Todays Training

After watching my first Oly-lifting competition yesterday i was fired up to get back in the gym and train hard, i'm hoping to compete in my first competition in late January or mid February and need to do alot of work before i get to it.

Todays training was about dealing with some weakness' i have (posterior chain strength, soft tissue quality and pull ups). I train my oly-lifts on tuesdays and thursdays if i can at a club in town as not many places allow you to do the full lifts in their gyms so i try to focus on similar exercises when i train elsewhere that will support my lifting.

Warm up with some rowing, some light some mobility work etc.

Box Squat - 6 sets of 3-5 reps working up to a single at 16okg

Power Shrugs - 6 sets of 3 reps working up to 150kg
ss with Widegrip Pull Ups - 6 sets of 3-4 reps

Eccentric Unilateral Leg Extensions - 3 sets of 5 reps (12plates on machine)

Swiss Ball Rollouts - 25 reps

In between each set of box squats and leg extensions i did some foam rolling on thoracic spine and calf muscles
I do my pull ups in sets of as many as i can do at good quality. When i started this a couple of weeks ago i was lucky to do sets of more than 1 rep at a time so being able to so 4 reps in one go now is a massive improvement!