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Topics - Steff

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Members logs / !2 weeks Basic Olympic weightlifting.
« on: April 18, 2019, 03:49:53 PM »
Warm up
10 min bike, Tall snatch 3x3 15 kg, snatch pulls, 3 pull from blocks 3x3 15 kg

1 power snatch 2 snatches
4x1 45 kg

Snatch high pulls
3x3 70 kg

2x3 45 kg, 50 kg

Clean high pulls
5x4 80 kg

Snatch grip push press
2x5 52 kg, 58 kg

1x8 60 kg
1x6 65 kg, 70 kg, 70 kg

Back ext
3x8 15 kg

Russian twist
3x20 10 kg

Members logs / 12 weeks of a workout with a fancy name!
« on: August 11, 2017, 04:51:55 PM »
Wednesdays WO:

Superset 1 rest 75 sec between supersets:
Snatch grip deads 8x3 90 kg, 4 sec ecc
Medium grip Bench press 8x3 70 kg, 4 sec ecc

Superset 2 rest 75 sec between supersets::
Chin up 5x5 BW, 4 sec ecc
Split squat elevated front leg BW, 3 sec ecc

One legged Calf raise
3x10 BW 4 sec ecc

Russian twist
3x20 10 kg

Members logs / Torokhity 12 Week +ecc squats.
« on: April 04, 2017, 02:30:47 PM »
Back ext
3x10 20 kg

Muscle snatch into full squat, no second pull
2x6 15 kg
2x5 20 kg
3x4 30 kg

2x3 55 kg
3x3 66 kg
4x3 77 kg

Clean pull
2x3 66 kg
2x3 77 kg
3x3 88 kg
3x3 94 kg

Front squat ramp to 2 RM
1x2 105 kg

Squat ramp
1x2 80 kg 100 kg
1x1 110
1x1 120 kg pause squat easy!

Russian twist
3x20 10 kg

Members logs / Steff's Olympic lifting log!
« on: January 05, 2015, 01:19:29 PM »
I will use a conjugate method for a year, five days a week using some traditional and some untraditional exercises.

WO 1:
Warm up: Scarecrow snatch

Squat ramping up to 1RM
60 kg, 80 kg, 100 kg, 115 kg, 125 kg 132,5 kg fail but sooo close.

Deads 3x3 160 kg

Band pull through 3x30 green rubber band

Power clean + squat clean 5x1 71 kg

Band pull through 100 reps

OL-technique tomorrow!  :smile:  :)

Exercises and workouts / I need cues for better catch in the snatch?
« on: December 29, 2014, 01:26:45 PM »
I have a tendency to catch the bar a little bit forward, like in the middle of my head instead of at the back of my head.
I do think it's bad habit from my power snatches but I have to get rid of it. 

Ps:I know that a video of my snatches would have made it easier to answer this.  :-[

Members logs / Tweaked 5x5-ish routine!
« on: October 19, 2014, 07:25:25 PM »
*Main press movement is OHP
*I doubled the volume on back as I usually do using chins and BB row (pull ups and HBR on light day).
*No BLDL this time but next time I use this routine.
*I added split squats on the light day and I do not elevate both my feet this time around.
*Front squat for the 5x5
*Back squat ramping up from my last routine will be continued.

First WO tomorrow.  ;D

Exercises and workouts / Pump set after heavy sets.
« on: September 06, 2014, 11:02:41 AM »
I've used one or two pump sets after a heavy exercise. Do any of you found it useful/effective?

Members logs / Modified 3-phase training
« on: August 20, 2014, 11:46:48 AM »
First phase is volume.

The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week, you should always strive to lift a greater load each workout.

Week 1 = 3 sets per exercise. Week 2 = 4 sets per exercise. Week 3 = 5 sets per exercise.
Rest time = 90 seconds between sets.

Workout 1
(Light chest, moderate legs, light triceps and laterals)

Workout 2
(light legs, light back, light biceps,)

Workout 3
(Moderate chest, back and laterals, light triceps,)

The original has 4 workouts with a separate day for arms and calfs and I've added some lighter work in parenthesis.


Back, traps and biceps:
BB row
Pull ups
Long pull 30-40°
Snatch pulls
BB curl

Chest, shoulders and triceps
Incline Neck press
DB Laterals
Lying tri ext
Rope French press

Legs and calfs
Front squat
Leg ext/sissy squats
Leg curl
SL toe raise
Seated toe raise

I deviate a lot when it comes to the leg WO and the original back and traps had 2 traps exercises which I felt was unnecessary. It's enough with one.

Members logs / Strongman, OL-lifting and gymnastics!
« on: May 24, 2014, 12:14:50 PM »
I have a bit of rehab left but I decided to start this log anyway!

Tire flips:
4x30 sec 200 kg tire 1 min RI

14min (AMRAP)

4/4 KB Cleans & Jerk 12 kg KB

Sprints with tire

8 tire jumps over (just a car tire)
8 burpees

8/8 Lunges tire over head

I'll have a lot of technique work to do now in the beginning of this routine and the final layout is not really finished yet but I'll come back to that soon!  + The fact that I have at least one week left of rehab. I could take a chance and go full bore now because the shoulder feels really good but I guess that would be stupid!

In the booklet "Why Do Champion’s Muscles Look Different" Vince lists his pick of exercises to bring up a lagging body part listed by body part.
Does anyone here got that list and be willing to post it?

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