20 tm 26 may 2019 Explode
20 - 5 ma C&J (24+24) 3 - 2 x 8 = 40 T / 25 m / 1.920 kg
22 - 5 wo C&J (24+24) 3 x 15 = 45 T / 29m / 2.160 kg
25 - 5 za C&J (24+24) 4 - 2 x 8 = 48 T / 28m / 2.304 kg
Clean & Jerk
Pair of 16s max = 90R - 2.880 kg / 15 - 3 - 2019 (30m) (sets of 6R)
Pair of 20s max = 63R - 2.520 kg / 3 - 4 - 2019 (30m) ( ladder 2-3-4 )
Pair of 24s max = 48R - 2.304 kg / 25 - 5 - 2019 (3om) ( ladder 4 - 2 )
Military Press
Pair of 16s max = 112R - 3.684 kg / 22 - 3 - 2019 (3om) (sets of 7R)
Pair of 20s max = 60 R - 2.400 kg / 28 - 3 - 2019 (3om) ( Ladder 2,3,5)
Setting Goal C&J of pair of 24s on 90R - 4.320kg (74% BW)
Setting Goal MP pair of 24s on 100R - 4.800 ( 74% BW)
* Observation: Doing much less total volume (kg) with a heavy pair triggers more Hypertrophy in me than doing a lot more total volume with a light-medium pair of bells.
** Lack of aerobic work and skill makes my MP much stronger than my C&J. For both lifts a pair of 20s is close to my 10RM though.
*** C&J increases my endurance in MP, but not visa versa. C&J makes me look more athletic compared to MP. Most likely because of the Cleans. MP however does give an enormous upper body pump in the shoulders and lats. When finishing a set with Iron Cross Hold, just for a few seconds, palms up, The upper chest really gets a huge pump as-well.
****I've been doing a little cutting since 18-5 and sleeping much less (-6hours) Both factors stall progress, but not really overexerting myself. Damaging the muscle doesn't trigger hypertrophy. Mechanical Tension does.