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IMO you should do your power snatches before your squats

the freshness will help the speed, and they will fire you up for your squats etc

Thanks for the advice. 
Will try that.

Date: 03/12/2019
Soreness: glutes are fatigued and upper back muscle sore

Condition: Got to the gym at 5pm, which is earlier than normal times, so I get 2hrs 15min in the gym. Gym was literally empty with only 1 person, who was just using a mat.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch on bench and floor single leg
   quad stretch
   single and double leg glute bridges on bench
   high knee lifts and hold while on balls of foot @8kg kettlebell
   squat stretch
   back stretch

Workout
   Switching jumping lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @20kg dumbbells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 7 @140kg
      Notes: It was comfortable but my glutes were shaky before the last rep but still managed and gutes fatigued, so will see how thursday goes, if the same then will do the same next week. shouldn't think progress is in the increasing weights but also in getting used to heavy weight till it gets comfortably easy.

   Calf raises
      - 1 x 3 @100kg
      - 2 x 12 @140kg

   Pogo Hops
      - 1 x 15 @20kg
      - 2 x 15 @60kg

   Deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 3 x 3,3 @140kg - comfortably slightly difficult - suprised, doing low reps to ease into the weight. but I should be able to bump it up to 7 reps next time I do it.

   Power snatch
      - 1 x 3 @20kg
      - 1 x 3 @40kg - managed to do it, last part was slight shoulder press
      - 1 x 3 @60kg - failed to get it high, wide grips but also heavy so will have to go up to 50kg

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @35kg - hand injured when i hurt it at college and you shake your hand after you hit it but my hand hit the edge of the metal table when I was shaking my hand and bruised back of my hand.

   leaning dumbbell flys
      - 1 x 3 @4kg dumbbells in each hand
      - 2 x 7 @8kg dumbbells in each hand - did 2 variations normal side and also backward tricep extension but also pushing elbows back.

   Cork screw leg raises
      - 2 x 5 each side

   Lower ab work
      - 2 x 10

   ab roll outs
      - 1 x 12 using barbell

Cool down
   stretch
   walk back

Comment
Good session. squats was comfortable but not enough to proceed to 150kg. Deadlifts were surprisingly comfortable. rest were normal.

<a href="http://www.youtube.com/watch?v=28hYUZMufDg" target="_blank">http://www.youtube.com/watch?v=28hYUZMufDg</a>

Now that is a good song. Nice beat and nice dances.
especially the guys at the end with the white mask.
extraordinary dancers, urban style.

Quote from: seifullaah73 on November 24, 2019, 12:30:12 pm

<a href="http://www.youtube.com/watch?v=ct0L-DVkmB8" target="_blank">http://www.youtube.com/watch?v=ct0L-DVkmB8</a>

thanks for not spoiling that. that was crazy.

man wilder is nuts. you can outbox him all night but if you slip up for a second you can go lights out.

No problem. That was my main aim. Just post the video.
If I watch a great fight and my adrenaline is pumping, I will probably spoil it but in it in boxing news thread, so you know where to stay away from, but will post the video in this section, so you know where to go if you didn't watch it.

Date: 23/11/2019
Soreness: glutes sore a little

Condition: Rain, rain and more rain. It was raining when I got there and it was gradually getting faster as the training proceeded. Got to the gym at 10:45am and finished at 1pm.

Warm up
   ankle mobility
   calf stretch
   calf stretch walks with and without weight of 8kg kettlebells in each hand
   hamstring stretch sitting and swinging
   quad stretch bench and walking
   single and double leg glute bridges
   leaning knee drive hold and reps x 5 @30kg - wanted to do something light
   leg cycle with the paw back loaded using cable - need to find a name for this - resisted paw backs i guess
   back stretch

Track workout
   Band workout
      - 2 x A walks with red and green band
      - 1 x A skips green band only
      - 2 x A runs with green band
      - 1 x alternating high knee x 2 drills - so basically do high knee twice then alternate but accidentally did 3 times, felt awkward as it was ruining my mental method of doing once but managed at the end. need to remember to do 2 only.
 
   Sprint starts to 1 step x 2 - without band and forgot to do 2 steps

   10m sprints with green band x 2
   10m sprints without band x 1
   
   30m sprints with red band x 2
   30m sprints without band x 2

   50m sprints without band x 1
   200m sprints without band x 1 - decided to do this from the 100m start line and then finish at the end of the curve, started at 60% effort as I only rested 2 minutes after the last run and was still a little tired but I just wanted to do a 200m run and time was running out, so did 60% at the start and was gradually increasing till I got in the bend I accelerated with 85% effort. so started at 60% finished the 100m at 70% and then ran the bend faster at 85%. glutes get a good workout. feel the burn.

   went inside gym
   
   standing fast alternating high knee - sprinting on the spot with green and red band x 2

   on all 4's and kick one leg back with red and green band x 2

   some jumps

Cool down
   stretch
   walk back

Comment
Besides the rain sidelining any explosive elements to my run, the runs felt good, i like the snap back of the bands when running and when i run without it legs are slower in snapping back but when I put effort into driving leg into ground then it feels better but no where near band snap back. time ran out and still rained and I finished.
   

Date: 21/11/2019
Soreness: low back only when i lean over

Condition: It was cold outside and the gym was practically empty, only 1 user. Got to the gym 5:15pm and finished at 7:20pm.

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch bench and floor
   quad stretch on edge of bench
   single and double leg glute bridges
   high knee holds with cable thigh strap of 45kg x 20 seconds each leg, lifted without assistance
   back stretch
   squat stretch

Workout
   Jumping switching lunges
      - 1 x 3 each leg @bw
      - 1 x 3 each leg @7kg each hand
      - 2 x 5 each leg @16kg each hand
      - Note: need to improve my balance and coordination and control

   Half Squats
      - 1 x 3 @40kg - with a little jump at the top of the squat from the momentum of going up
      - 1 x 3 @100kg - with jump at top of squat
      - 3 x 5 @140kg - comfortably strong - had to tense core hard and get angry not directed at anyone just make the angry face to contract core and body as much as I can

   Calf raises
      - 2 x 12 @140kg
   
   Barbell pogo hops
      - 1 x 3 @20kg
      - 1 x 10 @40kg
      - 2 x 15 @60kg

   Speed deadlifts
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 2 x 5 @100kg - easy but painful for my broken little finger, felt like my nail was being tugged at.

   High hang hip snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - it looks like I have been doing it wrong, before I wouldn't load the hip but after watching the video on the beast section of snatch I loaded the hips by leaning forward and pushing hips forward and then snatching the weight driving bar forward with hips and up, catched the 40kg but bent arms and dropped it. but happy about that.

   bent over rows with dumbbell
      - 1 x 4 each hand @17.5kg dumbbell
      - 2 x 7 each hand @30kg dumbbell

   shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg - felt strong first few reps

   kneeling cable crunches
      - 1 x 5 @40kg
      - 2 x 12 @75kg

   lying knee raises
      - 2 x 10 @20kg

   side bends with dumbbell
      - 2 x 7 each side @30kg dumbbell

Cool down
   stretch
   walk back

Comment
it was a good session, got some good lifts, hopefully sore lower back is not due to the jump in the half squat or the pogo hops, just fatigue from deadlifts, which was easy with slight lift of hip first but after both chest and hips coming up together.

Date: 19/11/2019
Soreness: quads a little and glutes but nothing major

Condition: It was freezing outside. got to the gym at 5:30pm and made it out by 7:20pm.

Warm up
   ankle mobility
   calf stretch for mobility
   sitting hamstring stretch
   bench quad stretch
   sitting on floor hamstring stretch
   single leg glute bridges and double leg - on box
   high knee hip holds on balls of feet
   back stretch

Workout
   Jumping switching lunges
      - 1 x 5 each leg @bw
      - 1 x 3 each leg @7kg dumbbells in each hand
      - 2 x 5 each leg @16kg kettlebells in each hand

   Half Squats
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 1 x 3 @100kg
      - 1 x 0 @140kg - it wasn't that heavy, I just gave up trying, wrong mentality
      - 3 x 3 @140kg - much better changed mentality to control heavy weight

   Calf Raises
      - 2 x 12 @140kg

   Barbell Pogo hops
      - 1 x 10 @20kg
      - 2 x 15 @40kg

   Speed Deadlifts
      - 1 x 4 @20kg
      - 2 x 5 @60kg

   Power snatch
      - 1 x 3 @20kg
      - 2 x 3 @40kg - high pulls

   Bent over rows with dumbbell
      - 1 x 4 each arm @15kg dumbbell
      - 2 x 5 each arm @30kg dumbbell

   Shoulder press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Cable kneeling crunches
      - 2 x 12 @75kg
 
   Lying high knees
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 2 x 7 each side @35kg

Cool down
   stretch
   walk back

Comment
Alright session. experimental on the deadlifts. But it was ok. failed on first set squat wrong mentality but it wasn't that difficult just a little tough.