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Messages - Steff

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71
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 20, 2019, 08:37:26 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
1x3 55 kg, 60 kg, 62,5 kg

Muscle snatch
1x3 30 kg, 35 kg, 40 kg 45 kg, 50 kg, 35 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 50 kg
1x3 60 kg
2x3 70 kg
1x3 75 kg

Squat to slightly lower box
3x8 70 kg

Full squat
3x8 50 kg OHSQ,FSQ;BSQ

OHP
3x3 50 kg

Compoundset for speed
Push up to box BW 3x3
OHP 20 kg 3x3
SG OHP 10 kg 3x3
Tri ext 3x3 50 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max + walks 3x30/30

Laterals
3x8 8 kg DB:s

DBC
3x10 8 kg DB:s

Post OP PR in clean!
Drop squat jerks getting more consistent... almost where I can increase the weight.

72
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 18, 2019, 10:21:10 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
2x3 55 kg

Muscle snatch (for speed)
5x3 30 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
3x3 50 kg
2x3 60 kg

Squat to slightly lower box
3x6 70 kg

Full squat (some "pain" in the bottom position)
3x6 50 kg

Compoundset for speed
Push up to box BW 3x3
OHP 25 kg 3x6
SG OHP 15 kg 3x6

Second compoundset for speed
Tri ext 3x3 25 kg
Kickbacks  3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Gluteus Medius work
Clam with a twist 3x max

Laterals
3x8 8 kg DB:s

Russian Twist
3x20 15 kg

DB curl
3x10 8 kg DB:s

73
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 16, 2019, 01:27:12 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull(to chin)
1x3 30 kg
1x3 40 kg
1x3 50 kg,
2x3 55 kg
2x3 60 kg

Muscle snatch
5x3 40 kg

1 Clean and 3 drop squat jerks
2x1 30 kg
5x1 40 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
2x3 60 kg
1x3 65 kg
2x3 70 kg

Squat to slightly lower box
3x5 70 kg

Full squat
3x5 40 kg

Compoundset for speed 3x3
Tri ext 50 kg
Push up to box BW
OHP 20 kg
SG OHP 10 kg
Kickbacks 4 kg DB:s
Pushdowns 30 kg

Gluteus Medius work
Clam with a twist 3x max

Laterals
3x8 10 kg DB:s

Had 3 incidents where I felt my knee no pain directly after or later, just in the bottom of one drop squat jerk and two cleans at 70 kg.

74
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 15, 2019, 02:28:29 PM »
Bike 10 min

Compound speed set:
Feet elevated Push up to higher boxes(40-50 cm) 3x3BW
OHP 3x3 30 kg
SG OHP 3x3 15 kg

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

Superset
HBR 4x5 30 kg DB:s
BB row 4x8 40 kg

Compound speed set:
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

DB Curls 3x10 10 kg DB:s

Laterals 3x8 10 kg DB:s

Russian twist 3x20 15 kg

75
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 14, 2019, 03:55:05 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
1x3 50 kg, 55 kg
3x3 60 kg

Muscle snatch
5x3 40 kg

1 Clean and 3 squat jerks
1x3 30 kg
5x3 40 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
2x3 60 kg
3x3 65 kg

Squat to slightly lower box
3x3 70 kg

Full squat
3x3 45 kg

Gluteus Medius work
Clam with a twist 3x max
walks 3x30/30
Hip bridge with band 3x8 60 kg

76
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 12, 2019, 01:09:30 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
4x3 50 kg

Muscle snatch
5x3 35 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg
2x1 50 kg

Clean
1x3 30 kg
1x3 45 kg, 50 kg
3x3 60 kg

Squat to normal box
3x3 70 kg

Full squat
3x3 45 kg

CGPD
3x8 50 kg

Gluteus Medius work
Clam with a twist 3x max

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 10 KG

Tri ext 3x3 25 kg

Laterals
3x8 8 kg DB:s

DB Curls
2x10 8 kg DB:s

russian twist 3x20 15 kg

77
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 09, 2019, 03:48:19 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
1x3 30 kg
1x3 40 kg
4x3 45 kg

Muscle snatch
5x3 30 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg
2x1 45 kg

Clean
1x3 30 kg
2x3 45 kg
3x3 50 kg

Squat to normal box
3x3 65 kg

Full squat
3x3 40 kg 1 OHSQ, 2 FSQ

Long Pull
3x8 95 kg

CGPD
3x8 50 kg

Superset
OHP 3x3 50 kg
SG OHP 3x3 35 kg

Gluteus Medius work
Clam with a twist 3x max
Hip bridge with band around the knees 3x8 50 kg

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 15 KG

Compoundset
Tri ext 3x3 25 kg
KB 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Laterals
3x8 8 kg DB:s

DB Curls
3x10 8 kg DB:s

I suspect I got the beginning of jumpers knee in my right knee... typical... not the knee I've had surgery in.

78
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 08, 2019, 03:46:45 PM »
Bike 10 min

Bent cable laterals 2x10 10 kg

Compoundset
HBR 3x8 20 kg DB:s, 1x12 20 kg DB:s
HBR wide 3x8 10 kg DB:s, 1x12 10 kg DB:s
LP 3x8 95 kg, 1x12 95 kg
NGPD/45°row 3x4/4 40 kg ,1x12 30 kg

Compoundset for speed
OHP 3x5 20 kg
SG OHP 3x5 15 kg
Push ups to boxes feet elevated 3x3 BW

Bent cable laterals 3x10 10 kg
Laterals 3x8 7 kg DB:s

DB curl 3x10 8 kg

Compoundset for speed
Tri ext 3x3 25 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Shoulder stretch 2x2 min
Split stretch 1x10 min
Squat stretch against wall 2x min

79
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 07, 2019, 10:28:44 AM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
2x3 30 kg
3x3 40 kg

1 Clean and 3 squat jerks
1x1 30 kg
5x1 40 kg

Clean
1x3 30 kg
5x3 40 kg

Squat to normal box
3x10 62,5 kg Two sets Fsq

Full squat
3x5 37,5 kg 1 OHSQ, 2 FSQ

Long Pull
3x8 95 kg

Compoundset
SG OHP 3x3 40 kg
Jerk Grip OHP  3x3 40 kg
CG OHP 3x3 40 kg

Gluteus Medius work + walks
Clam with a twist 3x max
Walk 3x30 steps/side

Rev Hyper ext
3x8 BW

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 20 KG
SG OHP 3X3 10 KG

Superset
Tri ext 3x8 40 kg
KB 3x8 10 kg DB:s

Laterals
3x8 10 kg DB:s

DB Curls
3x10 10 kg DB:s

80
Members logs / Re: 12 weeks of a workout with a fancy name!
« on: March 04, 2019, 08:32:16 PM »
Bike 10 min

Warm up squats(OH,FS,BSQ)
6x5 10-30 kg(ramping weights)
3x5 30-50 kg (ramping weights)

Snatch high pull
2x3 30 kg
3x3 40 kg

Clean
2x3 30 kg
3x3 40 kg

1 Clean and 3 squat jerks
1x1 30 kg
3x1 40 kg

Squat to normal box
3x5 62,5 kg First set Fsq

Full squat
3x5 37,5 kg 1 OHSQ, 2 FSQ

Pulldowns
3x8 50 kg

Gluteus Medius work
Clam with a twist 3x max

Hyper ext
3x8 BW

Compoundset
Push up to boxes 3x3 BW
OHP 3X3 37,5 KG
SG OHP 3X3 10 KG

Russian twist
3x20 15 kg

Tri ext
3x6 35 kg

KB
3x6 4 kg DB:s

Laterals
3x8 8 kg DB:s

DB Curls
3x10 8 kg DB:s

Ok... fingers crossed! My PT said it should hold for 80% of the same forces of a healthy meniscus now. I really tried not to over do this.... In four months I'm supposed to be back at the same weights I was training on before my injury. So the increase in squats is about 2 - 2,5 kg/workout(3 squat WO/week)

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