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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post 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
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post 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.
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General Discussion / Re: Interview to Jon Jon Park, by Steve Shaw
« Last post by Sergio on July 30, 2019, 11:54:49 PM »
Jon Jon in his home, 1988.
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General Discussion / Re: Other Reg Park's pics
« Last post by Sergio on July 30, 2019, 11:50:31 PM »
Phantastic photo of Reg, his son Jon Jon and his grandson in 1988, when Reg was 60s, showing a incredible shape.
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Members logs / Re: Sergio's training log
« Last post by Sergio on July 28, 2019, 04:31:48 PM »
Declined bench dbs fly: 8 X 6 ; 8 X 6
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 19 ; 8 X 21
Military press: 8 X 18 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10,5 ; 10 X 10,5
Squats: 20 X 10 ; 12 X 20
Leg raise: 15 - 13
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Members logs / Re: Sergio's training log
« Last post by Sergio on July 26, 2019, 07:17:06 PM »
Declined bench dbs fly: 10 X 6 ; 8 X 5,5
Upper bench dbs press: 8 X 10 ; 8 X 10
One dB bend over row: 10 X 10 ; 10 X 11
Bend over BB rowing: 8 X 18 ; 8 X 20
Military press: 8 X 17 ; 8 X 18
Std BB biceps curl: 8 X 17 ; 6 X 17
One db triceps curl: 8 X 5,5 : 8 X 5,5
Pullover across the bench: 10 X 10 ; 10 X 11
Squats: 20 X 10 ; 15 X 20
Leg raise: 15 - 13
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post 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
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Members logs / Re: Sergio's training log
« Last post by Sergio on July 23, 2019, 04:25:52 PM »
Declined bench dbs fly: 10 X 5 ; 8 X 5,5
Upper bench dbs press: 8 X 9 ; 8 X 9
One dB bend over row: 10 X 10 ; 10 X 10
Bend over BB rowing: 8 X 19 ; 8 X 19
Military press: 8 X 17 ; 8 X 19
Std BB biceps curl: 8 X 17 ; 6 X 17
One dB biceps curl: 8 X 9
One db triceps curl: 8 X 5 : 8 X 6
Pullover across the bench: 10 X 10 ; 10 X 10,5
Squats: 20 X 10 ; 20 X 10
Leg raise: 15 - 11
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post 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
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Members logs / Re: !2 weeks Basic Olympic weightlifting.
« Last post 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)
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