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Training logs => Members logs => Topic started by: Steff on May 24, 2014, 12:14:50 PM

Title: Strongman, OL-lifting and gymnastics!
Post by: Steff 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!
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on May 26, 2014, 10:04:52 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW 1x5 BW + 4 kg, OHS 1x5 50 kg

Squats 5x5 90 kg

Frog press 1x10 40 kg
Leg ext 1x12 30 kg

Pull downs straight bar 1x12 55 kg
Pull downs supine grip 1x12 55 kg
Pull downs Neutral grip 1x12 55

DBBP 1x8 35 kg DB:s, Dips 1x19 BW +10 kg Push ups on blocks 3x8 BW +20 kg

DB curl 1x10 12,5 kg 2x10 10 kg DB:s

Leg curl 3x15 35 kg
SLDL 2x8 75 kg

Single leg Calf raise 4x10 BW +10 kg

Power cleans 1x2 for 20 minutes with 1-2 minute RI:s

OHP 1x8 40 kg 1x6 50 kg 1x2 60 kg 1x10 40 kg

1x5 hand stands against wall. Managed to get one without support. :D

Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on May 29, 2014, 08:52:48 AM
Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 5 kg 2x3 10 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW

Pull downs straight bar 1x10 70 kg to chest
Pull downs supine grip 1x10 70 kg 2 reps missed the chest
Pull downs Neutral grip 1x8 70 kg
BB row 1x10 60 kg

Supersetted with

DBBP 1x8 35 kg DB:s
Dips 1x12 BW +15 kg
Push ups on blocks 1x8 BW +25 kg

Sprints 20 meters 3x5

Deadlift 11 cm plateau 3x5 140 kg

Bent over laterals 1x10 2x10 10 kg DB:s
DB swing 2x10 10 kg DB:s

Leg curl 1x22 30 kg 1x13 37,5 kg 1x9 42,5 kg
Leg ext 1x12 35 kg

Ring dips 6x2 2x3 2x5 BW
Pull ups 6x2 2x3 2x5

L-sit 4x12 sec 1x16 sec

BB French press 3x10 25 kg 2x8 27,5 kg.

I'm going to do squats and knee rehab at my old gym and on days when I do front lever I won't do pull ups or chins!
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on May 30, 2014, 11:49:05 AM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW + 4 kg, OHS 1x5 50 kg .

1,5 squats 4x5 55 kg first set Front squat
Frog press 1x10 40 kg 1x10 45 kg
Leg ext 1x15 35 kg

Superset:
DBBP 1x8 35 kg DB:s, Dips 1x15 BW +15 kg Push ups on blocks 3x8 BW +30 kg
Pull downs 1x9 straight bar, 1x8 V-bar, 1x8 supine grip, 1x8 neutral grip 75 kg last two reps on neutral grip didn't hit the chest

DB curl 2x10 12,5 kg 1x12 10 kg DB:s

Leg curl 1x12 40 kg 1x16 35 kg 1x22 30 kg

At the crossfit gym:
OHP 1x5 42,5 kg 1x5 47,5 kg 1x6 50 kg

SLDL 2x8 80 kg

Circuit:
5x5 of Ring dips @BW, burpees @BW, BB row 60 kg 1,5 min RI between laps.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 02, 2014, 08:00:06 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 50 kg

Squats 5x5 90 kg

Frog press 1x10 30 kg first five reps 4 sec eccentric and 5 sec pause at bottom
Leg ext 1x12 25 kg first 8 reps 4 sec eccentric and 2 sec pause at top

BB row 1x5 40 kg 1x5 45 kg 1x5 47,5 kg 1x5 50 kg 1x5 53 kg

DBBP 5x5 30 kg DB:s

Leg curl 1x20 1x12 1x16 35 kg

Superset:
Pull up, ramping up: 1x5 8 kg, 8 kg, 9,5 kg, 10 kg, 12 kg ( just chin over bar)
BB french press 5x5 27,5 kg

Circuit: Power clean 45 kg , OHP 45 kg , Row 45 kg, Burpee BW, Pull up BW 3x6 1 min RI (Exercises done one rep each in a row= one total rep)
The five first rep on pull ups in each set was bar to chest.

SLDL 2x8 75 kg

BB curl 3x10 25 kg
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 04, 2014, 08:51:33 PM
Morning WO:

Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 5 kg 1x3 10 kg 1x3 15 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW

BB row thick bar 5x5 51 kg

OHP Thick bar 5x5 45 kg

Sprints 20 meters 3x5

Deadlift 11 cm plateau 3x5 145 kg

Bent over laterals 1x7 1x6 12,5 kg DB:s 1x6 10 kg DB:s
DB swing 2x9 1x10 10 kg DB:s

Leg curl 1x10 40 kg 1x8 45 kg 1x6 50 kg
Leg ext 1x20 30 kg

DB curl 3x5 15 kg DB:s
DB French press 3x10 22,5

After lunch WO:

Ring Muscle ups 3x5 feet on floor 1x5 feet on box

Cindy: as many rounds as possible in 20 min of:
5 pull ups
10 push ups
15 squats
Did my own twist on this one: added 4 kg weight vest, strict pull ups, push ups on plateau and 30 sec RI between rounds. Got 11 rounds. It'll be 2 weeks until next time and then I'll cut the RI with 5 sec.

BB rows 3x10 40 kg

Went home and ate. Now I'll walk the dog and then I'll eat some more.
Gonna back off the volume of work a bit next week aiming for the OL-lifts. ;)
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 06, 2014, 12:31:54 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 50 kg .

1,5 squats 4x5 55 kg first set Front squat
Frog press 1x10 30 kg 1x10 30 kg first four reps in each set 5 sec eccentric and 5 sec pause at bottom.

Superset:
DBBP 1x5 25 kg 1x5 27,5 kg 1x5 30 kg 2x5 32,5 kg
Pull ups 5x5 BW +10 kg straight bar, chin over bar

Leg curl 1x7 50 kg 1x8 45 kg 1x10 40 kg

Compound set:
DB bent over laterals and laterals 3x8 9 kg DB:s

At the crossfit gym:
BNP snatch grip 5x5 32,5 kg

Circuit:
5x5 of Ring dips @BW, burpees @BW, BB row 60 kg 80 sec RI between laps.

BB curl 3x10 30 kg

BB french press 5x5 30 kg

SLDL 2x6 90 kg
Title: Snatch!
Post by: Steff on June 07, 2014, 11:12:02 AM
Snatch for about 1,5 hours with the weightlifters.
The number of sets is estimated and I probably exceeded them.
Instructional bar 10 kg 5x3
OL bar 3x3
30 kg 4x3
40 kg 6x3

Got really tired in my head but it was fun!
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 09, 2014, 07:00:57 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW +8 kg, OHS 1x5 50 kg

Squats 5x5 95 kg

Frog press 1x8 50kg
Leg ext 1x110 45 kg

BB row 1x5 47,5 kg 1x5 51 kg 1x5 55 kg 1x5 57,5 kg 1x5 67,5 kg

DBBP 5x5 32,5 kg DB:s

Leg curl 1x24 30 kg 1x15 35 kg 1x12 37,5 kg

Pull up, ramping up: 1x5 9 kg, 10 kg, 11 kg, 12 kg, 13 kg ( just chin over bar)

Rope french press 5x5 47,5 kg

BB curl 3x6 35 kg

Later:
Hand stands and hand walking 30 min
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 11, 2014, 06:01:00 PM
Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 BW 1x3 5 kg 1x3 10 kg 1x3 16 kg higher box than usual, about 4-5 cm higher

Chins 1x5 BW +16 kg 1x5 BW +18,5 kg 1x5 BW +20 kg 1x5 BW +22,5 kg 1x5 BW +24 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW +8 kg

BB row 5x5 57,5 kg

OHP 5x5 50 kg

Muscle up technique 7x5

Deadlift 11 cm plateau 3x5 145 kg

10 min Hand stand and walking better than last time.

Knee is acting up a little bit but nothing serious.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 15, 2014, 05:00:59 PM
Fridays WO:

No squats. Knee was acting up...

DBBP 1x5 with 27,5 kg, 30 kg, 32,5 kg, 35 kg, 35 kg
Pull ups 5x5 BW +11 kg chin over bar, straight bar

BNP snatch grip 1x2 37,5 kg 1x5 20 kg 2x5 25 kg 1x5 10 kg
BB row 5x5 63 kg

Laterals 3x10 10 kg DB:s

DB curl 1x5 17,5 kg 1x10 12,5 kg 1x7 15 kg

Tri ext 3x8 37,5 kg

Iced the knee and was worried that I would not be able to train with the weight lifters the next day.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 15, 2014, 05:01:43 PM
Saturdays WO:

With the weight lifters:
Cleans 2x5 20 kg 2x5 25 kg 6x4 35 kg 3x4 45 kg

Leg ext 1x27 20 kg 1x14 40 kg
Leg curl 1x31 20 kg 1x12 40 kg

At the crossfit gym:

Handstands 30 min
Muscle ups technique 5x5
Muscle ups static holds 3x15 sec 1x27 sec (right before the "turnover" with the false grip)

No knee probs but still icing the knee. I was surprised to hear that they thought I had the style down so quickly, just minor adjustment now. But I also know that I still have a loooong way go.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 16, 2014, 07:00:00 PM
Pull up, ramping up: 1x5 10 kg, 11 kg, 12 kg, 13 kg, 15 kg ( just chin over bar)

BB row 1x5 47,5 kg 1x5 51 kg 1x5 55 kg 1x5 57,5 kg 1x5 67,5 kg

DBBP 4x5 37,5 kg DB:s 1x5 35 kg DB:s

Leg curl 1x24 30 kg 1x15 35 kg 1x12 37,5 kg

SLDL 2x8 60 kg

DB french press 3x5 30 kg 1x12 20 kg

DB curl 3x6 15 kg DB:s 1x12 10 kg DB:s

Single leg calf raise 3x10 BW +12,5 kg

Hollow rock 2x30 sec

Decided to not squat today even though I was painless when testing BW squats. Gotta sort this out.... feels like my shin is out of track or something when I do leg curls. On the positive side this time it got better after each set.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 19, 2014, 08:22:33 AM
I got Radial shock wave therapy tuesday so no squats this WO.
Had access fluid in my knee so it might take until monday before I get to work legs again. I'm thinking of sending Sean at the Hard Gainer RT a pm asking for help since
I've run out of ideas how to fix this.

Wednesdays WO:
Chins ramping up 1x5: 20 kg, 22,5 kg, 25 kg, 27,5 kg, 30 kg
OHP 4x5 1x4 55 kg

Gironda chins 1x7
Pull downs 1x8 1x10 60 kg

Laterals 3x10 10 kg

DB curl 3x10 12,5 kg DB:s
DB french press 1x6 1x8 1x6 30 kg

Hollow rocks 3x30 sec

Decent WO. My strength in chins is back and that feels GOOD!
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 20, 2014, 02:48:05 PM
DBBP 1x5 with 30 kg, 32,5 kg, 35 kg, 37,5 kg, 40 kg DB:s
Pull ups 5x5 BW +12,5 kg chin over bar, straight bar

BNP snatch grip 3x5 30 kg
BNP regular grip 1x5 37,5

BB row 5x5 67 kg

Laterals 3x10 10 kg DB:s

Rings false grip static holds: 1x20 sec 1x23 sec 1x30 sec PR

BB curl 2x5 37,5 kg 1x6 35 kg 1x8 30 kg

BB French Press 5x6 37,5 kg

Decent WO... pull ups felt heavy while DBBP felt easy.
Title: Small update!
Post by: Steff on June 22, 2014, 06:17:04 PM
No pain today!
Tomorrow it's time for glute bridges, leg lifts for gluteus medius and light leg ext top part.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 23, 2014, 04:20:30 PM
Glute bridge single leg: 3x8 20 kg
Glute bridge: 2x10 50 kg 1x10 60 kg

Pull up, ramping up: 1x5 11 kg, 12,5 kg, 13 kg, 15 kg, 17,5 ( just chin over bar)

BB row ramping up 1x5 55 kg, 60 kg, 62,5 kg, 67,5 kg, 72,5 kg

DBBP 3x5 40 kg DB:s 2x5 37,5 kg DB:s

DB french press 1x7 2x6 30 kg 1x10 25 kg

DB curl 1x6 17,5 kg, 1x7 1x6 15 kg DB:s, 1x10 12,5 kg DB:s

Single leg calf raise 3x11 BW +12,5 kg

Leg ext top part 2x20 20 kg static holds at lockout
Gluteus medius leglift 2x10 my training partner pushing on leg during the eccentric part.

I miss squatting but I'll get there.... ;)
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 25, 2014, 02:10:10 PM
Gluteus medius leg lift: 2x16 no resistance
Glute bridge single leg: 3x8 30 kg
Glute bridge: 4x8 kg 70 kg
KB swing: 1x10 1x20 20 kg

OHP: 5x5 57,5 kg
Chins: 1x5 BW +25 kg, 1x5 BW +27,5 kg, 1x5 BW +30 kg, 1x4 BW +32,5 kg, 1x3 BW +35 kg
Gironda chins 1x7 1x4 BW

Leg ext top part: 2x22 25 kg with static holds on at least half of the reps
Leg curl 2x15 27,5 kg

Laterals: 1x10 10 kg
Bent over laterals 1x10 10 kg
DB swing: 1x10 10 kg

BB curl: 3x4 40 kg
DB curl: 1x10 12,5 kg DB:s

DB french press: 3x5 32,5 kg 1x10 25 kg

Single leg calf raise: 3x10 15 kg

Gluteus medius leg lift: 2x10 training partner pushing on leg on both the eccentric and koncentric.

Not much of strongman and gymnastics right now. Concentrating on rehabbing the knee!
Title: Pull up PR.
Post by: Steff on June 27, 2014, 10:22:28 AM
Glute bridge single leg: 1x12 BW
Glute bridge: 2x6 kg 80 kg

Pull ups chin over bar: 5x5 BW +17,5 kg volume PR 1x7 BW (6 of them to chest)
BG pulldowns cambered bar: 1x7 60 kg (5 of them to chest)

DBBP ramping up 1x5: 32,5 kg, 35 kg, 37,5 kg, 40 kg, 45 kg fail, 40 kg. There were no 42,5 DB:s so I went for 45:s but messed it up during the set up. I should have been able to do at least one rep. Got it half the way.

Leg ext top part: 2x20 25 kg

Laterals 4x10 10 kg DB:s

DB curl 1x6 1x5 17,5 kg DB:s, 1x8 15 kg DB:s, 1x10 12,5 DB:s
Lying tri ext 3x8 40 kg
Rope french press 1x10 40 kg

Gluteus Medius leg lift 1x10 training partner pushing on leg on both the eccentric and koncentric.

Good workout! The deload week is coming just in time. I've just started to feel the elbows getting tender in the same way that they did when I hurt my shoulder the last time. But then I ignored it...
I got a workout to do after lunch to, but it'll be a bit easier.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 29, 2014, 10:22:35 AM
Yesterdays WO:
Snatch practice:
5x4 25 kg
4x3 45 kg too heavy... not to get over head but my technique suffers
8x3 40 kg

Gotta get better at using my legs and back. But I'm getting there... it got better during this WO!
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on June 30, 2014, 03:46:17 PM
Glute bridge single leg: 3x5 40 kg

Snatch "jumps" 4x3 BW + broomstick
Snatch 3x5 20 kg, 8x3 40 kg
OHS 1x1 1x1 1x1 1x1 1x1 40 kg

Pull up, ramping up: 1x3 14 kg, 16 kg 18 kg ( just chin over bar)

BB row ramping up 1x3 58 kg, 65 kg, 72,5 kg

DBBP 3x3 40 kg DB:s

Laterals: 3x10 8 kg DB:s

DB french press 3x3 32,5 kg

DB curl 3x3 17,5 kg DB:s

Leg ext top part 1x20 1x15 30 kg

Single leg calf raise 3x10 15 kg

Gluteus medius leg lift 2x20 no resistance, 2x10 training partner pushing on leg on both the eccentric and koncentric.

I getting closer on how to explode on the snatch
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 02, 2014, 07:50:40 PM
Glute bridges: 2x6 60 kg, 1x6 80 kg, 1x16 60 kg

Chins ramping up 1x3: 25 kg, 30 kg, 36 kg

OHP 3x3 58 kg

Bent over laterals 2x10 10 kg DB:s
DB swing: 2x10 10 kg DB:s

BB curl 2x3 40 kg
DB french press 2x3 32,5 kg

At the Crossfit gym:

Snatch jumps 2x3 BW + broomstick
Snatch:1x3 30 kg 1x3 35 kg, 5x3 42,5 kg (three of these was with squat, no pain)
Front squat: 2x10 40 kg (painless)
sissy squat 2x10 BW (felt a little bit in my knee)


Getting better at snatch 42,5 kg felt easier than 40 kg did.
No squats next WO just leg ext!

Later during the day:
Hand walks: 20-25 minutes
Did a lot of 4 and 6 steps
PR:s 12 steps, 16 steps
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 03, 2014, 01:09:04 PM
Glute bridge: 1x8 100 kg 1x10 90 kg 1x12 80 kg

Pull up 3x3 17,5 kg ( just chin over bar)

DBBP ramping up 1x3 37,5 kg, 40 kg, 42,5 kg DB:s

BB row 3x3 67,5 kg

Snatch grip press: 3x3 30 kg

Laterals: 3x8 10 kg DB:s one sec hold at top

Lying tri ext 3x3 42,5 kg + Rope French press 1x11 37,5 kg

DB curl 3x3 17,5 kg DB:s +1x12 12,5 kg DB:s

Leg ext top part 1x17 rest pause 1x7 1x5 30 kg
Leg ext 1x12 30 kg +rest pause top part 1x6 1x5

Single leg calf raise 3x8 17,5 kg
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 13, 2014, 07:17:00 PM
Wednesdays WO! New gym.

Chins 1x3 30 kg, 1x2 40 kg 1x3 35 kg 1x3 37,5 kg
Chins to lower chest 1x10 BW

DBBP ramping up 1x3: 37,5 kg, 40 kg, 1x4 42,5 kg 1x8 37,5 kg 1x10 30 kg

BB row 3x3 70 kg 1x8 60 kg
Cable row drop set 1x7 50 kg 1x7 40 kg

Snatch 1x3 30 kg 4x3 40 kg
OHS 3x1 40 kg

Cable laterals 1x8 30 , 1x10 20, 1x9 20 (weird markings on this machine.. can't be kg:s anyway)
DB laterals 2x8 10 kg

Squat 2x5 80 kg (pain, got p***ed off and put myself in the leg extension )
Leg ext 1x12 35 kg, 1x12 +7 40 kg, Dropset: 1x10 50 kg 1x5 45 kg 1x5 32 kg

DB curl 1x3 20 kg 1x3 22,5 kg 1x3 20 kg 1x10 15 kg
DB french press: 1x3 35 kg 2x3 32,5 kg 1x10 25 kg

Weird stuff going on... no pain in my knee monday to dinner time tuesday, then all H*** broke loose! I couldn't even move my hip without pain in my knee.
In the middle of tuesday night I took both hands and twisted my shin outwards and all of a sudden the pain subsided. It did not totally disappear but most of it did.
Title: Revenge of the squat! :P
Post by: Steff on July 13, 2014, 07:17:55 PM
Fridays WO:

Pull up 3x3 20 kg 1x1 35 kg 1x10 BW( just chin over bar)
DB row with twist 1x9 27,5 kg

OHP push press 1x3 60 kg 1x3 55 kg 1x4 50 kg ( I have a hunch that the bar I used was heavier than a OL bar)

DB bent over laterals 1x10 12,5 kg DB:s 1x10 10 kg
Laterals 1x8 12,5 kg DB:s 1x10 10 kg

Snatch grip press: 3x3 37,5 kg

BB curl 1x3 45 kg 2x3 42,5 kg

Back squat 1x5 40 kg, 1x5 60 kg, (1x2 80 kgthis was a front squat) 2x5 80 kg 2x5 90 kg (last set some pain)

Front squat 2x10 40 kg 1x10 60 kg superset with
Leg ext rest pause: 1x9 +6 60 kg, 1x9 +5 +3 52 kg, Rest pause and drop: 1x9 +5+4+3 45 kg 1x5 32 kg 1x5 25 kg

Single leg calf raise 3x14 BW

Gluteus medius leg lift 3x16 superset with
Single leg glut bridge 3x7

Front squats was painless and my knee is as good as it was monday again!  I've done some mobility exercises for my sacrum and pelvic girdle and it seems to help. :D
A bit disappointed though... no DOMS in my quads....
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 14, 2014, 01:21:52 PM
Back Squat 4x5 70 kg

Pull up, ramping up: 1x3 17,5 kg, 22,5 kg 27,5 kg, 1x1 37,5 kg PR 1x10 bw ( just chin over bar)

BB row 1x3 62,5 kg, 70 kg, 77,5 kg, 85 kg (a bit of cheating on 85 kg ) 1x10 55 kg

DBBP 1x1 45 kg DB:s PR 1x3 2x4 40 kg DB:s

Laterals: 1x5 15 kg 1x8 12,5 kg 1x12 10 kg DB:s 1 sec hold at top

Snatch 1x3 30 kg, 4x3 40 kg 2x three singles. 2 good with squat 50 kg
Snatch with squat 4x3 40 kg

Compound set:
Front squat 2x10 60 kg
Sissy squat 2x10 BW
Leg ext rest pause second set added dropsets to. 1x8 +5 +5 40 kg/ 1x6 +3 +3 40 kg - 1x3 +3 35 kg - 1x4 +3 +3 30 kg - top part burns 1x8 25 kg

Ring dips 1x4 BW +16 kg 1x2 BW +24 kg 1x6 BW +12 kg
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 17, 2014, 09:57:35 AM
Yesterdays WO:

Chins 1x3 35 kg, 1x3 37,5 kg 1x3 40 kg PR
Gironda Chins 1x8 1x6 BW

OHP 1x1 60 kg 2x3 57,5 kg 1x2 57,5 kg 1x12 40 kg

Bent over laterals 2x12 10 kg
Bent over Cable laterals 1x6 12,5 kg 1x8 10 kg

Leg ext rest pause 1x12 +6 +4 45 kg, 1x8 +4 +3 45 kg
Leg ext drop set 1x8 50 kg, 1x6 40 kg 1x5 45 kg
Leg ext top part burns: 1x10 25 kg

DB curl 1x2 +1 eccentric 45 kg 1x3 42,5 kg 1x3 +1 eccentric 42,5 kg 1x3 +2 eccentric
DB french press: 1x1 35 kg 1x2 35 kg 1x3 eccentric 35 1x5 30 kg

Hand walks 10, 12, 8, 15, 10, 22 PR, 10, 14 steps

Single leg calf raise 3x8 20 kg

Gluteus medius leg lift 3x15
Gluteus medius leg lift partner pushing on leg 1x10

Will only do snatches once a week since I suspect they have impacted my OHP.
Title: Re: Strongman, OL-lifting and gymnastics!
Post by: Steff on July 23, 2014, 01:43:31 PM
Fridays WO:

Pull up 3x3 22,5 kg 1x3 30 kg 1x10 BW( just chin over bar)

DBBP 1x3 35 kg 1x3 40 kg 2x2 43,75 kg 1x10 30 kg

BB row 3x3 72,5 kg 1x8 60 kg

Laterals 2x12 10 kg DB:s
Cable laterals 1x110 10 kg 1x12 7,5 kg

Snatch 1x3: 30 kg, 40 kg, 45 kg, 50 kg, 55 kg PR, 40 kg every set with at least one oh squat

BB curl 1x3 25 kg eccentric 1x3 22,5 kg eccentric 1x3 17,5 kg 1x10 12,5 kg
BB french press 1x3 40 eccentric 1x3 35 kg 1x4 32,5 1x5 30 kg

Back squat 1x5 60 kg, 1x5 85 kg, (1x2 85 kg this was a front squat) 1x5 95 kg, 1x5 100 kg No pain!

Front squat 3x10 55 kg kg superset with
Leg ext rest pause: 1x10 +5 +4 45 kg, 1x8 +5 +3 45 kg kg, Rest pause and drop: 1x9 +5+4+3 45 kg 1x5 30 kg 1x5 25 kg


Mondays WO:

Back Squat 3x5 80 kg

Leg ext 3x12 60 kg
Pull up, ramping up: 1x3 20 kg, 27,5 kg, 32,5 kg 1x10 bw ( just chin over bar)

BB row 1x3 70 kg, 75 kg, 80 kg 1x10 60 kg

DBBP 3x3 42,5 kg 1x6 37,5 kg DB:s

Laterals up n down the rack: 1x4 5 kg to 10 kg and back + 1x10 10 kg DB:s

DB curl 1x8 17,5 kg
BB french press 1x8 27,5 kg

Calf raise single leg 3x15 BW

Felt weird before the WO got sick during the night, but got better today. So I'll wait and make my decision tomorrow.
Title: Chins PR!
Post by: Steff on July 23, 2014, 01:44:26 PM
Chins 1x2 30 kg 1x1 40 kg 1x1 47,5 kg PR!
Chins 1x2 40 kg 1x2 37,5 kg 1x2 30 kg
Gironda Chins 1x8 1x6 BW

OHP 3x3 50 kg

DB Bent over laterals Down the rack 12,5 kg - 5 kg
Laterals up the rack 5 kg - 10 kg
DB Bent over laterals down the rack 10 kg - 5 kg

Leg ext 1x10 50 kg 1x10 45 kg 1x15 30 kg

DB curl 1x2 +1 eccentric 45 kg closer to 3 reps this time, 2x3 40 kg 1x8 30 kg
DB french press: 1x3 35 kg 2x3 32,5 kg
90° tri push 1x10 45 kg

Single leg calf raise 3x7 25 kg

Didn't feel 100% today but I still got a PR! Didn't make it to 50 kg (damn you Joonas ).
Cut the WO a bit short no hand walks and so forth.