Author Topic: Tweaked 5x5-ish routine!  (Read 9603 times)

Offline Steff

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« Reply #50 on: December 20, 2014, 01:27:09 PM »
Snatch
2x3 50 kg
1x3 55 kg
2x3 60 kg
4x3 65 kg
2x2 1x2 60 kg

First part of Klokov C: 1x1 50 kg 1x1 55 kg 1x2 60 kg (done each time before increasing load on snatch except for 65 kg)

Power clean
1x3 60 kg
1x3 65 kg
2x3 70 kg
6x3 75 kg

Snatch pulls
4x2 90 kg
1x3 80 kg

Squat Jerk
1x5 20 kg
1x5 30 kg
1x3 40 kg
4x3 50 kg

OHS clean grip
1x1 40 kg
3x1 50 kg

OHS hands on smooth part of the bar
1x2 20 kg

Had a couple of fails on 65 kg snatch but all and all better than before. I'll just go for singles next time to keep them sharp.
My cleans are coming along just fine but I have to watch out for my posture in the catch. I have a slight lean back. Jerks are also getting better, no fear despite my close encounter bar to chin yesterday. ;)

Ps: I'm a lot faster under the bar now.... but still not fast enough.

Offline Steff

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Ol- focus!
« Reply #51 on: December 22, 2014, 11:28:22 AM »
Super set, catch as power snatch
Scarecrow snatch 5x3 10 kg
High hang snatch 5x3 30 kg

Power clean
1x3 70 kg
1x3 75 kg
4x3 80 kg

Front squat ramping up:
1x2 50 kg
1x2 70 kg
1x2 80 kg
1x1 90 kg
2x1 100 kg super set with- Box jump 2x3 box at hip height

Squat jerk
1x3 40 kg
1x3 50 kg
3x3 60 kg

OHP
4x3 55 kg
1x10 40 kg

BB row drop set:
1x3 80 kg, 70 kg, 60 kg + 1x6 55 kg

Pull ups to chin drop set
1x3 BW +20 kg BW +15 kg, BW +10 kg 1x6 BW

Superset
70┬░ laterals 1x10 8 kg
Bent o lat 1x6 10 kg drop to 8 kg 1x4

Superset
Laterals 1x10 8 kg
Bent o lat 1x5 10 kg drop to 8 kg 1x5

Dips
3x5 BW +20 kg

I didn't have anything to measure the box height with other than my body.
There's actually some debate wether the Scarecrow snatch is a real exercise or a fake one done by the Bulgarians to trick the western nations. :)

Offline Steff

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OL- focus!
« Reply #52 on: December 23, 2014, 01:33:01 PM »
Tall snatch of blocks +drop snatch: 1x1 40 kg x1 45 kg 1x1 50 kg 1x1 55 kg PR 1x3 45 kg
Snatch pull + Snatch 5x1 52,5 kg

Superset:
Scarecrow snatch 5x3 10 kg
High hang snatch 5x2 40 kg (or tall snatch)
Snatch 5x1 52,5 kg

OHS Snatch grip:
1x2 55 kg
1x2 60 kg
2x1 70 kg
1x1 80 kg PR
1x3 60 kg

Chest compound 1x10, 1 min ri between exercises:
DBBP 30 kg DB:s
Dips BW +10 kg
Incline press 20 kg DB:s
Cable cross 25 kg

Revered hypers explosive
3x5 BW+red rubberband

Leg ext 3x10 55 kg

Deadlift 1x2 140 kg 1x1 150 kg 1x1 160 kg

Superset 2x10:
HBR 15 kg DB:s
BB row 50 kg

DB french press 3x5 30 kg
DB curl 3x5 15 kg DB:s

A little bit sluggish from yesterdays power cleans but over all I'm getting faster under the bar.

Now I'll just pig out for two days!
« Last Edit: December 23, 2014, 01:34:43 PM by Steff »

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #53 on: December 26, 2014, 02:03:38 PM »
Snatch + drop snatch 2x2 50 kg 1x2 55 kg 1x2 60 kg

Power clean and jerk 1x3 50 kg 1x3 60 kg 1x3 70 kg

Squats 1x3 60 kg 1x3 80 kg 1x1 100 kg 1x1 122,5 kg

Box jump 2x1 BW 4 plates on the box today. (used 7 plates monday)

Compound set 1x3 +one set dips 1x10:
Dips BW+ 35 kg
Bench press 97,5 kg
DBBP 37,5 kg DB:s
Dips BW

Compound set 1x3 +one set Pull ups 1x10:
BB row 80 kg
T-bar row 45 kg
Pull ups BW + 25 kg
Pull ups BW

My warm up took forever... well about an hour anyway. Everything was stiff, slow and hurt but once I loosened up it felt ok.
122,5 kg squat was really easy even though I missed the groove and lost tension in the hole.

Since I developed a strong love for the fast lifts I think I'll start a new log 2015.

Offline Steff

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« Reply #54 on: December 27, 2014, 10:44:29 AM »
Super set:
Snatch pull 1x1 70 kg, 4x1 80 kg,
Snatch 1x3 50 kg 4x3 55 kg

Power clean
2x3 70 kg
1x3 80 kg
1x1 80 kg 2 fails
1x3 70 kg

Snatch pull
1x1 105 kg
1x3 75 kg
1x1 105 kg
4x3 75 kg

Jerk:
6x3 50 kg

Got some help with my snatch pulls from an old OL-lifter so I got more legs into it. I also got some help with my jerks.
Over all it felt better than yesterday.

Offline Steff

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« Reply #55 on: December 29, 2014, 01:20:17 PM »
High hang snatch 5x3 40 kg
Snatch +hang snatch 6x1

Power clean 5x3 60 kg

Front squat ramping up:
1x5 60 kg 1x2 80 kg 1x1 90 kg 2x1 100 kg

Squat jerk 3x3 60 kg 2x3 40 kg

Cable row 4x10 80 kg

OHP 3x10 40 kg

Bent over laterals 3x10 8 kg DB:s

T-bar row 3x5 45 kg

Superset no rest
DB curl 3x10 12,5 kg DB:s
Snatch 4x2 40 kg

Today I had problems with placing the bar in the catch of the snatch. I have to catch it further back. No knee pain to day even though they were sore as f***
friday and not so fun saturday. :D

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #56 on: January 01, 2015, 09:01:41 AM »
Snatch 5x3 50 kg, 2x2 55 kg 3x2 60 kg

Superset 1:
Snatch pull 3x1+2 85 kg
Snatch from blocks at knees 3x1 50 kg

Superset 2:
Snatch pull 1x1 90kg, 2x1 100 kg
Snatch from blocks at knees 3x2 50 kg

Compound set:
Chins 1x10 BW
BB row 1x10 50 kg
HBR 1x10 17,5 kg DB:s
Pull ups 1x10 BW

Snatch grip OHS: 3x3 60 kg

Compound set:
Dips 1x10 BW
DBBP 2x10 30 kg DB:s
Dips 1x5 BW +30 kg

superset:
Snatch grip OHP 3x8 30 kg
70┬░ laterals 1x10 8 kg DB:s
Bent over Laterals 1x10 8 kg DB:s
Laterals 1x10 8 kg DB:s

DB curls 3x8 15 kg DB:s
DB FP 3x8 25 kg

Leg ext 3x8 60 kg

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #57 on: January 02, 2015, 01:15:27 PM »
Snatch:
1x3 50 kg
1x3 55 kg
4x2 60 kg

Power clean and jerk
1x3 60 kg
1x3 65 kg
1x3 70 kg

Squats ramping up:
1x5 60 kg
1x3 80 kg
1x1 100 kg
1x1 125 kg (easy)

BB row OTM 15 min 3 reps @60 kg

Superset:
Scarecrow snatch 10 kg 5x3
Snatch balance 20 kg 5x3

Superset:
DBBP 3x8 30 kg
70┬░laterals 3x8 9 kg DB:s

Filmed one set of power snatches @ 60 kg.... I can pull the bar a bit closer, the second pull was really good and the weight will be too light when I get better at going under the bar. I realized that I can power snatch 60 kg any day it looked that easy. 60 kg has been a psych weight for me.
I also need to do a lot of OHS my ratios there is way off.


The next routine starts monday. It's a conjugate system and a bit untraditional(crossfit stuff) and I'll do five WO/week. My new goals are set pretty high and are focused on the OL-lifts!

Offline Steff

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Re: Tweaked 5x5-ish routine!
« Reply #58 on: January 03, 2015, 03:48:08 PM »
Scarecrow snatch:
3x4 25 kg
3x4 30 kg

Snatch pull:
2x3 70 kg
1x3 80 kg
1x2 90 kg
1x2 95 kg
3x3 70 kg

Power clean:
2x3 60 kg
3x3 70 kg
1x2 80 kg
2x3 70 kg

Squat jerk:
4x5 40 kg
2x3 60 kg

Ok last WO of this routine which derailed towards the end.
One thing I've learned is that I can do 4 week of pretty high volume then I have to back of a bit(at least as I'm conditioned right now) and my back can take a bit more than the rest of my body.
Chin ups seem to mess a bit with my elbows but that could be because I have to grip the bar with a narrow grip(inside shoulder width).