My Weekly Training 

What I do each week in case you were curious! (For reference only, I’d always advise seeking professional guidance before taking on a training/workout plan)

Current PB’s

Deadlift: 110kg | Squat: 100kg | Bench: 57.5kg | Snatch: 30kg | Clean: 45kg

Here’s what I’m up to this week (10/04-16/04)

Monday: Rest Day

  • 20 minute yoga session before breakfast 

    Last Week: 20 minutes Powerlifting with my brother @ “Big Al’s Gym”

    • Bench: 1×10 (or 8, it felt like 10!) @ 40kg, 1×5 @ 50kg, 1×3 @ 60kg

      Tuesday: 1 Hour Olympic Lifting Session 

      • 20 minute pre breakfast yoga

      Olympic Session:

      • Squats: 1×10 bar only warm up, 1×5 @ 50kg, 1×5 @ 55kg, 1×5 @ 60kg
      • Muscle snatch: 2×6 @ 20kg
      • Snatch: 6×3 @ 25kg, 1×1 @ 35kg (epic fail, it turned into a 35kg wide grip overhead press!)
      • Clean: 1×3 @ 35kg, 5×3 @ 40kg

      A good session as always, cleans are definitely progressing, we discovered tweaking my starting position slightly gave me a much stronger lift as I can engage my back properly, making the lifts much more stable. Snatch is the harder of the two for me, my brain has always struggled with momentum and well it gets too involved and often hinders my lifts. I just need to trust my legs more in the catch and just let the whole lift go with the flow. Onward and upward!

      Last Week: 1 Hour Olympic Session

      •  Squats: 1×8 bar only warm up, 1×5 @ 50kg, 1×5 @ 60kg, 1×5 @ 65kg
      • Muscle Snatch: 2×6 bar only, 1×6 @ 30kg
      • Snatch: 1×3 @ 25kg, 5×3 @ 30kg
      • Clean: 1×3 @ 35kg, 4×3 @ 37.5kg, 3×3 @ 40kg

          Wednesday: 1 hour Gym powerlifting session

          • 20 minute pre breakfast yoga

          Powerlifting Session:

          • Deadlifts: 1×10 bar only, 1×5 @ 60kg, 2×4 @ 80kg, 1×3 @ 90kg, 1×2 @ 100kg, 1×1 @ 110kg
          • Bench: 1×5 bar Only, 1×5 @ 37.5kg, 3×5 @ 42.5, 1×5, 1×4 @ 45kg
          • Seated Cable Row 1×5 @ 20kg, 22.5kg, 25kg, 27.5kg, 30kg

          I’d set myself the goal of getting an equal PB on deadlifts tonight, although secretly I’d hoped to get 1 rep at 112.5kg. I think I just did too much build up, by the time I got to 110kg it felt really heavy and so I settled for the equal PB goal. Bench is getting stronger too so a good session all round!

          Last Week: 1 Hour Powerlifting Gym session:

          • Squats: 1×10 bar only warm up, 1×5 @ 50kg, 2×5 @ 60kg, 2×4 @ 70kg, 1×3 @ 80kg
          • Pull ups: 3×5 wide, 5 standard
          • Seated Cable row: 4×5 @ 22.5kg, 25kg, 27.5kg, 30kg
          • Bench: 1×5 bar only, 1×5 @ 35kg, 3×5 @ 40kg, 2×4 @ 50kg

            Thursday: Rest Day!

            • 20 minute pre breakfast yoga session 

            Last Week: Rest Day

            Friday: 45 minute Powerlifting Session with my coach

            • 20 minute pre breakfast yoga session 

            1 hour Powerlifting

            • Bench: 2×10 bar only, 2×5 @ 40kg, 2×3 @ 50kg, 2×2 @ 55kg, 1×1 @ 57.5kg
            • Dumbbell bench press: 3×12 @ 7.5kg (15kg total)
            • Overheard dumbbell extension 3×10 @ 15kg
            • Dumbbell triceps extension 4×10 @ 15kg 
            • Seated dumbbell Shoulder press 3×12 @ 7.5kg (15kg total)

            New Bench PB! Yeah! Otherwise it was a day of Cardio, my arms did not thank me for it! 

            Last Week: 1 hour Powerlifting:

            • Squats: 1×10 bar only, 2×5 @ 60kg, 2×4 @ 70kg 2×3 @ 80kg ,2×2 @ 90kg
            • Bench: 1×10 bar only, 2×5 @ 40kg, 2×4 (or 3 can’t remember) @ 50kg, 2×3 @ 55kg
            • Deadlifts: 2×5 @ 50kg, 2×5 @ 80kg, 2×3 @ 90kg
            • Hanging Leg Raises: 4×15

                Saturday: 1 hour Olympic Weightlifting session 

                • Squats: 1×8 bar only, 1×5 @ 40kg, 2×5 @ 45kg, 1×5 @ 50kg
                • Muscle Snatch: 1×6 bar only, 2×6 @ 20kg
                • Cleans: 1×3 @ 25kg, 2×3 @ 35kg, 2×3 @ 40kg, 4×1 @ 45kg (1 worked, 3 failed) 

                Even though the last 3 failed, I’m still taking that 45kg pb cause the first one worked! On the 3 failed ones it was definitely a speed issue, the bar got to the height it needed to be at, I just didn’t get myself under it fast enough! 

                Last Week: 1 Hour Olympic Lifting (with jelly legs)

                • Squats 4×5 @ 40kg
                • Muscle Snatch: 3×6 @ 20kg
                • Snatch: 6×3 @ 25kg
                • Clean: 6×3 @ 35kg

                  Sunday: Aerial Open Training & Flexibeast time

                  • 1 hour of stretchy flexibeast goodness!

                  Last Week

                  • 2 hours aerial training & 1 hour flexibeast (awesome stretch/strength/yoga class) 

                  Socks of the week:


                  20/03-26/03: “Sockness Monster” by Sock it to me
                  27/03-02/04: “Fox Sox” by Next

                  03/04-09/04: “Starry Night” or my Vincent Van Socks as I like to call them by ‘sock it to me’

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