Author Topic: Modified 3-phase training  (Read 7784 times)

Offline Sergio

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Re: Modified 3-phase training
« Reply #10 on: August 26, 2014, 12:05:34 AM »
Stron on the snach pull! You look really like th glow Grimek training!  :D

Offline Steff

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Re: Modified 3-phase training
« Reply #11 on: August 26, 2014, 12:43:08 PM »
Thanks!  :D

Todays WO:

DBBP 1x9 1x7 1x6 1x5 35 kg DB:s

20° incline Neckpress 1x8 1x8 1x10 53 kg

Dips 1x10 1x7 BW +12,5 kg 1x10 BW +10 kg

Laterals 2x8 12,5 kg 2x9 10 kg

DB OHP 1x7 1x8 2x7 17,5 kg DB:s

Lying tri ext 2x8 32,5 kg 2x9 30 kg

Rope FP 2x8 35 kg 2x8 30 kg

Cable row 1x8 65 kg 1x8 65 kg 1x8 65 kg

Concentration curls 3x9 10 kg

Leg ext 3x10 40 kg

Snatch 1x3 30 kg 2x3 40 kg 2x3 45 kg 2x3 50 kg 1x3 55 kg 1x1 60 kg PB (two fails on 60 but made it on the third) 3x3 40 kg (got some help here from a crossfit coach and my technique improved)

Offline Marko

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Re: Modified 3-phase training
« Reply #12 on: August 27, 2014, 09:33:22 AM »
you're a serious lifter  ;)
how old you are, and how long are you training?
did you train something before?
I'm from Serbia, that's why I apologize for my English  :)

Offline Sergio

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Re: Modified 3-phase training
« Reply #13 on: August 27, 2014, 11:05:00 PM »
You are an iron lifter, sir!! Old style training, good a foundation for the rest of your life.

Offline Steff

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Re: Modified 3-phase training
« Reply #14 on: August 29, 2014, 11:48:09 AM »
Thanks Sergio!  :D
I try to learn and "copy" the old guys. Most of what they did works.  ;)

Offline Steff

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Re: Modified 3-phase training
« Reply #15 on: August 29, 2014, 11:48:45 AM »
Snatch ramping up 1x3: 10 kg 20 kg 30 kg 40 kg

BB row cambered bar 1x3 70 kg 1x3 60 kg 1x5 50 kg 1x7 40 kg
DBBP 1x3 35 kg 1x3 37,5 kg 1x3 40 kg 1x7 30 kg

Squats 1x5 60 kg 1x5 80 kg 1x5 90 1x5 100 kg

Front squats 4x8 72,5 kg

Leg ext 1x8 50 kg 1x9 1x8 45 kg 1x9 40 kg
Sissy squat 1x10 BW

SLDL 4x8 60 kg (focused on pulling fast from mid thigh)

Leg curl 4x8 35 kg

Calf raise 4x8 115 kg


Bent over Laterals 3x8 8 kg pause at top
DB curl 2x10 1x8 12,5 kg
Rope FP 3x8 27,5 kg

Felt worn going in to the gym but I got better! ;)

Offline Steff

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Re: Modified 3-phase training
« Reply #16 on: August 30, 2014, 12:13:01 PM »
Snatch 2x3 30 kg, 10x3 40 kg

Snatch balance 2x3 40 kg, 7x3 35 kg

Snatch pulls 1x3 60 kg 2x3 70 kg 2x3 75 kg 1x3 80 kg 2x3 70 kg

My technique is improving and I get more and mor speed in the pull but I still got a long way to go. :)

Offline Steff

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Re: Modified 3-phase training
« Reply #17 on: September 01, 2014, 01:22:27 PM »
Last week of volume training.

BB row 4x8 1x8 +2 cheat 60 kg

Pull ups 1x10 1x8 BW +2,5 kg 1x7 1x6 BW (half of the reps to chest on each set)

Long pull 30-40° 3x8 95 kg 1x8 90 kg 1x10 90 kg

HBR 2x8 17,5 kg DB:s 1x8 1x9 15 kg DB:s 1x10 12,5 kg DB:s

Snatch pulls 5x6 65 kg

Squat: 1x5 60 kg 1x5 85 kg (felt a bit worn from saturdays WO)

DBBP 2x8 25 kg DB:s
Neckpress 1x8 46 kg

Deadlift 5x8 130 kg

Got a headache from H*** in the third set of deads and after the last set it got worse.... I was sooo close to throwing up and after 15 minutes I was still sweating, having the same level of headache and nausea so I decided to quit the workout here.
Putting my shoes on I had some minor cramps in my calfs and feet +I was having some shivers feeling cold. Forced my self to drink my protein shake +creatine and from that point on things got better.
Now I'm going to eat pretty much anything that's in reach!

Offline Steff

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Re: Modified 3-phase training
« Reply #18 on: September 03, 2014, 11:00:57 AM »
DBBP 2x8 1x6 1x5 35 kg DB:s 1x8 30 kg

20° incline Neckpress 4x8 1x10 53 kg (4 first sets with slow eccentrics)

Dips 1x10 1x9 1x8 1x7 BW +12,5 kg 1x7 BW +10 kg

Laterals 1x9 2x8 12,5 kg 2x10 10 kg

DB OHP 1x7 20 kg DB:s 3x7 17,5 kg DB:s 1x8 15 kg DB:s

Lying tri ext 1x6 35 kg 3x7 32,5 kg 1x8 30 kg

Rope FP 1x6 37,5 kg 2x7 35 kg 1x7 30 kg 1x8 25 kg

Cable row 3x8 70 kg

BB curl 2x10 1x7 1x6 1x7 30 kg
HBC 4x7 10 kg 1x10 8 kg

Concentration curls 2x10 8 kg
Kick backs 2x10 8 kg
70° laterals 3x8 8 kg

Leg ext 3x10 40 kg

Snatch: 5x3 30 kg

Backed off on snatches to save my legs and energy for friday. Wasn't as explosive as I needed to be in the DBBP so I burned a lot of energy the first set which had a lot of impact on the other sets.

Offline Marko

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Re: Modified 3-phase training
« Reply #19 on: September 03, 2014, 03:06:38 PM »
u r very strong on DBBP
 8)
I don't have that heavy DB  :'( but last time when I was training in gym there were 40 kg DB ,no bigger than that, and I was doing 3-5 sets 5-6 reps  DBBP.
I'm really sad, I must find more weights for bigger DB
40 kg for one hand rowing was light, I could do about 12-15 reps with them  :'(
« Last Edit: September 03, 2014, 03:17:12 PM by Marko »