Author Topic: Steff's Olympic lifting log!  (Read 27277 times)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #240 on: May 13, 2016, 01:38:04 PM »
Wednesday:

Occlusion training, compoundset:
Leg ext 1x10 30 kg, 2x10 20 kg
Hacklift 1x10 20 kg, 1x10 20 kg, 1x10 BW
F-squat 3x10 40 kg

Had to unwrap after the first set WAY too tight, could not get my legs in place in the leg ext machine for the next set.
Anyway to reverse the order of the exercises was a good move. Felt sick about 2 min after I had removed the knee wraps. My own guess is the amount of lactic acid being "set free" at once was messing with me.

One legged squat using cable cross
6x8 BW

OHP still dizzy here and almost got a blackout on 50kg (my whole upper body went num)
1x2 40,45,50 kg
1x1 55 kg
1x10 35 kg

Pull ups
3x3 10 kg (aiming for chest to bar managed 1/set)
3x3 5 kg all to chest

Superset:
Ass kickbacks 3x10 20 kg
Back ext 3x8 30 kg
Leg curl 3x8 45 kg


Friday:

Compound set one; 3x5 reversed order second set:
Long pull 80 kg
RDR 60 kg
HBR 30 kg DB:s
Chins BW

Compound set two:
Chins BW 1x10, 1x8 BW
HBR 1x10, 1x8 20 kg DB:s
Long pull 2x8 80 kg
RDR 2x8 45 kg

Compound set three 3x8:
DBBP 30 kg DB:s
Incline BP 15 kg DB:s
BTN Snatch grip 30, 25, 20 kg
OHP 30, 25, 20 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #241 on: May 14, 2016, 01:30:30 PM »
Snatch high pulls
1x3 40,50 kg
1x6 55 kg
1x3 60, 65, 70 kg

Front squat
3x5 75 kg

Superset:
Leg ext
2x8 50 kg, Drop set 1x8 50 kg +1x4 40 kg +1x4 30 kg +1x4 25 kg +1x4 20 kg
Sissy squats 3x8 BW

Superset:
GM 3x8 60 kg
Seated GM 3x8 60 kg

Leg curl
3x8 50 kg

Eccentric BB curl
3x3 50 kg

Compound set:
Tri ext 2x8 30 kg
Rope FP 2x8 35 kg
Push downs 2x8 40 kg
Kickbacks 2x8 6 kg DB:s

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #242 on: May 21, 2016, 09:12:13 PM »
Sinus infection but now I'm back... kinda anyway.

Friday:

Complex one 3 min RI:
OHP 4x4 50 kg
HBR 4x3 30 kg DB:s
DBBP 4x8 25 kg DB:s
Long pull 4x8 70 kg

Complex two 3 min RI:
Pull ups 3x3 10 kg (pulled as high as possible, some to chest)
70° laterals 3x8 8 kg DB:s (on bench)
RDR 3x8 60 kg
Bent over laterals 3x8 8 kg DB:s

Saturday, not much time to do the WO:

Leg ext Occlusion:
1x20 20 kg + 1x7 20 kg +1x10 10 kg +1x8 10 kg etc until i reached 80 reps

Leg ext
1x10 35 kg

Snatch high pull
2x3 40 kg
1x3 50 kg
1x3 60 kg

Front squat
3x3 50 kg

Leg curl
3x5 40 kg

Back ext
1x3 50 kg
1x4 50 kg
1x5 50 kg

Ass kickbacks
1x3 30 kg
1x5 25 kg
1x8 20 kg

Can't go full throttle yet. When I wake up I can sometimes smell my own pus.... fun stuff....
« Last Edit: May 21, 2016, 09:15:24 PM by Steff »

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #243 on: December 13, 2016, 07:14:19 PM »
Been training just forgot to keep the log here. :-[

Mondays WO:

Tall clean
1x3 40,50 kg
2x3 60 kg

1 power clean +3 front squats
3x1 80 kg

Clean high pull
1x3 100 kg
1x3 110 kg
1x3 100 kg
1x3 110 kg

Jerks
4x3 50 kg

Eccentric squat
3x3 130 kg

Box jumps
4x3

BB Jumps
4x3 40 kg

BB row
3x5 65 kg

OHP
3x3 40 kg

SG BTNP
1x3 40 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #244 on: December 15, 2016, 03:43:42 PM »
Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch:
1x3 50 kg,
2x2 60 kg
2x1 60 kg
5x1 65 kg

Snatch High Pull
2x3 80 kg
2x3 70 kg

Tall clean and jerk
1x3 40 kg,
3x3 50 kg

Front squat
1x3 40 kg, 60 kg, 80 kg

Front squat Dropset:
1x3 80 kg +1x6 60 kg
1x3 80 kg +1x8 60 kg

OHP
4x5 40 kg

BB row
3x5 70 kg +1x8 50 kg

Box jump
4x3

Back ext
3x8 30 kg

Offline Sergio

  • Administrator
  • Legend Member
  • *****
  • Posts: 1327
  • Karma: +1/-0
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #245 on: December 15, 2016, 11:20:17 PM »
Love to see you here!
I am recovering from a big cold yet. Later posting again.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #246 on: December 19, 2016, 06:25:26 PM »
Love to see you here!
I am recovering from a big cold yet. Later posting again.

Love to be here. Life kinda got in the way. ;)

Get better soon!

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #247 on: December 19, 2016, 06:26:03 PM »
1 power clean +3 front squats
1x1 40, 60, 70, 70, 80 kg

Clean high pull
3x3 80 kg

Jerks
4x3 40 kg

Squat ramp
1x3 40, 60, 80 kg
1x1 100, 112,5 kg

Box jumps
4x3

DB-HBR superset with BB row
1x3 30 kg DB:s +1x12 40 kg
1x3 30 kg DB:s +1x10 50 kg
1x3 30 kg DB:s +1x8 60 kg

OHP (3 different grips) +SG BTNP
1x3 42,5 kg + 1x3 42,5 kg

OHP (3 different grips) +SG BTNP Done like one set
1x3 on each grip 30 kg

DBBP
2x8 20 kg DB:s

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #248 on: December 22, 2016, 11:49:40 AM »
Wednesdays WO:

Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch:
1x3 50 kg,
2x2 60 kg one as power snatch
2x1 65 kg
6x1 70 kg (3 failed)

Snatch High Pull
1x2 80 kg, 85 kg
1x1 90 kg
1x2 80 kg

1 Tall clean and 3 jerks
1x1 40 kg, 
1x1 50 kg
2x1 60 kg

Front squat
1x3 60, 80 kg
1x1 90, 100 kg

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

BB row
3x3 75 kg

Box jump
4x3 4 cm higher than usual (about 1 meter)

Back ext
3x8 20 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 964
  • Karma: +4/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #249 on: January 11, 2017, 02:39:16 PM »
Had a sinus infection during christmas....
Started training a week ago. Here's this weeks training so far.
Mondays WO:

Tall clean
1x3 40,50 kg
1x3 60 kg
1x2 70 kg

Power clean
1x5 70 kg
1x1 80 kg, 90 kg PR

Clean
2x1 100 kg fail... mostly due to bad timing, too fast under the bar so it crashed on me

1 power clean +5 front squats
3x1 80 kg

Clean high pull
3x3 100 kg

Box jumps
4x3

BB row
5x5 60 kg

OHP
3x3 40 kg

SG BTNP
1x3 40 kg

DBBP
1x8 25 kg DB:s
2x8 30 kg DB:s


Today:

Tall Snatch:
1x3 20 kg, 30 kg
3x3 40 kg

Snatch OTM 15 min:
3@55 kg
12@60 kg

Snatch panda Pull to stick (old Tommy Kono "trick")
1x3 70 kg
1x1 80 kg, 90 kg
2x3 80 kg

Snatch high pull to stick
2x3 70 kg

Front squat 3 sec pause
3x3 60 kg


OHP
3x8 40 kg 90 sec rest, 3 different grips

BB row
3x8 55 kg 90 sec rest

Box jump
3x3
1x3 4 cm higher than usual (about 1 meter)

Back ext
3x8 20 kg