Author Topic: Steff's Olympic lifting log!  (Read 27373 times)

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #230 on: April 23, 2016, 12:44:46 PM »
Quad contractions
3x10 ten sec static tension at top of each rep

Front squat 2 sec pause at bottom
3x5 60 kg

Box jumps
4x2 (box at the height I used when not injured)

Superset:
Sissy squat 3x3 BW
Leg ext 1x10 40 kg, 1x8 40 kg
1x10 20 kg (right leg eccentric)

OHP
2x7 55 kg PR
1x6 55 kg

Hip bridge
3x8 80 kg

Back ext
3x10 20 kg

Compoundset 1x10 8 kg DB:s:
Bent over Laterals
DB swing
Front raise

Leg curl
1x3 60 kg
1x5 50 kg
1x8 40 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #231 on: April 25, 2016, 03:33:33 PM »
Box jumps
5x3 (box somewhere around hip height)

Front squat
2x8 65 kg
1x8 65 kg +Leg ext 1x8 40 kg

Leg ext
2x8 35 kg

Hip bridge
3x8 90 kg

Dragon
3x20 20 kg KB

Snatch grip BTN press
3x3 45 kg

Pull ups
3x3 20 kg

HBR
3x3 30 kg DB:s

Decline crunches
3x10

Rope FP
3x3 55 kg

BB curl
3x3 40 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #232 on: April 27, 2016, 11:37:52 AM »
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
4x8 BW

Superset
Hacklift 2x10 20 kg
Leg ext 2x8 20 kg

Superset 4x3:
OHP 50 kg
Sternum  pull ups BW
DBBP 30 kg DB:s
BB row 60 kg

Leg curl
3x8 40 kg

Back ext
3x8 30 kg

Ass kickbacks
2x11/11 12,5 kg

My knee is a lot better now. 70 kg Front squat on Saturday! :)

Offline Steff

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Upper body
« Reply #233 on: April 30, 2016, 03:33:04 PM »
Friday:

Pull ups:
1x1 25,20,30,40,35,30 kg
1x2 25,20 kg

Circuit 3x6:
Pull ups BW
OHP 40 kg
BB row 55 kg
Bent o laterals 10 kg DB:s
Laterals 10 kg DB:s

Circuit 3x8:
DBBP 30 kg DB:s
HBR 25 kg DB:s
Front raise 10 kg DB:s
RDR 55 kg

Offline Steff

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On my way back! ;)
« Reply #234 on: April 30, 2016, 03:41:43 PM »
Front squat 1 sec pause at bottom
4x5 70 kg

Snatch pulls
2x3  40 kg from hang
1x3 40 kg, 50 kg from floor

Box jumps
3x3 (box at the height I used when not injured)

Superset:
Sissy squat 2x5 BW
Leg ext 1x8 40 kg, 1x10 40 kg
1x10 25 kg (half of them right leg eccentric)

Superset:
Hip bridge 3x8 100 kg
Ass kickbacks 1x12/12 15 kg, 2x5+5+5 20,15,10 kg (did these 2 as dropsets)

Leg curl
3x8 40 kg

BB curl
1x5 30 kg
2x5 35 kg

Rope FP
1x6 40 kg
2x6 45 kg

Finally some OL-lifting! :D
Weird stuff: knees get better with sissy squats.... go figure...

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #235 on: May 02, 2016, 12:37:53 PM »
Front squat
2x8 70 kg
1x8 70 kg +hacklift 1x10 20 kg +Leg ext 1x6 40 kg

Snatch high pulls
1x3 40,40,50,60,60 kg

Leg ext
1x8 45 kg
1x8 42,5 kg

Back ext
3x8 40 kg

Hip bridge 1x8 110 kg
Dragon 1x14 20 kg KB
Ass Kickbacks 1x10 10 kg

Snatch grip BTN press
2x5 45 kg
1x5 42,5 kg

Hip bridge
1x8 110 kg

HBR
5x3 35 kg DB:s

Superset:
Rope FP 3x5 50 kg
BB curl 3x4 40 kg

Offline Steff

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Re: Steff's Olympic lifting log!
« Reply #236 on: May 04, 2016, 03:42:42 PM »
Occlusion training, compoundset:
F-squat 1x10 40 kg, 30 kg, 30 kg
Hacklift 1x7, 1x6 20 kg, 1x6 BW Went to failure here so no third set leg ext.
Leg ext 1x5 20 kg +dropset 15 kg 1x4/ 1x3 15 kg +dropset 10 kg 1x3

The pump was REALLY intense! :D

One legged squat using cable cross
4x8 BW

Pull ups
5x3 20 kg (aiming for chest to bar)

OHP
1x3 40,45,50,55 kg
1x2 60 kg

Superset:
Ass kickbacks 3x10 15 kg
SLDL on plateau 3x8 100 kg

Leg curl
3x8 45 kg

Offline Steff

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Upper back focused
« Reply #237 on: May 06, 2016, 12:52:53 PM »
Chins ramp up and down:
1x2 10 kg, 15 kg, 20 kg,
1x1 30 kg, 40 kg, 40 kg
1x2 35 kg, 30 kg, 25 kg, 20 kg

HBR ramp up and down:
1x2 20, 25, 30, 32,5 kg DB:s
1x1 35, 40, 40 kg DB:s
1x2 37,5 kg, 35 kg, 30 kg, 25 kg DB:s

Circuit 1:
OHP 3x6 45 kg
BB row 3x6 60 kg
DBBP 1x4 35 kg DB:s 2x6 30 kg DB:s
Chins 3x6 10 kg

Circuit 2:
HBR 2x10 20 kg DB:s
Snatch grip BNP 2x10 35 kg
RDR 2x10 50 kg

Offline Steff

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Snatch high pulls... :)
« Reply #238 on: May 07, 2016, 07:48:39 PM »
Front squat
1x3 60, 70 kg
3x3 75 kg

Snatch high pulls
1x3 40 kg, 40 kg, 50 kg, 60 kg, 70 kg , 70 kg (not using my back enough, probably not leaning over enough)

Box jumps
6x3 (box at the height I used when not injured)

Superset:
Leg ext 1x10, 2x8 45 kg
Sissy squats 3x6 BW

Hip bridge
3x4 120 kg

Ass kickbacks
2x8 20 kg
1x10 15 kg

BB curl
3x3 42,5 kg

Rope FP
1x2 60 kg +1x1 55 kg
2x3 55 kg

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Re: Steff's Olympic lifting log!
« Reply #239 on: May 09, 2016, 02:34:34 PM »
F-squat
3x3 70 kg

"Compoundset" 3x5:
Snatch high pull 70 kg
HBR 30 kg DB:s
Long pull 80 kg

"Compoundset"
Snatch high pull 3x3 70 kg
Back ext 3x8 20 kg
Ass Kickbacks 3x8 20 kg
GM 3x8 40 kg

2 way laterals:
Bent over 3x8 8 kg DB:s
70° 3x8 8 kg DB:s

Superset:
Leg ext 3x5 50 kg
Leg curl 3x5 40 kg

BTN snatch grip
3x5 30 kg