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Messages - Steff

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31
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 12, 2019, 12:05:54 PM »
Mondays WO:

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, high thigh
5x2 60 kg

Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
1x2 65, 68 kg

1 clean pull + 1 clean from blocks, High thigh
5x2 75 kg

3 clean deadlifts to knee + 1 clean pull
2x1 75 kg
3x1 80 kg

3 Snatch push press + 2 OHSQ
3x1 55 kg

Pause squats
2x5 70 kg
4x5 75 kg

32
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 08, 2019, 07:48:14 PM »
Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

Snatch
1x2 43 kg, 51, 60, 64, 68 kg
1x1 73 kg,
1x1 78 kg (PR attempt, fail but REALLY close)

C n J
1x2 40, 50, 56, 60, 64
1x1 70 kg, 80 kg PR (squat jerk PR! I've done 90 split J)

Fsq
1x3 60, 68, 72
1x3 77 kg

The 78 kg snatch felt really light and with more assertiveness in the third pull I would probably snatch 80 kg with "ease".
The 80 kg squat jerk was a walk in the park. That kind of jerk suits me better than the split jerk. I get rock solid lockouts every time which I definitely didn't with the split version.

Well, back to work! I am fast under the bar in the squat jerk so there's no reason I couldn't get fast in the snatch.

33
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 07, 2019, 01:18:44 PM »
Bike 10 min

Jump rope 100 rep

Compoundset
Push up to boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
SG OHP 3x3 15 kg
OHP 3x3 20 kg
Sots press 3x3 15 kg


Superset technique primers:
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg
Narrow grip OHSQ 3x3 20 kg

Superset:
Drop squat snatch 5x3 20 kg
Power snatch 5x3 43 kg

Compoundset:
Tri ext 3x3 27,5 kg
Kickbacks 3x3 4 kg DB:s
Push downs 3x3 30 kg

Laterals
3x8 6 kg DB:s

HBR
3x3 40 kg DB:s
2x5 20 kg DB:s (for speed)

34
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 07, 2019, 08:48:22 AM »
Wednesdays WO:

Block and pull cycle.

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, below knee
2x2 60 kg
3x2 64 kg (two fails)

3 push presses + 1 Squat jerk
2x2 43 kg, 48, 53, 56 kg

1 clean pull + 1 clean from blocks, below knee
3x2 70 kg
2x2 75 kg

3 clean deadlifts to knee + 1 clean pull
3x1 75 kg
2x1 80 kg

Muscle snatch
4x3 30 kg

Pause squats
2x5 75 kg
4x5 81 kg

Laterals
3x8 10 kg

Tri ext
3x3 45 kg

Russian twist
3x20 20 kg

The missed snatches was because I hadn't figured it out yet... everything clicked on the cleans. Starting below the knees means that your knees have to go back a tiny bit
when you start to pull. It still annoys me that I missed though...:mad:

35
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 04, 2019, 01:17:27 PM »
Block and pull cycle.

Superset technique primers:
Scare crow snatch 2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch 2x3 20 kg

1 snatch pull + 1 snatch from blocks, mid thigh
2x2 55 kg
3x2 60 kg

Squat jerks
1x3 48, 53 kg
1x2 56, 60, 65 kg

1 clean pull + 1 clean from blocks, mid thigh
3x2 65 kg
2x2 70 kg

3 clean deadlifts + 1 clean pull
3x1

Front squat
2x3 50, 55, 60, 65,

3 Snatch push press + 2 OHSQ
3x1 40 kg

36
Exercises and workouts / Re: New ways to shock the lats and other muscles into growth by Vince Gironda!
« on: June 01, 2019, 08:55:03 PM »
Quote from: Sergio on January 17, 2013, 12:07:31 AM
Or, I do that for the rows and for lat machine also.  Doing the exercise hardest with stricter form and rest pause of several seconds, not with heavy weights all the time.  a very good different approcuh to weightraining. I love it.
Very good for small bones structures.  :)

You could try the 2 minute rep for contact an muscle growth. You start with the concentric part of the lift you choose and that goes on for one minute then you do the eccentric for 1 minute. Rest one minute and finish it of with one set 1x8 on a weight you usually do 3x8 on.

37
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: June 01, 2019, 08:02:33 PM »
Warm up
Bike 10 min
Snatch high pulls 30 -50 kg, MS snatch 30 and 40 kg,

Superset technique primers:
Scare crow snatch  2x3 15 kg
3 pull from blocks 2x3 15 kg
Tall snatch  2x3 20 kg

Power snatch
2x5 40 kg, 2x3 50 kg

Block snatch High upon thigh
2x2 65 kg
2x2 68 kg

Cleans
2x1 78 kg
3x1 80 kg

Squat jerks
1x2 53 kg, 56 kg
3x1 60 kg

Snacth high pulls on riser
5x5 68 kg

Squats
3x3 95 kg
2x2 97,5 kg (heaviest I've squatted since the surgery)

Block snatch is paying off!!! this is the fastest I've been under the bar and I'm starting to get the feel of how the movement should be in the turnover.
I almost did the Snatch pulls and the squats as a superset... I ran out of time so I had to cut the rest periods etc.

38
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: May 31, 2019, 07:14:12 PM »
Bike 10 min

Speed work:

Compoundset
FE Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
OHP 3x3 20 kg
Sots press 3x3 10 kg

Compoundset:
Low Scarecrow Snatch 4x3 15 kg
3 pull from blocks 4x3 15 kg
Tall snatch 4x3 20 kg


Compoundset:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Explosive lunges
3x3/3 BW


HBR
3x1 45 kg DB:s, 3x3 20 kg DB:s (explosive)

Laterals
3x8 6 kg DB:s

DBC
3x10 8 kg DB:s

Mobility
OH Squats close grip 3x3 20 kg

39
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: May 30, 2019, 02:22:35 PM »
Wednesdays WO:

Warm up
Scare crow snatch 5x5 10 kg
Power snatch 2x5 40 kg, 2x3 50 kg

Block snatch High upon thigh
5x3 62,5 kg

Squat jerks
5x2 62,5 kg

Clean high pulls on riser
5x5 80 kg

Front squats
3x4 78 kg
2x3 78 kg

Superset:
GM 3x8 40 kg
Back ext 3x8 BW
Russian twist 3x20 15 kg
Box jumps 3x3 BW Height ca 90 cm

40
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: May 29, 2019, 07:19:29 PM »
Ok the weekend was full of weightlifting Friday and Saturday my usual workouts. Sunday weightlifting workshop 09.00-16.00 with two post op PR:s one in the clean 90 kg and one in the squat jerk 75 kg. I'm gonna do a lot of block work from mid thing and up for my snatch.
I rested Monday and got back at it today.

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