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Members logs / !2 weeks Basic Olympic weightlifting.
« Last post by Steff on April 18, 2019, 03:49:53 PM »
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
4x1 45 kg

Snatch high pulls
3x3 70 kg

Jerks(squat)
2x3 45 kg, 50 kg

Clean high pulls
5x4 80 kg

Snatch grip push press
2x5 52 kg, 58 kg

Squat
1x8 60 kg
1x6 65 kg, 70 kg, 70 kg

Back ext
3x8 15 kg

Russian twist
3x20 10 kg
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Members logs / Re: Sergio's training log
« Last post by Sergio on April 18, 2019, 12:28:51 PM »
Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 10 ; 8 X 10
Std BB triceps curl: 8X 9 ; 8 X 9
One dB biceps curl: 8 X 9 ; 8 X 9
One dB press: 6 X 9 ; 6 X 9
Squats: 12 X 15 ; 12 X 15
One dB pullover across the bench: 12 X 9 ; 12 X 9
Leg raise: 10 - 10
Ond dB bend: 20 X 10 ; 20 X 10
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Members logs / Re: Sergio's training log
« Last post by Sergio on April 16, 2019, 03:56:56 PM »
Dbs bench press: 8 X 9 ; 8 X 9
One dB row: 8 X 9 ; 8 X 10
Std one dB triceps curl: 8 X 5 ; 8 X 5
One dB biceps curl: 8 X 8 ; 8 X 8
One dB press: 6 X 9 ; 6 X 9
Squats: 10 X 10 ; 10 X 15
One dB pullover across the bench: 8 X 8 ; 8 X 9
Leg raise: 15 - 12
Ond dB bend: 15 X 10 ; 15 X 10
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on April 16, 2019, 10:50:04 AM »
Bike 10 min

Power snatches
4x3 40 kg
2x3 50 kg, 55 kg
1x3 60 kg

Superset
Snatch high pull 4x3 70 kg
Tall snatch 4x3 30 kg

1 Clean 3 Drop squat jerks
3x1 40 kg

1 Clean 2 Squat Jerks
2x2 50 kg

1 Clean 3 Squat Jerks
3x1 60 kg

Superset
Clean High Pulls 3x3 100 kg
Box jumps 3x3 BW (height around 90 cm)

Front Squat
1x3 40,50,60 kg
3x3 70 kg

Push up to boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 10 kg (squatting)

Superset
back ext 3x8 BW
Seated GM 30 kg

Box jumps 3x3 BW

Abs
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Members logs / Overtrained...
« Last post by Steff on April 13, 2019, 12:39:20 PM »

Managed to overtrain... surprise...
Rested from Sunday til Wednesday.

Thursday: Less volume than earlier concentrating on snatch and pulling under.
Friday: Speed work, mostly upper body + 3x3 Lunges and lower box jumps @BW
Saturday: Snatch, concentrating on pulling under. Pulling just to 10 cm above the bellybutton Slept poorly so I stopped 1x3 60 kg. My head wasn't there and for the first time in my life I was relieved to quit/not finishing the planned workout.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on April 06, 2019, 06:34:57 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
1x3 60 kg, 62,5 kg, 65 kg

Superset:
Third pull from blocks 3x5 25 kg
Muscle snatch  3x3 30 kg
Tall snatch 30 kg

Snatch, pulling just to 10 cm above the bellybutton
1x3 40 kg
2x3 50 kg
5x3 55 kg (two failed reps)

1 Clean and 3 drop squat jerks
2x1 30 kg
1x1 40 kg
4x1 45 kg

Clean high pull
1x3 80 kg,
2x3 90 kg
1x3 100 kg

Squat to box
3x3 85 kg

Not my day even though the snatch high pulls (I pulled 65 kg to my chin) and snatches were really good.
The squat drop jerks was off and  felt like I was out of fuel so I skipped the cleans and some of the snatch pulls.
Started feeling sick when I got home. Hopefully I'll be able to dodge this. Going to buy Kan Jang it usually does the trick.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on April 05, 2019, 02:20:56 PM »
Bike 10 min

Compound giant set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
SG OHP 3x3 10 kg
OHP 3x3 20 kg
SG OHP 3x3 30 kg
Tri ext 3x3 25 kg
KB 3x3 5 kg DB:s
Pushdowns 3x3 30 kg
OHP 3x2 50 kg
SG OHP 3x2 30 kg (seated slightly leaning forward)

HBR
5x3 40 kg DB:s

Compoundset:
Tri ext 3x3 50 kg
KB 3x3 10 kg DB:s
Pushdowns 3x3 40 kg

Compoundset
HBR  2x8 30 kg DB:s
Long pull 2x8 95 kg
HBR wide 2x8 20 kg DB:s
NGPD 2x8 40 kg

DB Curls
3x10 8 kg DB:s

Laterals
3x8 10 kg DB:s
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on April 04, 2019, 02:17:04 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-65 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

Snatch, pulling just to 10 cm below the pec line
1x3 40 kg
2x3 50 kg
2x3 55 kg

Snatch high pulls
3x3 70 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
1x1 40 kg
4x1 45 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 80 kg

Squat to  box
3x8 80 kg

Full squat
3x8 60 kg

Tri ext
3x4 50 kg

Laterals
3x8 10 kg DB:s
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on April 01, 2019, 09:54:45 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
2x3 60 kg

Third pull from blocks
3x5 25 kg, 30 kg

1 Muscle snatch 3 tall snatches
5x1 30 kg

Snatch pulling just to below the pec line
2x3 40 kg
2x3 50 kg,
2x3 55 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 60 kg, 70, 80

Clean high pull
3x3 90 kg

Squat to even lower box
3x5 80 kg

Full squat
3x5 60 kg

Box jumps
3x3

Compoundset:
Push up to boxes 3x3 BW
OHP 3x3 20 kg
SG OHP 3x3 10 kg (squatting)

Superset
OHP  3x3 50 kg
SG OHP 3x3 30 kg
RT 3x20 15 kg
Back ext 3x8 BW

The last snatch set was a success I just pulled the bar to 12 cm (4 - 5") above the belly button and got under it.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on March 30, 2019, 03:19:21 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-60 kg (ramping weights)

Snatch high pull
2x3 30 kg
2x3 40 kg
2x3 50 kg,
6+ x3 60 kg

Third pull from blocks
6x5 25 kg

Snatch
2x3 40 kg
1x3 50 kg, 55 kg
5x3 60 kg (one failed rep) BIG post op PR

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
3x3 60 kg

Clean high pull
3x3 90 kg

Squat to even lower box
3x3 80 kg

Full squat
3x3 60 kg

Box jumps
3x3

Going down faster than the weight in the snatch even at 60 kg. I'm actually in the bottom and the bar is still moving upwards.
Did at least 6 sets of snatch high pulls at 60 kg... lost count. The down side of not writing things down even though I had my journal with me.
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