - Sumo Deadlift High Pull

http://media.crossfit.com/cf-video/sumo ... ghpull.wmv (http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv)

[Sam@CTC]

Wed

Helen

3 Rounds
400m Run
21Swings
12 Pullups

8.30

[Sam@CTC]

Thursday

10x1

Full Squat Cleans

2x 32kg bells

Worked more on tech than max lift

[Sam@CTC]

Friday

Did a combo of cindy and mary 10 Min of each no break between

First 10min Mary - 9 Rounds
Second 10min Cindy - 11 Rounds

Mary
5 HSPU
10 Pistols
15 Pullups

Cindy
5 Pullups
10 Pushups
15 Squats

[Sam@CTC]

Dam i want to do the CFT but i dont have enough weight and gym wasnt open on sunday arvo.

Sunday

7x3 Thruster 2x32kg

5 x 20 Sec Towel Hang

5x 10 Sec L-Sit holds

[Sam@CTC]

Monday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

As RX'd 24.10

Folowed with a cold shower and BJJ

[Sam@CTC]

Friday

In as few a sets as possible

55 OHS using 40kg

1x12
3x11
1x10

[Sam@CTC]

Saturday

AM
-BJJ

PM
-Elizabeth
Using 50kg for Cleans (110Lbs) and bar dips

6.25

Its 1930 here and still 30 degrees C. Lots of sweat

[Sam@CTC]

Monday

BW 78kg
Push Press
7x3 75kg

Thats all the weight i had, i think there is 80kg in me.

BJJ an hour later

[Sam@CTC]

Tuesday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As Rx except last 40 pullups jumping

17.10

[Sam@CTC]

Fran.... man she is nasty.

As Rx'd ........ 4.16 YES a new PR of 20sec

Good some good tunnel vision to.

[Sam@CTC]

Wed

Felt like sh## today so i skipped WO, played around with some l-sits and tuch planche.

[Sam@CTC]

Friday

Fran.... man she is nasty.

As Rx'd ........ 4.16 YES a new PR of 20sec

Good some good tunnel vision to.

[Sam@CTC]

Saturday

MMA in the morning then i was to stuffed to do WO :(

[Sam@CTC]

Sunday

Hard core soreness today, i am pretty sure it is from Fran on friday. Rest today, do todays wo tommorow.

[Sam@CTC]

Mon
For Time
50/50 Pullups / Dips Forgot to start the clock

10 Min Snatch 32kg - 100

[Sam@CTC]

Saturday 17/02

Weighted Pullups 10x1
24,32,32,32,32,32,40,40,40,32

Pullup Ladders +8kg
1,2,3,4
1,2,3
1,2,3

[Sam@CTC]

Sunday


3 x Run 800 meters
Rest 2 minutes

[Sam@CTC]

Monday

MMA Training

[Sam@CTC]

Wed

10 Min For Reps
2x24kg Jerks

10 Sets of L-Sit Practice apporx 10sec a set

[Will S]

Weighted Pullups 10x1
24,32,32,32,32,32,40,40,40,32


I have so much hate for you right now.

[Sam@CTC]

Monday
"Josh"
Modified as

For time:
95 pound Overhead squat, 21 reps
21 Pull-ups
95 pound Overhead squat, 15 reps
15 Pull-ups
95 pound Overhead squat, 9 reps
9 Pull-ups

8.40

[Sam@CTC]

Thanks Will, i think.....

Tuesday
Ten sprints

100 meters

[Will S]

I have so much hate for you right now.



Thanks Will, i think.....

It was a compliment!

I can't do that. No where near it. It is so impressive, and blows me out of the water that i 'hate' you for it. Why can't you be weaker to pad my delicate ego!? WHY!?

[Sam@CTC]

Friday

MMA Training warmed up with 10min Cindy 13 rounds

Saturday

For time:
Run 800 meters
24kg Snatch 20 reps L/R
60kgl squat cleans, 20 reps
100 Sit-ups
60kg squat cleans, 20 reps
24kg Snatch 20 reps L/R
Run 800 meters

16 Min

[Sam@CTC]

Sunday

Three rounds for time of:
Run 400 meters
Floor Press 2x24 30reps

[Sam@CTC]

Tuesday 07/03

5 Km Run - 23min

Hot Day

[Sam@CTC]

Wed

MMA Training

[Sam@CTC]

Friday

MMA

[Sam@CTC]

Sat

"Helen"

Three rounds for time:
Run 400 meters
21 swings
12 Pull-ups

8.30

[Sam@CTC]

Sunday

Full ROM Handstand Pushups on parralettes

7x3

Ring Dips

5x5

[Sam@CTC]

Mon

For Time
2 Rounds

100 SDHP (20kg)
21 Thrusters 40kg

11.10

5x5 Slow Ring Dips
5x10 Elevated Feet Ring Pushups Strict and Slow

[Sam@CTC]

21/03 Wednesday

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (band assisted)
60kg Hang power cleans, 10 reps

9.10

[Sam@CTC]

Thursday
Body Weight 78kg
Push press 3-3-3-3-3-3-3 reps

70,75,75,80,82.5,85,85 kg

[Sam@CTC]

Friday

Weighted pull-ups 1-1-1-1-1-1-1 reps

40kg