Author Topic: Tweaked 5x5-ish routine!  (Read 9632 times)

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #30 on: November 21, 2014, 04:41:23 PM »
Snatch 1x3 40 kg, 2x3 50 kg, 1x3 60 kg, 3x3 55 kg

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 80 kg, 92,5 kg, 100 kg

Chins ramping up 1x3: BW+27,5 kg, BW+30 kg, BW+35 kg

OHP ramping up 1x3, 50 kg, 55 kg, 60 kg

DB swing 3x8 10 kg

CGBP 3x3 80 kg

DB curl 3x8 12,5 kg

Was a bit out of shape in the snatch but no knee pain!
Squats was easy! :)

Offline Steff

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Test and snatch day!
« Reply #31 on: November 22, 2014, 10:48:03 AM »
Snatch:
1x3 40 kg,
1x3 50 kg
1x3 55 kg

Klokov complex:
2x2 40 kg

Post activation test
Snatch pull + snatch
1x2 75 kg + 1x3 55 kg
1x1 80 kg + 1x3 60 kg
1x1 80 kg + 1x3 60 kg,
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg
1x1 90 kg + 1x3 65 kg

Snatch pulls:
1x1 100 kg
1x1 110 kg (too heavy today....)
1x1 100 kg
1x2 90 kg


My coach wasn't in the gym today due to a competition.
Tried an experiment with "post activation" and I think it was successful.   
Got under the bar really good and some of the fear went away. Had two fails on 65 kg due to being too nonchalant.

110 kg on snatch pulls proved to be too much today, was kinda burned out from the experiment. Pulled 90 kg to my lower pecline!

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #32 on: November 24, 2014, 01:46:02 PM »
Snatch
1x3 40 kg
2x3 50 kg
1x3 60 kg
1x4 60 kg

F-squat
3x3 97,5 kg

OHP
3x3 57,5 kg

Chins
1x3 30 kg
1x3 37,5 kg
1x3 32,5 kg
1x10 BW

BB Row
3x3 71 kg
1x8 55 kg

DB Speed bench
3x4 30 kg

HBC
1x8 12,5 kg
2x7 12,5 kg

DB french press
3x5 27,5 kg

70° DB laterals
3x8 10 kg

Had to stress the WO so I did very little snatching.
Felt strong today so it was a fun WO!

Had a meeting with the OL coach today so he will do some tests on me saturday and then write a program for me...
I feel like a child on christmas eve. ;D

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #33 on: November 26, 2014, 12:14:05 PM »
Snatch from blocks, bar @ hip: 5x3 30 kg
Snatch pulls 1x3 70 kg, 1x2 80 kg, 1x2 90 kg 3x1 95 kg

60 cm Box jumps with minimal knee bend
3x3 BW

Snatch 1x3 50 kg, 1x3 60 kg 1x2 (power snatch) 1x3 fail 65 kg 1x2 65 kg 1x1 65 kg, 2x3 57,5 kg

Had a bad day, poor timing when getting under the bar and no real speed over all.
The fails on 65 kg was when going under the bar. I power snatched it twice the set before so the height of the bar isn't the problem.

Bench press
3x3 97,5 kg +DBBP 1x10 30 kg DB:s

Pull ups to chest
3x3 BW+6 kg
1x10 BW

HBC
3x3 20 kg DB:s
1x10 15 kg DB:s

Leg ext exposive
3x8 50 kg

Leg curl
3x8 40 kg

DB swing
3x9 10 kg DB:s (the heavier pair)

Reversed hypers
3x6 BW +red rubber band

Was mentally not there today which affected the snatch the most. >:(

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #34 on: November 28, 2014, 02:03:32 PM »
Snatch from hip 3x3 40 kg
Klokov complex 1x2 40 kg 2x2 50 kg
Snatch 2x3 50 kg, 3x3 60 kg,

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 84 kg, 94 kg, 104 kg

Chins ramping up 1x3: BW+20 kg,1x2 BW+30 kg, 1x1 BW+35 kg, 1x1 BW +40 kg
Chins 3x3 BW +35,5 kg, 1x10 BW

BB row ramping up 1x3: 61 kg, 67,5 kg, 74 kg
Long pull 1x10 85 kg

OHP ramping up 1x3, 50 kg, 55 kg, 61 kg

70° cable laterals 3x10 10 kg

CGBP 3x3 84 kg

BB curl 3x3 44 kg

Offline Steff

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OL-lifting day!
« Reply #35 on: November 29, 2014, 11:42:05 AM »
Snatch:
1x3 40 kg
2x3 50 kg
2x3 55 kg
3x3 57,5 kg
3x3 60 kg

Cleans
8x3 60 kg
3x3 65 kg

Snatch pulls
1x2 80 kg
2x2 90

Snatch deads stop and pause at knee
1x2 120 kg
2x2 115 kg

Snatch pulls
1x2 100 kg (to lower part of solar plexus)
1x2 90 kg
1x2 80 kg

OHS index finger at the knurling/smooth.
3x2

Really good day for me! One of the older lifter came up to me and told me that the two last snatches was close to perfect.   ;D
Got complemented for my mobility as well and they suggest that I should go for some version of power jerk or squat jerk. :D

Offline Steff

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3x3 and OL test day!
« Reply #36 on: December 01, 2014, 01:09:03 PM »
Snatch
1x3 40 kg
2x3 50 kg
1x3 60 kg
1x3 60 kg

F-squat
3x3 100 kg

OHP
Ramping up 1x3: 50 kg, 56 kg, 62 kg

Chins
1x3 40 kg
1x3 35 kg
1x3 30 kg
1x10 BW

BB Row
3x3 76 kg
1x10 50 kg

DB Speed bench
3x5 30 kg

HBC
1x4 15 kg +1x4 12,5 kg
2x7 12,5 kg

DB french press
2x5 27,5 kg

70° DB laterals
3x8 10 kg

Went to the crossfit gym for the OL-test:

Ramping up: 1x2 40kg, 50 kg, 60 kg,
2x1 67,5 kg, 1x1 72,5 kg PR
3x1 fail 75 kg Soooo close all three times!

Power jerk
1x2 60 kg, 70 kg 75 kg 80 kg( at 80 I started to press abit)

Clean: 1x2 60 kg 70 kg 80 kg
1x1 90 kg 95 kg fail, 95 kg PR!
« Last Edit: December 01, 2014, 03:45:48 PM by Steff »

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #37 on: December 03, 2014, 11:12:41 AM »
Snatch from blocks, bar @ hip: 1x3: 30 kg, 40 kg, 45 kg, 50 kg PR.
Box jumps with as little knee bend as possible 3x3 BW
Reversed hypers explosive 3x3 BW
Snatch:1x3 40 kg, 50 kg, 60 kg,
4x3 65 kg +4 fails my technique was off today. I could power snatch it any time but getting under the bar was hard.
2x3 50 kg

Snatch pulls 6x2 85 kg felt heavy today

Leg ext 3x10 52,5 kg (explosive)
Leg curl 3x8 42,5 kg

Bench press 1x3 102,5 kg, 2x3 100 kg
DBBP 1x8 30 kg

Pull ups to chest 3x3 BW +7,5 kg, 1x10 BW

HBR 3x3 22,5 kg, 1x8 17,5 kg

Speed OHP 4x4 30 kg

DB swing 3x10 10 kg

Squat jerk (stretch) 5x2 index fingers an inch from the knurly/smooth the first 3 sets. last set index fingers at knurly/smooth border.

My head wasn't really with me today so my snatch technique was off. >:( It could be because of the PR:s on monday.
Next time I PR like that I'll take light weights the WO after.

Offline Sergio

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Re: Tweaked 5x5-ish routine!
« Reply #38 on: December 05, 2014, 02:52:18 PM »
95 kg in the Clean! Congrats!! Good work!!

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #39 on: December 05, 2014, 03:10:40 PM »
Klokov 1x3 30 kg, 40 kg, 50 kg
Snatch:1x3 40 kg, 1x3 50 kg, 2x3 60 kg 1x3 +1 65 kg Had three fails on 60 kg when going under. Some of the problem is being too sure of making it( I can power snatch 65 kg any time) so I loose tension.
Noticed that when that happens I get a slight bend in the elbow just for a split second.

Squat 1x3 60 kg, 1x2 90 kg, 1x2 100 kg, 1x1 120 kg

front squat ramping up 1x3: 85 kg, 95 kg, 1x2 106 kg (didn't even go for the third rep)

Chins ramping up 1x3: BW+25 kg,1x2 BW+37,5 kg, 1x1 BW +45 kg
Chins 3x3 BW +37,5 kg, 1x8 BW

BB row ramping up 1x3: 61 kg, 70 kg, 77 kg

OHP 3x3 61 kg

70° cable laterals 3x8 10 kg

CGBP 3x3 88 kg

BB curl 3x3 45 kg

Slightly burned out in my legs... I feel a bit sluggish and unstable over all. :(