Author Topic: Steff's Olympic lifting log!  (Read 27362 times)

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #220 on: March 28, 2016, 01:17:55 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 5 kg, 5 kg 20 sec eccentric/rep
1x10 10 kg 10-15 sec eccentric/rep

Front squat
3x7 30 kg (6 sec eccentric on each rep)

HBR
3x5 25 kg DB:s

OHP CG
1x5 30 kg
OHP
1x5 30 kg
OHP SG
1x5 30 kg

Leg curl
3x8 45 kg

Back ext
3x10 BW

Oblique crunch
2x10/10 BW+2,5 kg

Russian twist
1x20 15 kg

Did a deload sort of... upper body really worn right now.

Offline Steff

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Knee rehab....
« Reply #221 on: March 30, 2016, 02:03:05 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 5 kg, 5 kg 20 sec eccentric/rep
1x10 10 kg 20 sec eccentric/rep
1x10 7,5 kg 17 sec eccentric/rep

Front squat
3x5 30 kg (10 sec eccentric on each rep)

Hacklift
1x5 15 sec eccentric/rep (took a risk here... if it works GREAT, if not... well crap!

OHP
3x3 50 kg

Superset:
Pull ups  3x3 20 kg
SLDL 3x8 60 kg on plateau

BB row
3x3 60 kg

Pushdowns
1x5 40 kg, 50 kg, 60 kg

Oblique crunch
2x20 2,5 kg

Russian twist
2x20 20 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #222 on: April 01, 2016, 01:21:51 PM »
HBR
3x1 45 kg DB:s
2x3 40 kg

Chins
3x3 30 kg

SG row C-bar
3x3 30 kg

Compoundset 1x6/exercise:
Chins BW
SG row 30 kg
HBR 20 kg DB:s
RDR 40 kg

Back ext
3x10 BW

BB curl
3x10 20 kg

Bent over laterals
3x8 8 kg DB:s

KB sit up
3x4/4 8 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #223 on: April 02, 2016, 02:32:10 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 7,5 kg, 10 kg. 7,5 kg 10 sec eccentric

Front squat
1x5 20 kg
1x2 30 kg
3x5 40 kg (10 sec eccentric on each rep)

OHP
3x8 50 kg volume PR

Superset:
SLDL 2x8 100 kg
Death marches 2x10 20 kg DB:s

Superset
Back ext 2x8 20 kg
Seated GM 2x8 60 kg

BB curl
3x8 30 kg

Compound set 6 kg DB:s
Bent over laterals 3x10
Side laterals 3x10
DB swing 3x5

Dips
3x8 10 kg

FP 2x5 50 kg
DB FP 1x6 30 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #224 on: April 04, 2016, 12:47:17 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 10 kg 20 sec eccentric
1x10 10 kg 15 sec eccentric
1x10 7,5 kg 15 sec eccentric

Front squat 10 sec eccentric on each rep that included a static hold of 3 sec just below parallel
1x5 40 kg
1x8 40 kg
1x7 40 kg

SG press BTN
3x5 35 kg

Leg curl
3x8 40 kg

BB row
3x5 45 kg 3 sec hold at top

RDR
5x8 45 kg 90 sec RI

Back ext
3x8 10 kg

Offline Steff

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Sort of body building style
« Reply #225 on: April 09, 2016, 01:50:34 PM »
Fridays WO:

Compound set 1:
Sternum chins 3x3 BW
BB row 3x3 75 kg
Chins 3x3 20 kg
HBR 3x3 30 kg DB:s
RDR 3x3 60 kg

Compound set 2:
Sternum chins 2x8 BW
Long pull 2x8 80 kg
Rev row 2x8 40 kg
HBR 2x8 15 kg DB:s

GM
3x8 40 kg

BB curl
3x3 40 kg

Superset:
Spider curl 2x8 6 kg DB:s
HBC 2x8 6 kg DB:s

Saturdays WO:

Quad contractions
3x10 ten sec static tension at top of each rep

Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 8 sec eccentric

Cable sled pull
1x3 40 kg

TKE
2x5 green rubber band  and 10 cm plateau

Front squat
1x5 20 kg
1x2 30 kg
1x2 40 kg
3x5 50 kg (10 sec eccentric on each rep)

OHP
3x8 52,5 kg volume PR

Muscle snatch no leg drive
1x5 20 kg , 25 kg , 30 kg

GM
1x8 40 kg, 50 kg, 60 kg

FP 3x5 50 kg

Compound set 8 kg DB:s
DB swing 3x8
Bent over Laterals 3x8
70° laterals 3x8

Compound set:
Dips 1x8, 1x10 BW
Push ups 1x8, 1x10 BW
Incline DB press 1x8, 1x10 10 kg DB:s

KB sit up
3x4/4 4 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #226 on: April 16, 2016, 01:26:40 PM »
Mondays: WO

Quad contractions
3x10 ten sec static tension at top of each rep

Box jumps
5x2 (box somewhere around hip height)

Front squat 3 sec eccentric on each rep that included a static hold of 3 sec just below parallel
3x8 50 kg

Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 8 sec eccentric

GM
1x8 50, 60 ,70 kg

Leg curl
3x5 50 kg

Snatch grip BTN press
3x8 35 kg

Pushdowns
3x5 65, 75 , 85 kg

Pull ups
3x3 20 kg
1x10 BW

HBR
3x3 35 kg
1x10 22,5 kg DB:s

Wednesdays WO:

Quad contractions
3x10 ten sec static tension at top of each rep

Front squat 3 sec eccentric on each rep
3x5 50 kg

One legged squat using cable cross
4x4 BW

Cable cross sled drags
3x5/5 80 kg

Leg ext (both legs concentric and right leg only on eccentric)
3x10 12,5 kg 4 sec eccentric

GM
3x5 80 kg

Leg curl
3x8 40 kg

OHP
3x3 57,5 kg

Long pull
3x8 80 kg

Russian twist
3x20 kg


Fridays WO:

Superset (or circuit if you like) 5 min RI:
Stenum chins 4x5 BW
OHP 4x5 50 kg
BB row 4x5 60 kg
HBR 4x5 30 kg DB:s
Incline DB press 4x5 22,5 kg DB:s

Compoundset:
OHP 1x8 40 kg
Bent over Laterals 1x8 8 kg DB:s
DB swing 1x8 8 kg DB:s
Muscle snatch 1x8 25 kg (no leg drive)

Compoundset:
Pull ups 2x8 BW
Rev row 2x8 45 kg
RDR 2x8 55 kg
HBR 2x8 20 kg DB:s

Compoundset:
HBC 2x8 10 kg DB:s
BB curl 2x8 20 kg
Spider curl 2x8 6 kg DB:s
Hammer curl 2x8 8 kg DB:s

Compoundset:
Rope FP 2x8 40 kg
Tri ext 2x8 30 kg
Pushdowns 2x8 55 kg
Kickbacks 2x8 5 kg DB:s

Saturdays WO:

Quad contractions
3x10 ten sec static tension at top of each rep

Front squat  2 sec pause at bottom
3x5 60 kg

Box jumps
3x2 (box somewhere around hip height)

Leg ext
1x14 20 kg
1x10 25 kg, 30 kg

SLDL on 10 cm plateau
1x8 100 kg
2x10 100 kg

Death marches
3x5/5 35 kg DB:s

20 min stretching

Short and minimalistic today.

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #227 on: April 19, 2016, 09:44:17 AM »
Quad contractions
3x10 ten sec static tension at top of each rep

Box jumps
5x2 (box somewhere around hip height)

Front squat 2 sec pause at bottom
3x8 60 kg

Leg ext
1x10 30 kg, 25 kg
1x10 17,5 kg (one leg eccentric)

GM
3x8 40 kg

Snatch grip BTN press
3x8 40 kg

Pull ups
3x3 30 kg

HBR
3x3 40 kg DB:s

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #228 on: April 22, 2016, 05:44:05 PM »
Wednesdays WO:

Quad contractions
3x10 ten sec static tension at top of each rep

Front squat 3 sec eccentric on each rep
3x5 40 kg

One legged squat using cable cross
4x6 BW

Superset
Hacklift 2x10 BW
Leg ext 3x8 30 kg

GM
1x8 40kg; 60 kg, 80 kg

Leg curl
3x8 40 kg

OHP
1x3 40 kg, 50 kg, 55 kg
1x1 60 kg

Superset:
Chins 3x3 30 kg
BB row 3x3 60 kg

Rope FP
3x3 55 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #229 on: April 22, 2016, 05:44:29 PM »
Compoundset 2 sec hold at top of each rep:
Rev BB row 4x3 40 kg
HBR 4x3 17,5 kg
T-Bar row 4x3 30 kg

Pull ups to chest
3x3 BW

BB curl
3x3 40 kg

HBR
3x8 10 kg DB:s

Spider curls
3x10 6 kg DB:s

Superset:
Russian twist 3x20 20 kg
Windshield vipers 3x20 BW