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Training logs => Members logs => Topic started by: Steff on October 19, 2014, 07:25:25 PM

Title: Tweaked 5x5-ish routine!
Post by: Steff on October 19, 2014, 07:25:25 PM
*Main press movement is OHP
*I doubled the volume on back as I usually do using chins and BB row (pull ups and HBR on light day).
*No BLDL this time but next time I use this routine.
*I added split squats on the light day and I do not elevate both my feet this time around.
*Front squat for the 5x5
*Back squat ramping up from my last routine will be continued.

First WO tomorrow.  ;D
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 19, 2014, 10:14:26 PM
Good luck and enjoy this new workouts, Steff!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 20, 2014, 07:00:12 PM
Good luck and enjoy this new workouts, Steff!

I will, trust me I will! :) But I will probably ache a bit towards the end of it. 8)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 22, 2014, 10:19:08 AM
Snatch: 1x3 35 kg 1x3 40 kg 3x3 50 kg 2x3 55 kg
Kloklov complex 1x2: 35 kg, 40 kg, 50 kg, 55 kg

Snatch pulls 1x3 70 kg 2x3 80 1x3 70 kg (last set pulled to chin on the 2 first reps)

Explosive Split squat 5x4 BW (did them elevated even though I said I wouldn't... got a little sore above my right knee, will pull back on volume on these)
Leg ext 1x10 45 kg (explosive)

Leg curl 3x8 30 kg

Bench press 5x5 74 kg ( I'll try to keep these explosive for as long as possible)

Pull ups to chest 2x8 2x5 BW (were supposed to do 5x5 but forgot)

HBR 5x5 12,5 kg DB:s

70°DB laterals 3x8 8 kg

BB curl 5x5 31 kg

Snatch grip BNP ramping up 1x5: 20 kg, 22,5 kg, 25kg, 26 kg, 28 kg

DB french press 3x8 22,5 kg
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 22, 2014, 11:51:55 AM
Klokov complex? It seem a multivitamine!! ;D What is it?
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 22, 2014, 04:57:24 PM
it's two hang snatch high pulls and a hang snatch immediately after each other!
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 22, 2014, 07:27:01 PM
It seem hard!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 22, 2014, 08:00:22 PM
It helps me to do the pull with my legs and back. OL-lift are so technical so you have to do partials every now and then. But this exercise it's not very hard weight wise since the focus is technique. :)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 24, 2014, 03:39:17 PM
Snatch 1x3 40 kg 2x3 50 kg 2x3 55 kg
Klokov complex 1x2 40 1x2 50 kg, 1x2 55 kg (these are a lot easier now)

Squat 1x5 50 kg, 1x3 80 kg, 1x3 100 kg 1x3 115 kg (piece of cake! )

front squat ramping up 1x5: 57,5 kg, 63,5 kg, 67,5 kg, 72,5 kg, 78 kg

Chins 5x5 BW+25 kg

OHP ramping up 1x5: 35 kg, 37,5 kg, 40 kg, 42,5 kg, 46 kg

BB row 5x5 52,5 kg

DB swing 3x10 8 kg

CGBP 5x5 61 kg

HBC 3x10 10 kg

SLDL 5x5 65 kg

My right knee is still a bit sore from wednesday so I've decided to rule the split squat out next week. Strangely enough I can squat without any pain.
Title: Ol lifting day.
Post by: Steff on October 25, 2014, 12:23:43 PM
Snatch 2x3 40 kg, 1x3 50 kg, 4x3 55 kg 5x2 60 kg Good day, power snatched 60 kg a couple of times.

Clean 11x3 60 kg

Jerk 4x5 20 kg

Snatch pulls 1x2: 70 kg, 80 kg, 2x2 90 kg 1x2 110 kg 1x3 85 kg

I snatch pulled 110 kg to 10 cm beneath the pec line on the first rep. Got the first rep on 85 almost to my collarbone.
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 27, 2014, 01:12:12 PM
Snatch: 1x3 40 kg 2x3 50 kg, 1x2 60 kg, 1xfail 66 kg 1x1 66 kg, 5xfail 70,5 kg, 1x1 70,5 kg PR! I actually power snatched it!
Kloklov complex 1x2: 30 kg, 40 kg, 50 kg

Front squat: 5x5 80 kg

OHP 5x5 47,5 kg

As superset:
BB row ramping up 1x5: 47,5 kg, 52,5 kg, 57,5 kg, 60 kg, 65 kg
Chins ramping up 1x5: 22,5 kg, 25 kg, 27,5 kg, 28,75 kg, 30 kg

DB speed bench 3x5 27,5 kg

70° DB laterals: 3x8 10 kg

Lying tri ext: 5x5 37,5 kg

DB curl 2x8 15 kg 1x8 12,5 kg

Had a good day at the gym. Went in there tired expecting.... not much I guess but got away with a snatch PR and everything else felt light weight! ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 27, 2014, 02:52:23 PM
70 kgs snacht!! This is a more than respectable weight!! :)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 27, 2014, 07:11:43 PM
70 kgs snacht!! This is a more than respectable weight!! :)

Thanks!
If I can get better/faster at getting under the bar I'll will break this record with at least 10 kg. ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 29, 2014, 12:40:51 PM
Snatch: 1x3 40 kg 1x3 50 kg 2x3 55 kg, 3x3 60 kg, 2x3 65 kg, 4xfail 65 kg 1x2 65 kg. Power snatched 2x3 65 kg the 4xfail was because I tried to get under the bar.... made it the last set. The other "funny thing was that I thought I had loaded 62,5 kg, discovered that it was 65 kg when I unloaded....  :P

Kloklov complex 1x2: 40 kg, 50 kg, 55 kg, 60 kg

Snatch pulls 6x2 80 kg

leg ext 3x10 45 kg


Bench press 5x5 82,5 kg

Pull ups to chest 5x5 BW +2,5 kg

HBR 3x5 15 kg, 2x5 12,5 kg DB:s

70° cable laterals 3x8 10 kg

BB curl 5x5 35 kg

Snatch grip BNP ramping up 1x5: 22,5 kg, 25 kg, 26kg, 28,5 kg, 30 kg

DB french press 3x8 22,5 kg

This took me 2,5 hours I was kinda tired afterwards!
Tried to get under the bar as much as (and as fast) possible during the snatches.
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 29, 2014, 01:07:56 PM
 :o :o. 2,5 hours!! Reg himself would be tired after that. Even Grimek!!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 31, 2014, 11:07:47 AM
:o :o. 2,5 hours!! Reg himself would be tired after that. Even Grimek!!

Well sometimes I have to take a snack during the WO!  ;D
Title: Squat PR!
Post by: Steff on October 31, 2014, 11:08:18 AM
Snatch 1x3 40 kg 2x3 50 kg 5x3 55 kg (going into a squat every time)
Klokov complex 1x2 40 1x2 50 kg, 1x2 55 kg

Squat 1x3 80 kg, 1x3 100 kg, 1x2 110 kg, 1x1 120 kg, 1x1 130 kg PR!

front squat ramping up 1x5: 65 kg, 72,5 kg, 77,5 kg, 82,5 kg, 87,5 kg

Chins 5x5 BW+27,5 kg

OHP ramping up 1x5: 40 kg, 42,5 kg, 45 kg, 47,5 kg, 50 kg

BB row 5x5 60 kg

DB swing 3x10 9 kg

CGBP 5x5 70 kg

HBC 3x10 10 kg (the heavier pair)

SLDL 5x5 70 kg

Had a really good day. Still having some probs to get the bar right in the bottom position of the snatch when going under it fast.
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on October 31, 2014, 12:08:18 PM
130 kg in the squat.  Nowadays is not seen in many of the gyms of my hometown.
I never so it. Congratulation. 273 lb. Is a champ training weight for a natural weigtrainer over 40 years old.
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on October 31, 2014, 08:02:09 PM
130 kg in the squat.  Nowadays is not seen in many of the gyms of my hometown.
I never so it. Congratulation. 273 lb. Is a champ training weight for a natural weigtrainer over 40 years old.

Thanks!
I didn't know that! :)
Title: OL-lifting day!
Post by: Steff on November 01, 2014, 11:36:11 AM
Complex-Snatch+snatch balance: 5x1 40 kg

Snatch: 3x2 50 kg 3x2 55 kg (good lockouts today)

Clean: 1x3 55 kg 9x3 60 kg (getting faster ;D still have a tendency to lean backwards in the catch >:()

Jerk: 5x5 20 kg

Snatch pulls: 1x2 80 kg 1x2 90 kg, 1x2 100 kg, 1x2 110 kg, 1x2 90 kg

Pretty good WO. I will go a bit heavier on monday though ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 03, 2014, 11:42:36 AM
Complex-Snatch+snatch balance: 5x1 45 kg
Snatch: 1x3 45 kg 1x3 50 kg, 3x2 60 kg, 5x1 65 kg
Kloklov complex 1x2: 30 kg, 40 kg, 45 kg

Front squat: 5x5 90 kg

OHP 5x5 52,5 kg

Chins ramping up 1x5: 25 kg, 27,5 kg, 30 kg, 32,5 kg 1x4 +1 35 kg

BB row ramping up 1x5: 55 kg, 57,5 kg, 60 kg, 65 kg, 70 kg

DB speed bench 3x5 27,5 kg

70° Cable laterals: 3x10 10 kg

Lying tri ext: 5x5 40 kg

DB curl 3x8 15 kg

Had a hard time concentrating today felt worn. But on the up side I got under the bar quite nicely doing snatches!
Failed the last set doing chins but I think it still might be a rep PR on that weight. The up side here is that the 3 first reps are really easy regardless of weight. ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 05, 2014, 12:40:17 PM
Snatch from blocks, bar @ hip: 5x5 30 kg
Snatch: 1x3 40 kg 1x3 50 kg 1x3 55 kg, 3x3 62,5 kg
Kloklov complex 2x2: 55 kg
Clean:5x3 60 kg
Power Jerk: 1x5 20 kg 1x5 30 kg 1x5 40 kg

Snatch pulls 6x3 85 kg

leg ext 3x10 45 kg

leg curl 3x8 35 kg

Bench press 5x5 93 kg

Pull ups to chest 5x5 BW +4 kg

HBR 3x5 17,5 kg, 2x5 15 kg DB:s

70° cable laterals 3x10 10 kg

BB curl 5x5 40 kg

Snatch grip BNP ramping up 1x5: 26kg, 28,5 kg, 30 kg, 32,5 kg, 35 kg

DB french press 2x8 1x7 27,5 kg


I need to go at least this heavy on the snatch to maintain the proper drive. Bench press felt a bit heavy but using the grip I have now transfers better to the DBBP than the wider grip where I have a better groove.
Otherwise I felt stronger than I did monday! :)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 07, 2014, 01:24:20 PM
Snatch from blocks, bar 10 cm below "snap point": 3x5 30 kg 2x5 35 kg
Complex-Snatch+snatch balance: 5x1 40 kg
Snatch 1x3 50 kg 4x3 60 kg
Klokov complex 1x2 50 kg,

Squat 1x3 80 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x5: 75 kg, 80 kg, 85 kg, 90 kg, 97,5 kg

Chins 3x5, 1x4 +1, 1x3 +1 +1 BW+30 kg

OHP ramping up 1x5: 42,5 kg, 47,5 kg, 50 kg, 52,5 kg, 57,5 kg

BB row 5x5 65 kg

DB swing 3x8 10 kg (the heavier pair)

CGBP 5x5 76 kg

DB curl 3x8 12,5 kg

Did not have time for SLDL and HBC had to rush to work! Going to do ramping up both days on chins next week. feeling worn out so I'll eat pretty much anything the comes my way.  ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 08, 2014, 12:41:46 PM
Snatch: 1x3 40 kg 1x2 50 kg 3x3 60 kg 3x3 65 kg 4x4 55 kg

Clean: 5x4 60 kg

Snatch pulls: 1x3 70 1x3 80 kg 1x3 90 kg, 1x2 100 kg, 1x2 110 kg, 1x2 90 kg (pulled 70 kg to my collar bone with ease)

Getting faster under the bar. Pulling out properly now. Still got some balance issues in the catch..... working on it!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 10, 2014, 01:47:04 PM
As a curcuit:
Snatch from blocks, bar @ hip: 3x2 35 kg
Snatch from blocks, bar 10 cm below "snap point": 3x2 40 kg
Snatch+snatch balance: 3x1 40 kg

Snatch 5x3 50 kg

Front squat: 5x5 94 kg

OHP 5x5 55 kg

Chins Pyramid down 1x4 +1 35 kg, 1x4 +1 30 kg, 1x4 +1 25 kg 1x5 20 kg, 1x5 15 kg

BB row ramping up 1x5: 56 kg, 61 kg, 65 kg, 70 kg, 74 kg

DB speed bench 3x5 27,5 kg

70° DB laterals: 3x10 10 kg (heavier DB:s)

Lying tri ext: 5x5 42,5 kg

DB curl 1x8 17,5 kg 2x8 15 kg

Thank god it's deload next week.... I'm gonna lower the volume significantly then cause right now I'm really worn.... Would have put a smiley here but couldn't find one tired enough...  ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 12, 2014, 11:44:39 AM
Snatch from blocks, bar @ hip: 5x3 35 kg
Hang snatch: 5x3 40 kg
Snatch: 2x3 50 kg 2x3 55 kg

leg ext 3x10 45 kg

leg curl 3x8 35 kg

Snatch pulls 6x2 90 kg

Bench press 1x5 97,5 kg, 3x3 105 kg eccentric, 1x8 80 kg

Pull ups to chest 5x5 BW +6 kg

HBR 5x5 17,5 kg DB:s

70° cable laterals 3x10 10 kg

BB curl 5x5 42,5 kg

Snatch grip BNP ramping up 1x5 27,5 kg, 30 kg, 32,5 kg, 35 kg, 37,5 kg

DB french press 2x8 1x7 27,5 kg

Reversed explosive hypers: 3x5 BW

Got really(read too close) close to the bar in the first snatch exercise but on the positive I'm a lot faster now and my balance is better. :)
Sprained my thumb when in the first exercise.... fun stuff... >:(
Title: Squat PR and some knee pain!
Post by: Steff on November 14, 2014, 04:28:05 PM
Snatch from blocks, bar @ hip: 5x5 35 kg
Snatch balance 5x3 40 kg
Snatch: 1x3 50 kg 4x3 55 kg,

Squat 1x3 60 kg 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x5: 70 kg, 77,5 kg, 85 kg, 93,5 kg, 102,5 kg PR!

Chins 1x2 30 kg 1x1 40 kg, 3x3 52,5 eccentric

OHP ramping up 1x5: 35 kg, 42,5 kg, 47,5 kg, 52,5 kg, 1x4 60 kg

BB row 5x5 70 kg

DB swing 3x8 10 kg (the heavier pair)

CGBP 5x5 80 kg

HBB curl 1x8 1x6 12,5 kg 1x8 10 kg

My knee acted up for the first time in 3 months.... no pain during squats though but I could feel it being irritated after! No OL-lifting tomorrow and no squats on monday, playing it safe! Or at least trying to....
Title: Deload 3x3!
Post by: Steff on November 17, 2014, 11:11:06 AM
OHP: 3x3 55 kg

Pull ups to chest: 3x3 BW +4 kg

HBR: 3x3 17,5 kg

DB Speed Bench 3x5 25 kg

BB curl: 3x3 42,5 kg

DB FP: 3x5 25 kg

DB swing: 3x6 9 kg


No OL-lifting and no squats today... boring but probably necessary. The knee is pain free so I'll may do some light OL on wednesday.  :DDecreased the volume on my back training so I'll just do chins and rows once a week. My back has a tendency to cramp now which seems weird since I cut the OL workout on saturday as well.
Title: Deload and a little OL-lifting!
Post by: Steff on November 19, 2014, 10:45:06 AM
Snatch: 1x3 40 kg 2x3 50 kg 3x3 55 kg (Had to hold my self back since I really love this.)

Snatch pulls 4x2 90 kg, 1x2 85 kg, 1x2 90 kg (took me a while to get the groove back)

Leg ext 1x8 35 kg

leg curl 3x5 37,5 kg

Bench press 3x3 94 kg

BB row ramping up 1x3: 60 kg, 67,5 kg, 74 kg

Lying tri ext: 3x3 42,5 kg

HBC 3x6 10 kg

70° cable laterals 3x6 7,5 kg

Calf raise 3x8 90 kg

Got a little bit cautious when going under the bar during the snatches(because of the knee) but I got over it. Need to start placing the bar further back during the warm up with power snatches.
Otherwise deloads are boring feels like you haven't even worked out a little bit. :(
Title: OL-lifting: Plannes and goals!
Post by: Steff on November 20, 2014, 03:35:59 PM
I've talked to to an OL-coach about doing a program for me and get feedback on a regular basis. My long term goal is to be able to lift 230 kg @ 77 kg BW when you put the two lifts together. That's
the qualification weight to be able to compete in the Swedish championships. :)

Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 21, 2014, 04:41:23 PM
Snatch 1x3 40 kg, 2x3 50 kg, 1x3 60 kg, 3x3 55 kg

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 80 kg, 92,5 kg, 100 kg

Chins ramping up 1x3: BW+27,5 kg, BW+30 kg, BW+35 kg

OHP ramping up 1x3, 50 kg, 55 kg, 60 kg

DB swing 3x8 10 kg

CGBP 3x3 80 kg

DB curl 3x8 12,5 kg

Was a bit out of shape in the snatch but no knee pain!
Squats was easy! :)
Title: Test and snatch day!
Post by: Steff on November 22, 2014, 10:48:03 AM
Snatch:
1x3 40 kg,
1x3 50 kg
1x3 55 kg

Klokov complex:
2x2 40 kg

Post activation test
Snatch pull + snatch
1x2 75 kg + 1x3 55 kg
1x1 80 kg + 1x3 60 kg
1x1 80 kg + 1x3 60 kg,
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg

Snatch pulls:
1x1 100 kg
1x1 110 kg (too heavy today....)
1x1 100 kg
1x2 90 kg


My coach wasn't in the gym today due to a competition.
Tried an experiment with "post activation" and I think it was successful.   
Got under the bar really good and some of the fear went away. Had two fails on 65 kg due to being too nonchalant.

110 kg on snatch pulls proved to be too much today, was kinda burned out from the experiment. Pulled 90 kg to my lower pecline!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 24, 2014, 01:46:02 PM
Snatch
1x3 40 kg
2x3 50 kg
1x3 60 kg
1x4 60 kg

F-squat
3x3 97,5 kg

OHP
3x3 57,5 kg

Chins
1x3 30 kg
1x3 37,5 kg
1x3 32,5 kg
1x10 BW

BB Row
3x3 71 kg
1x8 55 kg

DB Speed bench
3x4 30 kg

HBC
1x8 12,5 kg
2x7 12,5 kg

DB french press
3x5 27,5 kg

70° DB laterals
3x8 10 kg

Had to stress the WO so I did very little snatching.
Felt strong today so it was a fun WO!

Had a meeting with the OL coach today so he will do some tests on me saturday and then write a program for me...
I feel like a child on christmas eve. ;D
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 26, 2014, 12:14:05 PM
Snatch from blocks, bar @ hip: 5x3 30 kg
Snatch pulls 1x3 70 kg, 1x2 80 kg, 1x2 90 kg 3x1 95 kg

60 cm Box jumps with minimal knee bend
3x3 BW

Snatch 1x3 50 kg, 1x3 60 kg 1x2 (power snatch) 1x3 fail 65 kg 1x2 65 kg 1x1 65 kg, 2x3 57,5 kg

Had a bad day, poor timing when getting under the bar and no real speed over all.
The fails on 65 kg was when going under the bar. I power snatched it twice the set before so the height of the bar isn't the problem.

Bench press
3x3 97,5 kg +DBBP 1x10 30 kg DB:s

Pull ups to chest
3x3 BW+6 kg
1x10 BW

HBC
3x3 20 kg DB:s
1x10 15 kg DB:s

Leg ext exposive
3x8 50 kg

Leg curl
3x8 40 kg

DB swing
3x9 10 kg DB:s (the heavier pair)

Reversed hypers
3x6 BW +red rubber band

Was mentally not there today which affected the snatch the most. >:(
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on November 28, 2014, 02:03:32 PM
Snatch from hip 3x3 40 kg
Klokov complex 1x2 40 kg 2x2 50 kg
Snatch 2x3 50 kg, 3x3 60 kg,

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 84 kg, 94 kg, 104 kg

Chins ramping up 1x3: BW+20 kg,1x2 BW+30 kg, 1x1 BW+35 kg, 1x1 BW +40 kg
Chins 3x3 BW +35,5 kg, 1x10 BW

BB row ramping up 1x3: 61 kg, 67,5 kg, 74 kg
Long pull 1x10 85 kg

OHP ramping up 1x3, 50 kg, 55 kg, 61 kg

70° cable laterals 3x10 10 kg

CGBP 3x3 84 kg

BB curl 3x3 44 kg
Title: OL-lifting day!
Post by: Steff on November 29, 2014, 11:42:05 AM
Snatch:
1x3 40 kg
2x3 50 kg
2x3 55 kg
3x3 57,5 kg
3x3 60 kg

Cleans
8x3 60 kg
3x3 65 kg

Snatch pulls
1x2 80 kg
2x2 90

Snatch deads stop and pause at knee
1x2 120 kg
2x2 115 kg

Snatch pulls
1x2 100 kg (to lower part of solar plexus)
1x2 90 kg
1x2 80 kg

OHS index finger at the knurling/smooth.
3x2

Really good day for me! One of the older lifter came up to me and told me that the two last snatches was close to perfect.   ;D
Got complemented for my mobility as well and they suggest that I should go for some version of power jerk or squat jerk. :D
Title: 3x3 and OL test day!
Post by: Steff on December 01, 2014, 01:09:03 PM
Snatch
1x3 40 kg
2x3 50 kg
1x3 60 kg
1x3 60 kg

F-squat
3x3 100 kg

OHP
Ramping up 1x3: 50 kg, 56 kg, 62 kg

Chins
1x3 40 kg
1x3 35 kg
1x3 30 kg
1x10 BW

BB Row
3x3 76 kg
1x10 50 kg

DB Speed bench
3x5 30 kg

HBC
1x4 15 kg +1x4 12,5 kg
2x7 12,5 kg

DB french press
2x5 27,5 kg

70° DB laterals
3x8 10 kg

Went to the crossfit gym for the OL-test:

Ramping up: 1x2 40kg, 50 kg, 60 kg,
2x1 67,5 kg, 1x1 72,5 kg PR
3x1 fail 75 kg Soooo close all three times!

Power jerk
1x2 60 kg, 70 kg 75 kg 80 kg( at 80 I started to press abit)

Clean: 1x2 60 kg 70 kg 80 kg
1x1 90 kg 95 kg fail, 95 kg PR!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 03, 2014, 11:12:41 AM
Snatch from blocks, bar @ hip: 1x3: 30 kg, 40 kg, 45 kg, 50 kg PR.
Box jumps with as little knee bend as possible 3x3 BW
Reversed hypers explosive 3x3 BW
Snatch:1x3 40 kg, 50 kg, 60 kg,
4x3 65 kg +4 fails my technique was off today. I could power snatch it any time but getting under the bar was hard.
2x3 50 kg

Snatch pulls 6x2 85 kg felt heavy today

Leg ext 3x10 52,5 kg (explosive)
Leg curl 3x8 42,5 kg

Bench press 1x3 102,5 kg, 2x3 100 kg
DBBP 1x8 30 kg

Pull ups to chest 3x3 BW +7,5 kg, 1x10 BW

HBR 3x3 22,5 kg, 1x8 17,5 kg

Speed OHP 4x4 30 kg

DB swing 3x10 10 kg

Squat jerk (stretch) 5x2 index fingers an inch from the knurly/smooth the first 3 sets. last set index fingers at knurly/smooth border.

My head wasn't really with me today so my snatch technique was off. >:( It could be because of the PR:s on monday.
Next time I PR like that I'll take light weights the WO after.
Title: Re: Tweaked 5x5-ish routine!
Post by: Sergio on December 05, 2014, 02:52:18 PM
95 kg in the Clean! Congrats!! Good work!!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 05, 2014, 03:10:40 PM
Klokov 1x3 30 kg, 40 kg, 50 kg
Snatch:1x3 40 kg, 1x3 50 kg, 2x3 60 kg 1x3 +1 65 kg Had three fails on 60 kg when going under. Some of the problem is being too sure of making it( I can power snatch 65 kg any time) so I loose tension.
Noticed that when that happens I get a slight bend in the elbow just for a split second.

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 85 kg, 95 kg, 1x2 106 kg (didn't even go for the third rep)

Chins ramping up 1x3: BW+25 kg,1x2 BW+37,5 kg, 1x1 BW +45 kg
Chins 3x3 BW +37,5 kg, 1x8 BW

BB row ramping up 1x3: 61 kg, 70 kg, 77 kg

OHP 3x3 61 kg

70° cable laterals 3x8 10 kg

CGBP 3x3 88 kg

BB curl 3x3 45 kg

Slightly burned out in my legs... I feel a bit sluggish and unstable over all. :(
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 05, 2014, 03:14:01 PM
95 kg in the Clean! Congrats!! Good work!!

Thanks! :)
I'm kinda proud of that one, considering that I've only practiced them 5-10 times during the 6 months I've been OL-lifting. ;)
Title: OL-lifting day!
Post by: Steff on December 06, 2014, 11:32:19 AM
Snatch:
1x3 40 kg
5x3 50 kg
5x3 60 kg

Power jerk:
1x5 20 kg
5x4 40 kg

Clean:
2x3 60 kg
5x3 70 kg

Snatch pulls:
1x3 80 kg
3x2 90 kg
1x2 80 kg


Working on my catch in the snatch... had a very uneven day.
Coach decided that I should go for power jerks since they were natural to me.
My cleans are coming along fine now.
Good power in the snatch pulls though.
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 08, 2014, 10:59:13 AM
Snatch 1x3 40 kg, 1x3 50 kg, 5x3 60 kg +3 fails

F-squat 4x3 50 kg (speed)

Chins ramping up: 1x3 BW +20 kg 1x1 BW +35 kg, 1x1 40 kg, 1xfail 50 kg I was 10 cm(4 inches) from my chin...

OHP Ramping up 1x3 52,5 1x2 60 kg, 1x2 65 kg (got up to my old PR at least)

Chins 1x10 BW

BB row 3x3 77,5 kg + 1x8 60 kg

Cleans: 2x3 65 kg 5x3 75 kg

70° DB laterals 3x8 8 kg

DB curl 3x8 12,5 kg

Not a good day... felt really tired and worn. The technique on the snatches was decent but I felt wobbly in the catch at weights that should not be a problem at all. >:(
Title: Overreached a bit...
Post by: Steff on December 09, 2014, 09:11:29 AM
All of my joints hurts so I'll just gym surf for two weeks now.
Beginning a new routine then and want to be fresh by then. ;)
Title: Serious Deload!
Post by: Steff on December 10, 2014, 10:38:39 AM
Back compound set 1x10:
HBR 10 kg DB:s
T-bar row 20 kg
Long pull 70 kg
90° RDR 45 kg

Chest Compound set 1x10:
DBBP 20 kg DB:s
Dips BW
40° incline DBBP 17,5 kg DB:s

Shoulder Compound set 1x10
HBL thumbs up 4 kg DB:s
OHP 35 kg
70° laterals 8 kg DB:s

Biceps Compound set 1x10:
HBC 8 kg DB:s
Cable curl 25 kg
DB curl 8 kg DB:s
High pulley double bicep curl 7,5 kg

Tricep Compound set 1x10:
Lying Tri ext 30 kg
Pull over press 40 kg
Kick backs 6 kg DB:s

Glute bridge 3x6 60 kg

Single leg Glute bridge 2x10 BW

Squat stretch 3x1 min

Felt good just taking it easy and get some blood flow. :)
Left the gym feeling like I hadn't worked out.
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 12, 2014, 12:45:32 PM
Back compound set 1x10:
DB row 17,5 kg
SA Cable row 25 kg
SA Pull down 15 kg
SA Full range row 15 kg

Long pull
1x10 65 kg

Chest Compound set 1x10:
Dips BW
Neck Press 46 kg
40° incline DBBP 17,5 kg DB:s
Cable flyes 20 kg

Shoulder Compound set 1x10
70° laterals 8 kg DB:s
BNP 30 kg
HBL thumbs up 5 kg DB:s
DB swing 8 kg

Biceps Compound set 1x10:
BTB Curl 15 kg
Spider curl 20 kg
DB curl 8 kg DB:s
High pulley double bicep curl 7,5 kg

Snatch
2x3 40 kg 2x3 45 kg 2x3 50 kg

HBR
1x10 10 kg

Tricep Compound set 1x10:
Kick backs 6 kg DB:s
DB French press 20 kg
Push downs 25 kg
Bench dips BW


Glute bridge 3x8 80 kg
Reversed Hypers with rubber band 3x3 BW
Title: Olympic lifting - light day
Post by: Steff on December 13, 2014, 10:37:13 AM
Snatch warm up: 3x3 30 kg, 3x3 35 kg, 2x3 40 kg

Snatch 1x3 45 kg 2x3 50 kg 3x3 55 kg

Snatch pull + snatch 1x1 55 kg

Power cleans 5x3 70 kg

Power Jerk 1x4 20 kg, 6x3 40 kg

Emphasis on technique today. I know what to work on = pull the bar even closer on snatches so I'll do one snatch pull followed by a snatch.
Tried it once today and it payed off immediately.  ;D

Skipped heavy snatch pulls.
Title: Just 2 weeks till next routine!
Post by: Steff on December 15, 2014, 10:45:13 AM
Power cleans
2x3 70 kg
4x3 75 kg

Power Jerk
3x3 40 kg
2x3 50 kg

F-squat ramping up:
1x2 80 kg
1x1 90 kg
1x1 100 kg

OHS
3x3 50 kg

Shoulder compound set
OHP 40 kg
Bent over laterals 10 kg DB:s
DB swing 8 kg

Back compound set 1x10
BB row 60 kg
Long pull 70 kg
Chins BW (I stopped at eight didn't want to push it too far)
90° RDR 45 kg

Chest compound set 1x10
Dips BW +10 kg
DBBP 20 kg DB:s
Incline DBBP 17,5 kg DB:s

DB curl
3x10 12,5 kg DB:s

DB French press
3x10 22,5 kg

Felt awkward to start with power cleans so my technique was a bit uneven. The power jerks are still REALLY new to me but they're getting better.
OHS was good and easy. There're two weeks until my new program starts so I'll keep on gym surfing a bit more. ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 17, 2014, 10:59:48 AM
Tall snatch of blocks: 3x3 40 kg 3x3 45 kg
Snatch pull + Snatch + Snatch balance 6x3 50 kg

Shoulder Compound set 1x10
thumbs up 6 kg DB:s
BNP 32,5 kg
70° laterals 8 kg DB:s

Back compound set 1x10:
HBR 12,5 kg DB:s
Cable row 65 kg
T-bar 25 kg
90° RDR 45 kg

Chest Compound set 1x10:
DBBP 25 kg
Incline DBBP 15 kg
Dips BW

Complex 3x1:
Pull from chest into squat 10 kg (technique bar)
Tall snatch 40 kg
Snatch 50 kg

Push downs 3x12 45 kg
Cable curl 3x12 30 kg

I still have a slight arch at the top of my snatch but it got better. I really liked the last complex and it seemed to pay off. :)
Feeling stronger and some aches and pains are fading away.   ;)
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 19, 2014, 03:24:02 PM
Snatch + drop snatch 3x2 50 kg 1x2 55 kg 1x2 60 kg

Power clean and jerk 1x3 50 kg 1x3 60 kg 1x3 70 kg

Squats 1x3 60 kg 1x3 80 kg 1x1 100 kg 1x1 120 kg

Compound 1x10
Pullups BW
LP 1x10 75 kg
HBR 12,5 kg DB:s
NG Pulldowns 40 kg

Compound 1x10
Bent over Laterals 10 kg DB:s
DB swing 8 kg DB:s
Snatch grip press 25 kg

Compound 1x10
Incline press 20 kg DB:s
Dips BW +10 kg
DBBP 22,5 kg DB:s

BB curl 3x8 30 kg
Lying tri ext 3x8 30 kg

Clean grip OHS 3x1 30 kg 5 sec pause at bottom.
My technique was a bit off today but managed to get a some really good drop snatches!
Title: OL-lifting day!
Post by: Steff on December 20, 2014, 01:27:09 PM
Snatch
2x3 50 kg
1x3 55 kg
2x3 60 kg
4x3 65 kg
2x2 1x2 60 kg

First part of Klokov C: 1x1 50 kg 1x1 55 kg 1x2 60 kg (done each time before increasing load on snatch except for 65 kg)

Power clean
1x3 60 kg
1x3 65 kg
2x3 70 kg
6x3 75 kg

Snatch pulls
4x2 90 kg
1x3 80 kg

Squat Jerk
1x5 20 kg
1x5 30 kg
1x3 40 kg
4x3 50 kg

OHS clean grip
1x1 40 kg
3x1 50 kg

OHS hands on smooth part of the bar
1x2 20 kg

Had a couple of fails on 65 kg snatch but all and all better than before. I'll just go for singles next time to keep them sharp.
My cleans are coming along just fine but I have to watch out for my posture in the catch. I have a slight lean back. Jerks are also getting better, no fear despite my close encounter bar to chin yesterday. ;)

Ps: I'm a lot faster under the bar now.... but still not fast enough.
Title: Ol- focus!
Post by: Steff on December 22, 2014, 11:28:22 AM
Super set, catch as power snatch
Scarecrow snatch 5x3 10 kg
High hang snatch 5x3 30 kg

Power clean
1x3 70 kg
1x3 75 kg
4x3 80 kg

Front squat ramping up:
1x2 50 kg
1x2 70 kg
1x2 80 kg
1x1 90 kg
2x1 100 kg super set with- Box jump 2x3 box at hip height

Squat jerk
1x3 40 kg
1x3 50 kg
3x3 60 kg

OHP
4x3 55 kg
1x10 40 kg

BB row drop set:
1x3 80 kg, 70 kg, 60 kg + 1x6 55 kg

Pull ups to chin drop set
1x3 BW +20 kg BW +15 kg, BW +10 kg 1x6 BW

Superset
70° laterals 1x10 8 kg
Bent o lat 1x6 10 kg drop to 8 kg 1x4

Superset
Laterals 1x10 8 kg
Bent o lat 1x5 10 kg drop to 8 kg 1x5

Dips
3x5 BW +20 kg

I didn't have anything to measure the box height with other than my body.
There's actually some debate wether the Scarecrow snatch is a real exercise or a fake one done by the Bulgarians to trick the western nations. :)
Title: OL- focus!
Post by: Steff on December 23, 2014, 01:33:01 PM
Tall snatch of blocks +drop snatch: 1x1 40 kg x1 45 kg 1x1 50 kg 1x1 55 kg PR 1x3 45 kg
Snatch pull + Snatch 5x1 52,5 kg

Superset:
Scarecrow snatch 5x3 10 kg
High hang snatch 5x2 40 kg (or tall snatch)
Snatch 5x1 52,5 kg

OHS Snatch grip:
1x2 55 kg
1x2 60 kg
2x1 70 kg
1x1 80 kg PR
1x3 60 kg

Chest compound 1x10, 1 min ri between exercises:
DBBP 30 kg DB:s
Dips BW +10 kg
Incline press 20 kg DB:s
Cable cross 25 kg

Revered hypers explosive
3x5 BW+red rubberband

Leg ext 3x10 55 kg

Deadlift 1x2 140 kg 1x1 150 kg 1x1 160 kg

Superset 2x10:
HBR 15 kg DB:s
BB row 50 kg

DB french press 3x5 30 kg
DB curl 3x5 15 kg DB:s

A little bit sluggish from yesterdays power cleans but over all I'm getting faster under the bar.

Now I'll just pig out for two days!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on December 26, 2014, 02:03:38 PM
Snatch + drop snatch 2x2 50 kg 1x2 55 kg 1x2 60 kg

Power clean and jerk 1x3 50 kg 1x3 60 kg 1x3 70 kg

Squats 1x3 60 kg 1x3 80 kg 1x1 100 kg 1x1 122,5 kg

Box jump 2x1 BW 4 plates on the box today. (used 7 plates monday)

Compound set 1x3 +one set dips 1x10:
Dips BW+ 35 kg
Bench press 97,5 kg
DBBP 37,5 kg DB:s
Dips BW

Compound set 1x3 +one set Pull ups 1x10:
BB row 80 kg
T-bar row 45 kg
Pull ups BW + 25 kg
Pull ups BW

My warm up took forever... well about an hour anyway. Everything was stiff, slow and hurt but once I loosened up it felt ok.
122,5 kg squat was really easy even though I missed the groove and lost tension in the hole.

Since I developed a strong love for the fast lifts I think I'll start a new log 2015.
Title: Olympic lifting!
Post by: Steff on December 27, 2014, 10:44:29 AM
Super set:
Snatch pull 1x1 70 kg, 4x1 80 kg,
Snatch 1x3 50 kg 4x3 55 kg

Power clean
2x3 70 kg
1x3 80 kg
1x1 80 kg 2 fails
1x3 70 kg

Snatch pull
1x1 105 kg
1x3 75 kg
1x1 105 kg
4x3 75 kg

Jerk:
6x3 50 kg

Got some help with my snatch pulls from an old OL-lifter so I got more legs into it. I also got some help with my jerks.
Over all it felt better than yesterday.
Title: Olympic lifting!
Post by: Steff on December 29, 2014, 01:20:17 PM
High hang snatch 5x3 40 kg
Snatch +hang snatch 6x1

Power clean 5x3 60 kg

Front squat ramping up:
1x5 60 kg 1x2 80 kg 1x1 90 kg 2x1 100 kg

Squat jerk 3x3 60 kg 2x3 40 kg

Cable row 4x10 80 kg

OHP 3x10 40 kg

Bent over laterals 3x10 8 kg DB:s

T-bar row 3x5 45 kg

Superset no rest
DB curl 3x10 12,5 kg DB:s
Snatch 4x2 40 kg

Today I had problems with placing the bar in the catch of the snatch. I have to catch it further back. No knee pain to day even though they were sore as f***
friday and not so fun saturday. :D
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on January 01, 2015, 09:01:41 AM
Snatch 5x3 50 kg, 2x2 55 kg 3x2 60 kg

Superset 1:
Snatch pull 3x1+2 85 kg
Snatch from blocks at knees 3x1 50 kg

Superset 2:
Snatch pull 1x1 90kg, 2x1 100 kg
Snatch from blocks at knees 3x2 50 kg

Compound set:
Chins 1x10 BW
BB row 1x10 50 kg
HBR 1x10 17,5 kg DB:s
Pull ups 1x10 BW

Snatch grip OHS: 3x3 60 kg

Compound set:
Dips 1x10 BW
DBBP 2x10 30 kg DB:s
Dips 1x5 BW +30 kg

superset:
Snatch grip OHP 3x8 30 kg
70° laterals 1x10 8 kg DB:s
Bent over Laterals 1x10 8 kg DB:s
Laterals 1x10 8 kg DB:s

DB curls 3x8 15 kg DB:s
DB FP 3x8 25 kg

Leg ext 3x8 60 kg
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on January 02, 2015, 01:15:27 PM
Snatch:
1x3 50 kg
1x3 55 kg
4x2 60 kg

Power clean and jerk
1x3 60 kg
1x3 65 kg
1x3 70 kg

Squats ramping up:
1x5 60 kg
1x3 80 kg
1x1 100 kg
1x1 125 kg (easy)

BB row OTM 15 min 3 reps @60 kg

Superset:
Scarecrow snatch 10 kg 5x3
Snatch balance 20 kg 5x3

Superset:
DBBP 3x8 30 kg
70°laterals 3x8 9 kg DB:s

Filmed one set of power snatches @ 60 kg.... I can pull the bar a bit closer, the second pull was really good and the weight will be too light when I get better at going under the bar. I realized that I can power snatch 60 kg any day it looked that easy. 60 kg has been a psych weight for me.
I also need to do a lot of OHS my ratios there is way off.


The next routine starts monday. It's a conjugate system and a bit untraditional(crossfit stuff) and I'll do five WO/week. My new goals are set pretty high and are focused on the OL-lifts!
Title: Re: Tweaked 5x5-ish routine!
Post by: Steff on January 03, 2015, 03:48:08 PM
Scarecrow snatch:
3x4 25 kg
3x4 30 kg

Snatch pull:
2x3 70 kg
1x3 80 kg
1x2 90 kg
1x2 95 kg
3x3 70 kg

Power clean:
2x3 60 kg
3x3 70 kg
1x2 80 kg
2x3 70 kg

Squat jerk:
4x5 40 kg
2x3 60 kg

Ok last WO of this routine which derailed towards the end.
One thing I've learned is that I can do 4 week of pretty high volume then I have to back of a bit(at least as I'm conditioned right now) and my back can take a bit more than the rest of my body.
Chin ups seem to mess a bit with my elbows but that could be because I have to grip the bar with a narrow grip(inside shoulder width).