Author Topic: Tweaked 5x5-ish routine!  (Read 9631 times)

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #10 on: October 27, 2014, 01:12:12 PM »
Snatch: 1x3 40 kg 2x3 50 kg, 1x2 60 kg, 1xfail 66 kg 1x1 66 kg, 5xfail 70,5 kg, 1x1 70,5 kg PR! I actually power snatched it!
Kloklov complex 1x2: 30 kg, 40 kg, 50 kg

Front squat: 5x5 80 kg

OHP 5x5 47,5 kg

As superset:
BB row ramping up 1x5: 47,5 kg, 52,5 kg, 57,5 kg, 60 kg, 65 kg
Chins ramping up 1x5: 22,5 kg, 25 kg, 27,5 kg, 28,75 kg, 30 kg

DB speed bench 3x5 27,5 kg

70° DB laterals: 3x8 10 kg

Lying tri ext: 5x5 37,5 kg

DB curl 2x8 15 kg 1x8 12,5 kg

Had a good day at the gym. Went in there tired expecting.... not much I guess but got away with a snatch PR and everything else felt light weight! ;)

Offline Sergio

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Re: Tweaked 5x5-ish routine!
« Reply #11 on: October 27, 2014, 02:52:23 PM »
70 kgs snacht!! This is a more than respectable weight!! :)

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #12 on: October 27, 2014, 07:11:43 PM »
70 kgs snacht!! This is a more than respectable weight!! :)

Thanks!
If I can get better/faster at getting under the bar I'll will break this record with at least 10 kg. ;)

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #13 on: October 29, 2014, 12:40:51 PM »
Snatch: 1x3 40 kg 1x3 50 kg 2x3 55 kg, 3x3 60 kg, 2x3 65 kg, 4xfail 65 kg 1x2 65 kg. Power snatched 2x3 65 kg the 4xfail was because I tried to get under the bar.... made it the last set. The other "funny thing was that I thought I had loaded 62,5 kg, discovered that it was 65 kg when I unloaded....  :P

Kloklov complex 1x2: 40 kg, 50 kg, 55 kg, 60 kg

Snatch pulls 6x2 80 kg

leg ext 3x10 45 kg


Bench press 5x5 82,5 kg

Pull ups to chest 5x5 BW +2,5 kg

HBR 3x5 15 kg, 2x5 12,5 kg DB:s

70° cable laterals 3x8 10 kg

BB curl 5x5 35 kg

Snatch grip BNP ramping up 1x5: 22,5 kg, 25 kg, 26kg, 28,5 kg, 30 kg

DB french press 3x8 22,5 kg

This took me 2,5 hours I was kinda tired afterwards!
Tried to get under the bar as much as (and as fast) possible during the snatches.

Offline Sergio

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Re: Tweaked 5x5-ish routine!
« Reply #14 on: October 29, 2014, 01:07:56 PM »
 :o :o. 2,5 hours!! Reg himself would be tired after that. Even Grimek!!

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #15 on: October 31, 2014, 11:07:47 AM »
:o :o. 2,5 hours!! Reg himself would be tired after that. Even Grimek!!

Well sometimes I have to take a snack during the WO!  ;D

Offline Steff

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Squat PR!
« Reply #16 on: October 31, 2014, 11:08:18 AM »
Snatch 1x3 40 kg 2x3 50 kg 5x3 55 kg (going into a squat every time)
Klokov complex 1x2 40 1x2 50 kg, 1x2 55 kg

Squat 1x3 80 kg, 1x3 100 kg, 1x2 110 kg, 1x1 120 kg, 1x1 130 kg PR!

front squat ramping up 1x5: 65 kg, 72,5 kg, 77,5 kg, 82,5 kg, 87,5 kg

Chins 5x5 BW+27,5 kg

OHP ramping up 1x5: 40 kg, 42,5 kg, 45 kg, 47,5 kg, 50 kg

BB row 5x5 60 kg

DB swing 3x10 9 kg

CGBP 5x5 70 kg

HBC 3x10 10 kg (the heavier pair)

SLDL 5x5 70 kg

Had a really good day. Still having some probs to get the bar right in the bottom position of the snatch when going under it fast.

Offline Sergio

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Re: Tweaked 5x5-ish routine!
« Reply #17 on: October 31, 2014, 12:08:18 PM »
130 kg in the squat.  Nowadays is not seen in many of the gyms of my hometown.
I never so it. Congratulation. 273 lb. Is a champ training weight for a natural weigtrainer over 40 years old.

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #18 on: October 31, 2014, 08:02:09 PM »
130 kg in the squat.  Nowadays is not seen in many of the gyms of my hometown.
I never so it. Congratulation. 273 lb. Is a champ training weight for a natural weigtrainer over 40 years old.

Thanks!
I didn't know that! :)

Offline Steff

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OL-lifting day!
« Reply #19 on: November 01, 2014, 11:36:11 AM »
Complex-Snatch+snatch balance: 5x1 40 kg

Snatch: 3x2 50 kg 3x2 55 kg (good lockouts today)

Clean: 1x3 55 kg 9x3 60 kg (getting faster ;D still have a tendency to lean backwards in the catch >:()

Jerk: 5x5 20 kg

Snatch pulls: 1x2 80 kg 1x2 90 kg, 1x2 100 kg, 1x2 110 kg, 1x2 90 kg

Pretty good WO. I will go a bit heavier on monday though ;)