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Topic Summary

Posted by: Steff
« on: August 22, 2019, 04:35:42 PM »

Bike 10 min

Static "squat" 3x30 sec pushing as hard as possible against a load I can't budge (260 kg) at a quarter squat.

Fsq 1x5 20, 30, 40 , 50 kg, 1x3 60 kg

Clean 3x3 40 kg, 1x2 60 kg, 1x3 60 kg

Snatch high pull 1x3 30, 40 , 50 kg, 3x3 60 kg

Superset
BBR 3x5 60 kg  short hold at top
HBR 3x5 20 kg DB:s as high as possible

Compoundset
Push up to box 3x3 BW
SG OHP 3x3 20 kg
OHP 3x3 20 kg

Laterals 3x8 7 kg DB:s

FSQ 2x3 50 kg

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5

I finally get to do the OL lifts again as long as they are within the 0-4 pain limit.
Posted by: Steff
« on: August 12, 2019, 11:43:13 AM »

Standard WO nowadays...

Bike 10 min

Squat 3x10 BW

Fsq 3x6 20, 30, 40 kg, 5x5 45 kg

Snatch high pull
1x3 30, 40,
3x3 50 kg

Clean high pull
3x3 60 kg

BB row
3x3 70 kg

HBR
3x5 20 kg DB:S

OHP
3x3 45 kg (speed)

SLDL on plateu (15 cm)

Tri ext 3x3 27 kg
KB 3x3 5 kg
Push D 3x3 30 kg

Laterals 3x12 10 kg DB:s
DBC 3x10 8 kg DB:s

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5
Posted by: Steff
« on: August 07, 2019, 05:47:26 PM »

Ok been a while... I'm on my way back. My new therapist says I can squat anything that hurts less than 5 of a scale to ten. Some how along the way I've started to activate my muscles wrong between 10° above parallel to 10° under. My knees don't hurt rock bottom and hurt less around parallel if I push my knees forward as much as possible.
Front squat hurts the least OHSQ the most.

Got some weird (sometimes painful) exercises but they seem to help.
Posted by: Steff
« on: July 24, 2019, 01:13:36 PM »

Bike 10 minutes
jump rope 4x60 jumps

Squat 1x3 20 kg, 1x5 30 kg
OHSQ narrow grip 1x5 10 kg 1x3 20 kg, 1x5 20 kg

Leg press 1x10 70 kg, 2x10 80 kg

OHP
1x3 20, 30 , 40 kg
1x3 45 kg 50 kg
1x1 55 kg, 50 kg 45 kg
2x3 40 kg

Snatch high pull 2x3 30 kg, 40 kg , 3x3 50 kg

Box jumps 90 cm 3x3 BW

BB row 3x5 65 kg

Superset
Tri ext 3x5 50 kg
Kickbacks 3x3 10 kg

Laterals 1x12 10 kg, 2x10 10 kg DB:s
DBC 3x10 7 kg

Hip bridge 3x8 90 kg
Back ext 1x8 BW, 20 kg , 30 kg
Posted by: Steff
« on: July 23, 2019, 01:22:22 PM »

Bike 10 minutes
jump rope 4x60 jumps

Squat 2x3 20 kg
OHSQ narrow grip 2x3 20 kg

Leg press 3x10 60 kg

OHP
1x3 20, 30 , 40 kg
1x1 45 kg
3x2 50 kg

Snatch high pull 2x3 30 kg, 40 kg , 50 kg

Snatch pull 3x3 60 kg

Box jumps 90 cm 3x3 BW

BB row 3x8 60 kg

Superset
DB tri ext 3x8 10 kg
Kickbacks 3x8 10 kg

Laterals 3x10 10 kg DB:s
Posted by: Steff
« on: July 22, 2019, 01:34:28 PM »

A couple of days rest (2 missed WO) and laser therapy... this was worse than I expected(the knees) but at least no it doesn't hurt at all now when I walk down stairs.  8)
Posted by: Steff
« on: July 13, 2019, 03:06:12 PM »

My WO: are very limited now
Snatch pulls up to 80 kg
Snatch high pulls upp to 50 kg (my bicep tear starts to nag)

Squats  1x3 60 kg max so far. Did 3x5 40 kg today though.

BB rows 3x5 60 kg (somehow they don't bother my bicep)

Hip bridges no limit but did 3x8 80 kg today

Knees are getting better but now I realize how hard I pushed them. On a "bad" day now they feel better than a good day 4 weeks ago.
Posted by: Steff
« on: July 05, 2019, 02:31:47 PM »

Short update:
I did go hard... too hard looking back... since before the weightlifting workshop (in May) my knees were sore after every workout but since the PR:s kept coming I just warmed up and if it didn't hurt when I trained I just went for it. until a Saturday 2 weeks ago... that hurt not really really bad but too much any way.

During these two weeks I've been doing upper body.First PR 62,5 kg OHP then a week later 65 kg, De-loaded and passed out pressing 50 kg. Got a small tear in my left bicep from that one. I've done 2 squat WO:s this week. Still a tiny bit sore but I'm getting better
Posted by: Steff
« on: June 19, 2019, 08:22:59 PM »

1 snatch pull + 1 snatch from blocks, below knee
2x2 65 kg, 68 kg

3 push presses + 1 Squat jerk
2x1 53 kg, 56 kg

1 clean pull + 1 clean from blocks, below knee
2x2 75 kg, 80 kg

3 snatch deadlifts to hip + 1 snatch pull
4x1 70 kg

FSQ
2x2 63
4x2 68
Posted by: Steff
« on: June 18, 2019, 03:42:00 PM »

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
3x2 60 kg
3x2 65 kg

Squat jerk
1x3 43 kg, 48, 53, 56 kg, 60 kg
2x2 65,
2x3 68 kg

1 clean pull + 1 clean from blocks, High thigh
2x2 70 kg, 75 kg

3 clean deadlifts to mid thing + 1 clean pull
4x1 80 kg

Pause squats
5x4 75 kg
Posted by: Steff
« on: June 15, 2019, 12:23:15 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 74 kg,
2x1 79 kg (one fail and then PR)

C n J
1x2 40, 50, 56, 60, 64
1x1 73 kg, 85 kg (2 fails and one blackout)

Fsq
2x3 60, 68
3x3 72,5 kg

Superset
GM 3x8 50 kg
Seated GM 3x8 40 kg

Russian twist
2x20 10 kg
Posted by: Steff
« on: June 14, 2019, 02:22:22 PM »

Bike 10 min

Jump rope 100 rep

Compoundset
Feet elevated Push up to high boxes 3x3 BW
Squatting SG OHP 3x3 10 kg
Sots press 3x3 15  kg
SG OHP 3x3 20 kg
OHP 3x3 25 kg



Superset technique primers:
Drop squat jerk 3x3 15 kg
Scare crow snatch 3x3 15 kg
3 pull from blocks 3x3 15 kg

Hang Power snatch
5x3 50 kg

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

Laterals
3x8 7 kg DB:s

HBR
3x1 40 kg DB:s
3x2 30 kg DB:s
1x8 20 kg DB:s

DBC
3x10 8 kg DB:s
Posted by: Steff
« on: June 12, 2019, 08:30:03 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, below knee
3x2 65 kg

3 push presses + 1 Squat jerk
3x1 48, 53 kg

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

3 snatch deadlifts to knee + 1 clean pull
3x1 65 kg
2x1 70 kg

Muscle snatch
3x3 35kg

GM
3x8 40 kg

FSQ
2x3 60, 63, 70 kg


Block snatches from under the knee was a piece of cake now. ;D  I was faster under the bar and started to work on getting rid of a "pause" in the second pull. In short I pull the bar up for 0,1 sec too long making the turnaround slow.
Posted by: Steff
« 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
Posted by: Steff
« 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.