Author Topic: Steff's Olympic lifting log!  (Read 27367 times)

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #210 on: March 09, 2016, 11:12:20 AM »
OHP 90 se RI
5x8 40 kg

Push press + 25 sec hold
1x1 65 kg

HBR 90 se RI
5x8 20 kg DB:s

SLDL 90 se RI
5x8 70 kg

Push ups 90 se RI
5x8 BW

Shoulder Compound set:
1x5 20 kg  Seated: Muscle snatch, Snatch grip press, BTN press, OHP, Bradford press, Push Press and Muscle snatch again.

Upper back compound set:
1x10 55 kg Pulldown, 1x10 15 kg DB:s HBR
1x8 45 kg Race dive rows, 1x8 60 kg BB row

Back ext
3x8 25 kg

KB sit up
3x4/4 12 kg


Going to my naprapat to see what's going on with my knee... most likely I'll get Radial Shockwave Therapy (if it's nothing serious going on).

Offline Steff

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INJURY
« Reply #211 on: March 09, 2016, 02:56:43 PM »
I got Radial Shockwave Therapy and snatching and cleaning is a few weeks away. Boring but true. So I'll do a lot of Bodybuilding work (upper body), SLDL:s, back ext, some stationary bike work.

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #212 on: March 11, 2016, 12:02:51 PM »
Sternum chins
18x2 BW

HBR
3x3 30 kg DB:s
1x10 burns at top 30 sec rest then 10 regular reps

Snatch grip Shrugs 60 sec RI
8x8 60 kg

DB shrug
3x10 30 kg DB:s

Back ext
3x10 BW

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #213 on: March 12, 2016, 12:09:19 PM »
Rope French press
3x3 50 kg
6x8 30 kg 60 sec RI

Back ext
3x10 30 kg PR

Muscle snatch no leg drive
5x8 15 kg 60 sec RI

BB curl
3x8 30 kg

Leg ext
1x25 no weight
1x15 5 kg, 10 kg
1x4 20 kg slight pain, stopped at 4 reps
1x12 15 kg

Kick backs
3x10 6 kg DB:s

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #214 on: March 16, 2016, 04:01:38 PM »
Done almost like circuit training:
Squat 1x3 20 kg, 1x5 20 kg, 1x2 40 kg (felt a little pain here and stopped)
OHS 1x3 20 kg, 1x5 20 kg
FSQ 1x3 20 kg, 1x5 20 kg

Leg ext
3x15 15 kg (slow both eccentric and concentric)
1x25 5 kg

GM
3x8 70 kg

Snatch high pull from hang
3x3 40 kg
1x3 50 kg, 60 kg

HBR
3x3 40 kg DB:s PR
1x8 burns 30 sec rest then 1x8 regular reps

Compound set x2:
BB row 60 kg 1x8
Race dive rows 1x8 45 kg
V-bar pulldown 1x8 50 kg

Gompund set x2:
Clean grip arm pull 1x8 40 kg
Bent over laterals 1x8 10 kg DB:s
DB swing 1x8 6 kg DB:s

Kb sit ups
3x6/6 4 kg

Tricep pulldowns
3x8 60 kg

Sucks being injured but I'm so thankful I could do snatch high pulls without pain.

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #215 on: March 18, 2016, 01:25:42 PM »
F-squat 1x3 20 kg 1x5 20 kg
Squat 1x3 20 kg, 1x5 20 kg

Leg ext
2x8 20 kg

Leg press
2x8 No weight (but the sledge weighs at least 40 kg)

Power cleans
3x3 40 kg

SLDL
3x8 80 kg

Leg curl
3x8 25 kg

Seated GM
3x8 70 kg


I'm already  a lot better no pain what so ever.

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Re: Steff's Olympic lifting log!
« Reply #216 on: March 20, 2016, 10:00:55 AM »
Saturdays WO:

Done almost like circuit training:
Squat 1x3 20 kg, 1x5 40 kg, 1x5 50 kg, 1x5 60 kg
OHS 1x3 20 kg, 1x5 40 kg, 1x5 50 kg
FSQ 1x3 20 kg, 1x5 40 kg, 1x5 50 kg

Leg ext
3x15 25 kg (slow both eccentric and concentric)

Snatch high pull from hang
1x3 40 kg
1x3 60 kg
3x3 70 kg

Compound set:
Sternum chin BW 1x8, 1x4
BB row 60 kg 1x8, 1x4
Neutral grip pulldown 55 kg 1x8, 1x4
Race dive rows 50 kg 1x8, 1x4

Muscle snatch no leg drive
3x5 30 kg

BTNP Snatch grip
3x5 40 kg

Russian twist
3x20 20 kg

Rope french press
3x3 50 kg

No pain during WO. But clearly this was right on the edge of what my knee can take right now. So I feel a bit sore today.
Gonna do an easy bike ride and some light stretch today.

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Re: Steff's Olympic lifting log!
« Reply #217 on: March 21, 2016, 01:58:42 PM »
OHP
2x8, 1x6 45 kg 90 sec rest
1x8 50 kg

Pull ups ramp:
1x2 20 kg
1x1 30 kg
1x1 40 kg
1x1 45 kg fail
1x3 20 kg

HBR
3x3 30 kg
1x10 15 kg

Muscle snatch no leg drive
5x8 20 kg 90 sec rest
1x3 30 kg

Dips
3x8 BW RI=60 sec or less

Back ext
3x8 35 kg 60 sec rest

I might do arms tonight just for fun. :D

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #218 on: March 25, 2016, 06:07:45 PM »
Quad contractions
3x10 ten sec static tension at top of each rep

Chins
3x5 20 kg

HBR
3x6 10 kg DB:s 3 sec hold at top/rep

Compund set 1:
Long pull 1x10 70 kg
HBR 1x10 15 kg
V bar pull down 1x8 55 kg
Race dive rows 1x8 55 kg

Compund set 2:
V bar pull down 1x4 65 kg
HBR 1x3 32,5 kg DB:s
Long pull 1x8 80 kg
Race dive rows 1x6 65 kg

45° shrug
3x10 100 kg
3x8 130 kg

BB curl
3x3 40 kg
2x10 20 kg

Concentration curls
3x8/8 10 kg DB

Decline crunch
3x10 BW

Back ext
3x15 BW

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Re: Steff's Olympic lifting log!
« Reply #219 on: March 26, 2016, 01:27:43 PM »
Quad contractions
3x10 ten sec static tension at top of each rep

Leg ext (both legs concentric and right leg only on eccentric)
1x10 0 kg, 5 kg, 10 kg

Front squat
1x5 20 kg
3x5 30 kg (5-8 sec eccentric on each rep)

OHP
3x5 50 kg

Muscle snatch no leg drive
1x3 20 kg, 30 kg
2x5 30 kg
1x3 35 kg

Dips
3x6 20 kg

Compound set:
Dips 1x10 BW
Push ups 1x10 BW
Incline DB press 1x10 17,5 kg DB:s

Compound set x 2:
Rope French press 1x8 40 kg
Pushdowns 1x8 45 kg
Kickbacks 1x8 6 kg DB:s

Death marches
2x8/8 30 kg DB:s
1x10/10 30 kg DB:s

Windshield vipers
3x20 BW