[R_H]'s "Newbie"

[[R_H]]

I'm a newbie.

After 4 months of not lifting due to back pain, and going to physiotherapy because of it, I started lifting again (in July).

I found an Oly club not far (but in Germany) from where I live, and started going there mid-July. Sadly, during the month of August gyms and banquet halls etc. are closed in that town because of the summer holidays. I'll go back in September, but for now I'm training on my own again.

So, I'll stop blabbing now.


Thurs. 30 July

Warmup: 20min elliptical
Power snatch: bar 1x5
22.5kg 1x5
25kg 1x5
30kg 5x5

I don't know how to do the snatch yet, I just briefly started learning the overhead squat part of the snatch.

Front squat: bar 4x10

Is it ok if my elbows touch my knees?
How wide apart should my hands be?

Back extension: 5x5
Physio: plank on one of those balance boards, shift side to side 3x10


Fri. 31 July

Warmup: 5min treadmill
Clean & Jerk: bar 1x5 (clean only, because I forgot to do the jerk)
22.5kg 1x5 (clean only, because I forgot to do the jerk)
25kg 1x5
30kg 5x5

Front squat: bar 1x5
22.5kg 1x5
25kg 1x5
30kg 5x5

What should I being doing to improve my hip and shoulder flexibility?


Mon. 3 August

Warmup: 10min elliptical
dips 8x3 (can't do more than 3 in a row)

Front squat: bar 1x5
22.5kg 1x5
25kg 1x5
30kg 3x5

Deadlift: bar 1x5
35kg 1x5
47.5kg 1x5
60kg 1x5

Power snatch: bar 1x5
Clean & jerk: bar 1x5

Then I decided to do something different

Bicep curl & press: 10kg dumbbells 3x8
Upright row: 14kg dumbbells 3x8
Shoulder flys: 5kg dumbbells 3x8
Lat pulldown: 9 plates (have to ask how much that is) 5x5

And I found out I'm only able to do a single pullup, not even two or three in a row. :(

Questions and comments are appreciated

Have a great day. :thumbup: