Author Topic: Modified 3-phase training  (Read 7785 times)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #30 on: September 10, 2014, 11:22:00 AM »
Snatch: 2x5 30 kg 4x3 40 kg

Squats 1x3 60 kg 2x2 80 kg 1x2 95 kg 1x5 100 kg

Front squat 3x6 80 kg

SLDL 3x6 80 kg

Snatch pull 1x3 80 1x3 90 kg 2x2 100 kg 2x3 80 kg

Calf raise 3x6 130 kg

Long pull 3x8 75 kg

70° laterals 3x8 10 kg

Concentration curl 2x8 10 kg

Kick backs 2x8 10 kg

Good WO. Squats was fairly easy and I haven't had any knee pain in at least one month now. I moved the snatch pull from friday and next week I'll probably do them on monday since I could feel that I was a bit more fatigued than I like from squats and SLDL.
Got the 100 kg snatch pull to lower pec line the first rep in each set and the two sets at 80 kg that followed managed to get the bar above mid chest.  :D
« Last Edit: September 10, 2014, 11:25:06 AM by Steff »

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #31 on: September 12, 2014, 08:18:30 PM »
Snatch: 2x5 30 kg 5x3 40 kg

Deadlift 3x6 145 kg

Leg press 3x6 117,5 kg

30° incline DBBP 3x6 30 kg DB:s

Pull ups 3x6 BW +15 kg


Bent over laterals 3x8 9 kg

DB OHP 3x6 22,5 kg

Lying tri ext 3x6 40 kg

HBR 3x6 22,5 kg DB:s

DB curl 1x6 17,5 kg  2x6 15 kg

Calf raise 3x6 135 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
OL lifting day!
« Reply #32 on: September 13, 2014, 11:19:19 AM »
Snatch 2x3 30 kg 2x4 40 kg 3x3 40 kg 9x3 45 kg

Clean 2x3 45 kg 1x3 50 kg 8x3 60 kg

Snatch pulls 5x3 80 kg 2x3 90 kg 3x2 90 kg (got 90 kg to a height that if I had the technique i would have been able to snatch it!Or at least catch it.)

Kinda tired after this but jeez it was fun!  :)
« Last Edit: September 13, 2014, 11:21:36 AM by Steff »

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #33 on: September 15, 2014, 12:57:01 PM »
Snatch: 2x5 30 kg 5x3 40 kg + 4x1 40 kg (bullseye the last to sets )

DB Bench Press 1x2 41,25 kg (made the mistake of putting the 1,25 weights on the inside) 3x4 40 kg

Bent Over Row 3x4 67,5 kg (forgot to use the thick bar)

Military Press Thick bar 1x3 55 kg 1x4 52,5 kg 1x4 50 kg

60° DB Shrug 3x4 37,5 kg

Close Grip Bench 3x4 75 kg

BB Curl thick bar 1x4 40 kg 2x4 37,5 kg


70° DB Laterals 3x8 10 kg

Leg ext 3x10 40 kg

I got some virus or something in my body but nothing serious!

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #34 on: September 17, 2014, 11:26:05 AM »
Snatch: 5x3 40 kg 2x3 45 kg

Squats 1x3 80 kg 2x2 90 kg 1x2 100 kg 1x1 110 kg 1x3 117,5 kg

Front squat 3x4 85 kg

SLDL 3x6 85 kg

Snatch pull 1x2 90 kg 1x2 95 kg 1x2 100 kg 1x2 105 kg 1x2 110 kg 1x2 90 kg

Calf raise 3x4 145 kg

Long pull 3x8 85 kg

70° laterals 3x8 10 kg

Concentration curl 2x8 10 kg

Kick backs 2x8 10 kg

Managed to get 2 good snatches and some almost there. On the snatch pull I thought that I had 10 kg less on the bar than I actually did up until 105 kg.
Had a lot of power in my legs and 1x3 on 117,5 kg was easier that 1x3 on 115 kg.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #35 on: September 19, 2014, 01:22:36 PM »
Snatch 1x3: 2x3 30 kg 4x3 40 kg

30° incline DBBP 3x4 35 kg DB:s

Pull ups 1x4 BW +25 kg 1x4 BW +22,5 kg 1x4 BW +20 kg

Bent over laterals 3x8 10 kg

DB OHP 3x4 22,5 kg forgot my log book.... so the weight was to light...

Lying tri ext 3x4 45 kg


Deadlift 3x4 160 kg

Leg press 1x4 120 kg, 1x4 123,5 kg, 1x4 125 kg

HBR 3x6 22,5 kg DB:s

DB curl 1x4 20 kg 2x4 17,5 kg


Had to quit before calfs due to work but had a decent workout despite the fact that I had left my logbook at home.  :)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
OL lifting day!
« Reply #36 on: September 20, 2014, 10:47:47 AM »
Snatch 3x3 30 kg, 2x3 35 kg, 2x3 40 kg, 4x3 50 kg, 3xfail 60 kg, 3x1 60 kg, 1x3 35 kg, 4x3 40 kg

Clean 12x3 60 kg

Snatch pull 1x2: 80 kg, 85 kg, 90 kg, 95 kg

Had fair technique on the snatch until my mind started to play tricks on me.
I finally got it on the clean had better drive from the legs than I have on the snatch. Going to concentrate on the clean next time. :)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Modified 3-phase training
« Reply #37 on: September 22, 2014, 11:19:49 AM »
Snatch: 2x5 30 kg 3x3 40 kg 2x3 45 kg 2x3 50 kg 1x3 45 kg

Klokov complex: 8x1 (this one actually helped me activate my legs which is a problem for me)

DB Bench Press 4x2 42,5 kg DB:s

Bent Over Row 2x2 72,5 kg 2x2 80 kg 1x8 55 kg

70° DB Laterals 3x8 10 kg

Military Press 4x2 55 kg 1x8 45 kg

60° DB Shrug 2x2 42,5 kg 2x2 45 kg DB:s

Close Grip Bench 1x2: 80 kg, 85 kg, 2x2 90 kg

BB Curl 4x2 42,5 kg

Leg ext 2x10 40 kg

Got a bit carried away on the snatches but it was fun finding something that seems to work. Otherwise i had a bit of a problem picking the right weights. :-\
The tweak this week was 4 sets instead of three + a pump set.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Front squat PR day!
« Reply #38 on: September 24, 2014, 12:24:53 PM »
Snatch: 5x3 40 kg 2x3 45 kg 1x1 45 kg I think I might have figured out why I have a hard time activating my legs in the final pull!

Long pull 3x8 85 kg

70° laterals 3x8 10 kg

Concentration curl 3x8 12,5 kg

Kick backs 3x8 10 kg

Squats 1x3 60 1x3 80 kg 1x3 90 kg 1x5 100 kg

Front squat 1x2 92,5 kg 2x2 95 kg 1x2 97,5 kg PR:s

SLDL 4x2 90 kg

Snatch pull 4x2 90 kg

Calf raise 4x4 160 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Deadlift PR!
« Reply #39 on: September 26, 2014, 03:38:45 PM »
Snatch: 2x5 30 kg 2x3 40 kg 2x3 45 kg 1x1 45 kg

klokov complex 4x1 45 kg

Deadlift 1x2 165 kg 1x2 177,5 kg 1x2 182,5 kg PR:s 1x2 175 kg

Leg press 1x2 130 kg 1x2 135 kg 1x2 140 kg 1x1 (almost two) 145 kg

30° incline DBBP 4x2 40 kg DB:s

Pull ups 4x2 BW +35 kg

Bent over laterals 3x8 10 kg

DB OHP 4x2 27,5 kg

Lying tri ext 4x2 50 kg


HBR 3x5 25 kg DB:s

DB curl 1x2 22,5 kg 3x2 20 kg

Calf raise 4x4 170 kg


Realized that I have to stand more on my heels during the snatch. The deadlift PR was with a taste for more.
I didn't have time for the pump sets... had to go to work.