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Training logs => Members logs => Topic started by: Steff on August 20, 2014, 11:46:48 AM

Title: Modified 3-phase training
Post by: Steff 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
Back+Traps+biceps
(Light chest, moderate legs, light triceps and laterals)

Workout 2
Chest+Shoulders+triceps
(light legs, light back, light biceps,)

Workout 3
Legs+calfs
(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.

Exercises

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

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

Legs and calfs
Squat
Front squat
Leg ext/sissy squats
SLDL
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.
Title: Re: Modified 3-phase training
Post by: Steff on August 20, 2014, 11:47:52 AM
BB row 2x10 1x8 55 kg

Pull ups 1x10 1x8 1x6 BW

Long pull 30-40° 1x10 75 kg 1x10 80 kg 1x10 85 kg

HBR 3x9 12,5 kg DB:s

Snatch pulls 3x6 65 kg

Squats 3x5 85 kg

Deadlift 3x8 120 kg (took it easy on this one)

Neck press 1x10 46 kg sloow eccentrics
DBBP 2x8 25 kg (explosive)

BB curl 1x10 1x8 1x7 30 kg

HBC 3x8 8 kg


70° laterals 3x8 8 kg

DB FP 2x8 25 kg 1x8 20 kg

Fat text=main exercises

Easy WO but it'll get harder!  ;)
Title: Re: Modified 3-phase training
Post by: Steff on August 20, 2014, 11:49:08 AM
DBBP 1x8 2x6 35 kg DB:s

20° incline Neckpress 1x10 48,5 kg 1x10 1x9 51 kg

Dips 3x10 BW +10 kg

Laterals 1x7 12,5 kg 2x10 10 kg

DB OHP 3x8 15 kg DB:s

Lying tri ext 2x8 1x9 30 kg

Rope FP 2x8 35 kg 1x8 30 kg


Cable row 1x8 75 kg 1x8 65 kg 1x8 60 kg

Concentration curls 3x9 10 kg

Leg ext 3x10 40 kg

Snatch 2x3 30 kg 2x3 40 kg 1x3 45 kg 1x3 50 kg 1x4 40 kg
Title: Re: Modified 3-phase training
Post by: Sergio on August 20, 2014, 12:42:29 PM
good wellcome!! and strong!! 8)
Title: Re: Modified 3-phase training
Post by: Steff on August 22, 2014, 10:57:55 AM
Thanks!  :)

And here is todays WO:

BB row cambered bar 1x3 70 kg 1x3 60 kg 1x4 50 kg
DBBP 1x3 30 kg 1x3 35 kg 1x3 40 kg

Squats 1x4 80 kg 1x3 100 kg 1x1 107,5 kg 1x3 112,5 kg

Front squats 3x8 70 kg

Leg ext 3x10 40 kg

SLDL 3x8 60 kg (focused on pulling fast from mid thigh)

Leg curl 3x8 35 kg

Calf raise 3x8 110 kg 1x20 BW 1x7 110 kg 1x20 BW

Bent over Laterals 3x10 8 kg
DB curl 3x8 12,5 kg
Rope FP 3x8 27,5 kg

90 sec rest on main exercises.
112,5 kg squat felt relatively easy. The front squats was more purgatorian and I managed to hit the vastus medials in the leg extension in a way I never managed before! Good WO but I feel like I could do more which I will have to next week.
Title: Re: Modified 3-phase training
Post by: Steff on August 23, 2014, 10:14:02 AM
Snatch 2x3 30 kg, 2x3 35 kg, 3x3 40 kg, 7x3 45 kg

Snatch pulls 1x3 60 kg 7x3 70 kg

I need to work on getting the legs to work more in the pull and to get a better lockout at the top.
Next time I'll just do a ramping up with snatches and then do snatch pulls and snatch balance the rest of the time.
Title: Re: Modified 3-phase training
Post by: Sergio on August 23, 2014, 05:23:44 PM
Steff, What is the top height reached by the BB in the snach pull? your eyes or mouth?  I suppouse that a snach pull is like the exercise named high pulls. An Snach withouth the final pressing movement. That is true?
Title: Re: Modified 3-phase training
Post by: Steff on August 23, 2014, 07:57:43 PM
Well the thing I have to practice is the pull before that.... I'm not using my legs and back enough and have a tendency to initiate the arm action too early.
So right now it's to chest height.
Title: Re: Modified 3-phase training
Post by: Sergio on August 24, 2014, 07:21:48 AM
Thanks!!
Title: Re: Modified 3-phase training
Post by: Steff on August 25, 2014, 10:58:01 AM
BB row 1x10 1x9 1x8 1x8 57,5 kg

Pull ups 1x8 1x7 BW +2,5 kg 2x7 BW (half of the reps to chest)

Long pull 30-40° 1x10 75 kg 2x9 2x8 90 kg

HBR 1x10 2x8 15 kg DB:s 1x10 12,5 kg DB:s

Snatch pulls 4x6 65 kg

Squats 3x5 70 kg

Deadlift 4x8 125 kg

Neck press 1x10 51 kg sloow eccentrics
DBBP 2x8 30 kg

BB curl 1x10 1x9 1x7 1x6 30 kg

HBC 2x7 9 kg 2x8 8 kg

70° laterals 3x8 8 kg

DB FP 3x8 22,5 kg

Fun even though snatch pulls and deads was exhausting. Maybe because I manage to use more legs in those exercises now.
Title: Re: Modified 3-phase training
Post by: Sergio on August 26, 2014, 12:05:34 AM
Stron on the snach pull! You look really like th glow Grimek training!  :D
Title: Re: Modified 3-phase training
Post by: Steff on August 26, 2014, 12:43:08 PM
Thanks!  :D

Todays WO:

DBBP 1x9 1x7 1x6 1x5 35 kg DB:s

20° incline Neckpress 1x8 1x8 1x10 53 kg

Dips 1x10 1x7 BW +12,5 kg 1x10 BW +10 kg

Laterals 2x8 12,5 kg 2x9 10 kg

DB OHP 1x7 1x8 2x7 17,5 kg DB:s

Lying tri ext 2x8 32,5 kg 2x9 30 kg

Rope FP 2x8 35 kg 2x8 30 kg

Cable row 1x8 65 kg 1x8 65 kg 1x8 65 kg

Concentration curls 3x9 10 kg

Leg ext 3x10 40 kg

Snatch 1x3 30 kg 2x3 40 kg 2x3 45 kg 2x3 50 kg 1x3 55 kg 1x1 60 kg PB (two fails on 60 but made it on the third) 3x3 40 kg (got some help here from a crossfit coach and my technique improved)
Title: Re: Modified 3-phase training
Post by: Marko on August 27, 2014, 09:33:22 AM
you're a serious lifter  ;)
how old you are, and how long are you training?
did you train something before?
I'm from Serbia, that's why I apologize for my English  :)
Title: Re: Modified 3-phase training
Post by: Sergio on August 27, 2014, 11:05:00 PM
You are an iron lifter, sir!! Old style training, good a foundation for the rest of your life.
Title: Re: Modified 3-phase training
Post by: Steff on August 29, 2014, 11:48:09 AM
Thanks Sergio!  :D
I try to learn and "copy" the old guys. Most of what they did works.  ;)
Title: Re: Modified 3-phase training
Post by: Steff on August 29, 2014, 11:48:45 AM
Snatch ramping up 1x3: 10 kg 20 kg 30 kg 40 kg

BB row cambered bar 1x3 70 kg 1x3 60 kg 1x5 50 kg 1x7 40 kg
DBBP 1x3 35 kg 1x3 37,5 kg 1x3 40 kg 1x7 30 kg

Squats 1x5 60 kg 1x5 80 kg 1x5 90 1x5 100 kg

Front squats 4x8 72,5 kg

Leg ext 1x8 50 kg 1x9 1x8 45 kg 1x9 40 kg
Sissy squat 1x10 BW

SLDL 4x8 60 kg (focused on pulling fast from mid thigh)

Leg curl 4x8 35 kg

Calf raise 4x8 115 kg


Bent over Laterals 3x8 8 kg pause at top
DB curl 2x10 1x8 12,5 kg
Rope FP 3x8 27,5 kg

Felt worn going in to the gym but I got better! ;)
Title: Re: Modified 3-phase training
Post by: Steff on August 30, 2014, 12:13:01 PM
Snatch 2x3 30 kg, 10x3 40 kg

Snatch balance 2x3 40 kg, 7x3 35 kg

Snatch pulls 1x3 60 kg 2x3 70 kg 2x3 75 kg 1x3 80 kg 2x3 70 kg

My technique is improving and I get more and mor speed in the pull but I still got a long way to go. :)
Title: Re: Modified 3-phase training
Post by: Steff on September 01, 2014, 01:22:27 PM
Last week of volume training.

BB row 4x8 1x8 +2 cheat 60 kg

Pull ups 1x10 1x8 BW +2,5 kg 1x7 1x6 BW (half of the reps to chest on each set)

Long pull 30-40° 3x8 95 kg 1x8 90 kg 1x10 90 kg

HBR 2x8 17,5 kg DB:s 1x8 1x9 15 kg DB:s 1x10 12,5 kg DB:s

Snatch pulls 5x6 65 kg

Squat: 1x5 60 kg 1x5 85 kg (felt a bit worn from saturdays WO)

DBBP 2x8 25 kg DB:s
Neckpress 1x8 46 kg

Deadlift 5x8 130 kg

Got a headache from H*** in the third set of deads and after the last set it got worse.... I was sooo close to throwing up and after 15 minutes I was still sweating, having the same level of headache and nausea so I decided to quit the workout here.
Putting my shoes on I had some minor cramps in my calfs and feet +I was having some shivers feeling cold. Forced my self to drink my protein shake +creatine and from that point on things got better.
Now I'm going to eat pretty much anything that's in reach!
Title: Re: Modified 3-phase training
Post by: Steff on September 03, 2014, 11:00:57 AM
DBBP 2x8 1x6 1x5 35 kg DB:s 1x8 30 kg

20° incline Neckpress 4x8 1x10 53 kg (4 first sets with slow eccentrics)

Dips 1x10 1x9 1x8 1x7 BW +12,5 kg 1x7 BW +10 kg

Laterals 1x9 2x8 12,5 kg 2x10 10 kg

DB OHP 1x7 20 kg DB:s 3x7 17,5 kg DB:s 1x8 15 kg DB:s

Lying tri ext 1x6 35 kg 3x7 32,5 kg 1x8 30 kg

Rope FP 1x6 37,5 kg 2x7 35 kg 1x7 30 kg 1x8 25 kg

Cable row 3x8 70 kg

BB curl 2x10 1x7 1x6 1x7 30 kg
HBC 4x7 10 kg 1x10 8 kg

Concentration curls 2x10 8 kg
Kick backs 2x10 8 kg
70° laterals 3x8 8 kg

Leg ext 3x10 40 kg

Snatch: 5x3 30 kg

Backed off on snatches to save my legs and energy for friday. Wasn't as explosive as I needed to be in the DBBP so I burned a lot of energy the first set which had a lot of impact on the other sets.
Title: Re: Modified 3-phase training
Post by: Marko on September 03, 2014, 03:06:38 PM
u r very strong on DBBP
 8)
I don't have that heavy DB  :'( but last time when I was training in gym there were 40 kg DB ,no bigger than that, and I was doing 3-5 sets 5-6 reps  DBBP.
I'm really sad, I must find more weights for bigger DB
40 kg for one hand rowing was light, I could do about 12-15 reps with them  :'(
Title: Re: Modified 3-phase training
Post by: Sergio on September 03, 2014, 08:06:49 PM
What a hard pair of trainers i have in this forum!!
In my best times i did 5 X 35 in the db rows, only 6 X 22 in the db bench press, 4 X 17 in the OHP. And 5 X 35 in the bb biceps curl.
Title: Re: Modified 3-phase training
Post by: Steff on September 05, 2014, 12:17:49 PM
Thanks guys! :)
Hey Marko, I don't know if I would make it to 5-6 reps for 3-5 sets with 40 kg DB:s. By the way you've got a pretty strong row!
One thing that I'm definitely not very strong at is bicep curls. I've got long forearms so the leverage is not on my side.... :-\
Title: Re: Modified 3-phase training
Post by: Steff on September 05, 2014, 12:19:56 PM
Snatch ramping up 1x3: 10 kg 20 kg 30 kg 30 kg

BB row cambered bar 1x3 60 kg 1x3 70 kg 1x3 75 kg 1x6 50 kg
DBBP 1x3 35 kg 1x3 37,5 kg 1x3 40 kg

Squats 1x5 60 kg 1x5 80 kg 1x3 100 1x1 107,5 kg 1x3 115 kg (last set "pice of cake"! According to my training partner I could have made it to 5 reps)

Front squats 5x8 72,5 kg

Leg ext 3x8 50 kg 1x9 1x8 45 kg 1x9 40 kg
Sissy squat 1x10 BW

SLDL 5x8 70 kg (focused on pulling fast from mid thigh)

Leg curl 3x8 40 kg 2x8 35 kg

Calf raise 3x9 120 kg 1x9 115 kg 1x10 100

Laterals 3x8 8 kg pause at top
Concentration curl 3x7 12,5 kg
Kick backs 3x7 27,5 kg

Felt oddly fresh and 5x8 front squat was easier than last fridays 4x8. Got some of the head ache back during the F-squat but as long as I remembersed to hold a neutral neck position I was ok.
Title: Re: Modified 3-phase training
Post by: Marko on September 05, 2014, 02:45:16 PM
obviously back muscles are my stronger side
yesterday I was reading my old log, training diary,
I was doing DBBP 40kg/7,7,6
standing DB press 28kg/6,5,6
BB row 100kg/8
on hammer strength decline bench machine 70kg on one side (arm) + 70kg on other side (140kg) *6-8 reps
BBBP 100kg/11reps 
push OH press 80kg/5s*3r  but slow negative phase of lowering weight
my best leg press 350kg + machine weight/1r
BP 120kg/1 never had try more than that
DL 180kg
Squat 150kg



Title: Re: Modified 3-phase training
Post by: Steff on September 06, 2014, 10:53:41 AM
obviously back muscles are my stronger side
yesterday I was reading my old log, training diary,
I was doing DBBP 40kg/7,7,6
standing DB press 28kg/6,5,6
BB row 100kg/8
on hammer strength decline bench machine 70kg on one side (arm) + 70kg on other side (140kg) *6-8 reps
BBBP 100kg/11reps 
push OH press 80kg/5s*3r  but slow negative phase of lowering weight
my best leg press 350kg + machine weight/1r
BP 120kg/1 never had try more than that
DL 180kg
Squat 150kg

You've got some good PR:s there!  :D
I would love to squat even close to 140 kg. The only thing that I truly match you on is DL.
Title: Snatch WO!
Post by: Steff on September 06, 2014, 10:54:14 AM
Snatch 2x3 30 kg 2x3 35 kg 11x3 40 kg (finally some speed ;D )

Snatch pull: 1x3 60 kg 1x2 80 kg 4x3 90 kg 3x3 80 kg

Lockouts and pull a lot better today. Got 90 kg to chest height (Lower pec line).
Title: Re: Modified 3-phase training
Post by: Marko on September 06, 2014, 10:58:45 AM
I'm sure that I was able to lift more on BP and DL
but...
i'll be back  8)
Title: Re: Modified 3-phase training
Post by: Marko on September 06, 2014, 11:22:19 AM
one thing I didn't mention
when I was making those PRs I didn't take any kind of supplements or anything other, and my diet was pretty bad
Title: Re: Modified 3-phase training
Post by: Steff on September 08, 2014, 04:12:33 PM
one thing I didn't mention
when I was making those PRs I didn't take any kind of supplements or anything other, and my diet was pretty bad

Then you'll probably surpass your previous PR:s this time around!  ;)
Title: Phase 2
Post by: Steff on September 08, 2014, 04:13:42 PM
Phase 2—Intensity
I'll tweak this one as well. from week two I'll add a pump set/exercise.
The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift.

Week 1 = 6-RM
Week 2 = 4-RM
Week 3 = 2-RM

Rest time = 2-3 minutes between sets.


Upper Body A
DB Bench Press
Bent Over Row
Military Press
60° DB Shrug
Close Grip Bench
BB Curl
Added: 70° laterals, leg ext

Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Added: 70° Laterals, HBR


Upper Body B
20°-30°Incline DB Press
Pull-Up
DB Shoulder Press
Snatch pull
Lying Tri Ext
DB Curl
Added: Bent over laterals

Lower Body B
Deadlift
Leg press
Standing Calf Raise
Added: Top Pull ups, C curl, Bent laterals


WO:

Snatch: 2x5 30 kg 4x3 40 kg

DB Bench Press 1x5 40 kg 16 37,5 kg 1x6 35 kg

Bent Over Row Thick bar 2x6 65 kg 1x6 60 kg

Military Press 2x6 50 kg 1x6 45 kg

60° DB Shrug 1x6 25 kg 1x6 30 kg 1x6 35 kg (Will go for 37,5 kg next WO)

Close Grip Bench 3x6 70 kg

BB Curl thick bar 3x6 35 kg

70° DB Laterals 3x8 10 kg

Leg ext 3x10 40 kg
Title: Re: Modified 3-phase training
Post by: Steff on September 10, 2014, 11:22:00 AM
Snatch: 2x5 30 kg 4x3 40 kg

Squats 1x3 60 kg 2x2 80 kg 1x2 95 kg 1x5 100 kg

Front squat 3x6 80 kg

SLDL 3x6 80 kg

Snatch pull 1x3 80 1x3 90 kg 2x2 100 kg 2x3 80 kg

Calf raise 3x6 130 kg

Long pull 3x8 75 kg

70° laterals 3x8 10 kg

Concentration curl 2x8 10 kg

Kick backs 2x8 10 kg

Good WO. Squats was fairly easy and I haven't had any knee pain in at least one month now. I moved the snatch pull from friday and next week I'll probably do them on monday since I could feel that I was a bit more fatigued than I like from squats and SLDL.
Got the 100 kg snatch pull to lower pec line the first rep in each set and the two sets at 80 kg that followed managed to get the bar above mid chest.  :D
Title: Re: Modified 3-phase training
Post by: Steff on September 12, 2014, 08:18:30 PM
Snatch: 2x5 30 kg 5x3 40 kg

Deadlift 3x6 145 kg

Leg press 3x6 117,5 kg

30° incline DBBP 3x6 30 kg DB:s

Pull ups 3x6 BW +15 kg


Bent over laterals 3x8 9 kg

DB OHP 3x6 22,5 kg

Lying tri ext 3x6 40 kg

HBR 3x6 22,5 kg DB:s

DB curl 1x6 17,5 kg  2x6 15 kg

Calf raise 3x6 135 kg
Title: OL lifting day!
Post by: Steff on September 13, 2014, 11:19:19 AM
Snatch 2x3 30 kg 2x4 40 kg 3x3 40 kg 9x3 45 kg

Clean 2x3 45 kg 1x3 50 kg 8x3 60 kg

Snatch pulls 5x3 80 kg 2x3 90 kg 3x2 90 kg (got 90 kg to a height that if I had the technique i would have been able to snatch it!Or at least catch it.)

Kinda tired after this but jeez it was fun!  :)
Title: Re: Modified 3-phase training
Post by: Steff on September 15, 2014, 12:57:01 PM
Snatch: 2x5 30 kg 5x3 40 kg + 4x1 40 kg (bullseye the last to sets )

DB Bench Press 1x2 41,25 kg (made the mistake of putting the 1,25 weights on the inside) 3x4 40 kg

Bent Over Row 3x4 67,5 kg (forgot to use the thick bar)

Military Press Thick bar 1x3 55 kg 1x4 52,5 kg 1x4 50 kg

60° DB Shrug 3x4 37,5 kg

Close Grip Bench 3x4 75 kg

BB Curl thick bar 1x4 40 kg 2x4 37,5 kg


70° DB Laterals 3x8 10 kg

Leg ext 3x10 40 kg

I got some virus or something in my body but nothing serious!
Title: Re: Modified 3-phase training
Post by: Steff on September 17, 2014, 11:26:05 AM
Snatch: 5x3 40 kg 2x3 45 kg

Squats 1x3 80 kg 2x2 90 kg 1x2 100 kg 1x1 110 kg 1x3 117,5 kg

Front squat 3x4 85 kg

SLDL 3x6 85 kg

Snatch pull 1x2 90 kg 1x2 95 kg 1x2 100 kg 1x2 105 kg 1x2 110 kg 1x2 90 kg

Calf raise 3x4 145 kg

Long pull 3x8 85 kg

70° laterals 3x8 10 kg

Concentration curl 2x8 10 kg

Kick backs 2x8 10 kg

Managed to get 2 good snatches and some almost there. On the snatch pull I thought that I had 10 kg less on the bar than I actually did up until 105 kg.
Had a lot of power in my legs and 1x3 on 117,5 kg was easier that 1x3 on 115 kg.
Title: Re: Modified 3-phase training
Post by: Steff on September 19, 2014, 01:22:36 PM
Snatch 1x3: 2x3 30 kg 4x3 40 kg

30° incline DBBP 3x4 35 kg DB:s

Pull ups 1x4 BW +25 kg 1x4 BW +22,5 kg 1x4 BW +20 kg

Bent over laterals 3x8 10 kg

DB OHP 3x4 22,5 kg forgot my log book.... so the weight was to light...

Lying tri ext 3x4 45 kg


Deadlift 3x4 160 kg

Leg press 1x4 120 kg, 1x4 123,5 kg, 1x4 125 kg

HBR 3x6 22,5 kg DB:s

DB curl 1x4 20 kg 2x4 17,5 kg


Had to quit before calfs due to work but had a decent workout despite the fact that I had left my logbook at home.  :)
Title: OL lifting day!
Post by: Steff on September 20, 2014, 10:47:47 AM
Snatch 3x3 30 kg, 2x3 35 kg, 2x3 40 kg, 4x3 50 kg, 3xfail 60 kg, 3x1 60 kg, 1x3 35 kg, 4x3 40 kg

Clean 12x3 60 kg

Snatch pull 1x2: 80 kg, 85 kg, 90 kg, 95 kg

Had fair technique on the snatch until my mind started to play tricks on me.
I finally got it on the clean had better drive from the legs than I have on the snatch. Going to concentrate on the clean next time. :)
Title: Re: Modified 3-phase training
Post by: Steff on September 22, 2014, 11:19:49 AM
Snatch: 2x5 30 kg 3x3 40 kg 2x3 45 kg 2x3 50 kg 1x3 45 kg

Klokov complex: 8x1 (this one actually helped me activate my legs which is a problem for me)

DB Bench Press 4x2 42,5 kg DB:s

Bent Over Row 2x2 72,5 kg 2x2 80 kg 1x8 55 kg

70° DB Laterals 3x8 10 kg

Military Press 4x2 55 kg 1x8 45 kg

60° DB Shrug 2x2 42,5 kg 2x2 45 kg DB:s

Close Grip Bench 1x2: 80 kg, 85 kg, 2x2 90 kg

BB Curl 4x2 42,5 kg

Leg ext 2x10 40 kg

Got a bit carried away on the snatches but it was fun finding something that seems to work. Otherwise i had a bit of a problem picking the right weights. :-\
The tweak this week was 4 sets instead of three + a pump set.
Title: Front squat PR day!
Post by: Steff on September 24, 2014, 12:24:53 PM
Snatch: 5x3 40 kg 2x3 45 kg 1x1 45 kg I think I might have figured out why I have a hard time activating my legs in the final pull!

Long pull 3x8 85 kg

70° laterals 3x8 10 kg

Concentration curl 3x8 12,5 kg

Kick backs 3x8 10 kg

Squats 1x3 60 1x3 80 kg 1x3 90 kg 1x5 100 kg

Front squat 1x2 92,5 kg 2x2 95 kg 1x2 97,5 kg PR:s

SLDL 4x2 90 kg

Snatch pull 4x2 90 kg

Calf raise 4x4 160 kg
Title: Deadlift PR!
Post by: Steff on September 26, 2014, 03:38:45 PM
Snatch: 2x5 30 kg 2x3 40 kg 2x3 45 kg 1x1 45 kg

klokov complex 4x1 45 kg

Deadlift 1x2 165 kg 1x2 177,5 kg 1x2 182,5 kg PR:s 1x2 175 kg

Leg press 1x2 130 kg 1x2 135 kg 1x2 140 kg 1x1 (almost two) 145 kg

30° incline DBBP 4x2 40 kg DB:s

Pull ups 4x2 BW +35 kg

Bent over laterals 3x8 10 kg

DB OHP 4x2 27,5 kg

Lying tri ext 4x2 50 kg


HBR 3x5 25 kg DB:s

DB curl 1x2 22,5 kg 3x2 20 kg

Calf raise 4x4 170 kg


Realized that I have to stand more on my heels during the snatch. The deadlift PR was with a taste for more.
I didn't have time for the pump sets... had to go to work.
Title: Ol lifting day!
Post by: Steff on September 27, 2014, 10:13:12 AM
Snatch 2x3 30 kg 2x3 35 kg 2x3 40 kg 2x3 45 kg 11x2 50 kg
I finally got it! For me it made the all the difference when I began initiating the pull on my heels. You're not supposed to do that, but my coach said "if it works it works! We're all different."  :D

Clean: 1x2 50 kg 9x2 60 kg Here I tend to jump forward.

I did not have the time to do snatch pulls even though I started 30 min earlier than usual. I have a lot of birthdays to celebrate today .
Title: Re: Modified 3-phase training
Post by: Steff on September 29, 2014, 10:46:27 AM
Snatch: 2x3 30 kg, 2x3 40 kg 1x3 45 kg 2x2 50 kg

Squat: 1x3 70 kg, 1x3 90 kg, 1x2 100 kg, 1x1 112,5 kg, 1x3 120 kg PR

Front squat: 3x4 90 kg

BB row 3x4 70 kg
DBBP 3x4 40 kg

Snatch pulls 6x2 80 kg

CG BP 3x4 80 kg

SLDL 3x4 90 kg

OHP 3x4 50 kg

BB curl 2x4 45 kg 1x4 40 kg

60° shrug 3x4 40 kg

Calf raise 3x6 175 kg
Title: Re: Modified 3-phase training
Post by: Steff on October 01, 2014, 12:33:16 PM
Snatch: 2x3 30 kg 1x35 kg 2x3 40 kg 5x2 1x1 50 kg Found out that I don't start on my heels(I really thought I did) but thinking of it gets me in the right position.
Klokov complex 1x2 40 kg 1x2 40 kg 3x2 50 kg

Leg press 1x8 90 kg 2x8 80 kg
Leg curl 3x8 40 kg

Incline Neck press 3x8 51 kg

Pull ups 3x8 BW+3 kg first set 6 of 8 reps to chest, second set 4 of 8, third set 4 of 8.

70° laterals 3x8 10 kg

60° DB shrug 3x8 37,5 kg

Lying Tri ext 3x8 35 kg

HBC 1x8 8 kg 2x8 10 kg

Calf raise 3x8 120 kg
Title: Re: Modified 3-phase training
Post by: Sergio on October 01, 2014, 08:40:08 PM
Hi, Steff! are your snacht progressing?
Title: Re: Modified 3-phase training
Post by: Steff on October 03, 2014, 08:26:27 AM
Hi, Steff! are your snacht progressing?

I'm getting there slowly, but I seem to have got the major parts right now. I'm able to train with 50-55 kg now and 2 months ago I my form deteriorated when I tried 45 kg.  There's a lot to improve on though but that's the charm of it.  ;D
Title: Re: Modified 3-phase training
Post by: Steff on October 03, 2014, 08:27:01 AM
Yesterdays WO:

Snatch complex starting from position 3 then 2 and then from the floor: 1x3 30 kg, 35 kg, 40 kg, 45 kg
Snatch:2x2 50 kg 2x2 55 kg

Cleans: 1x3 40 kg 2x3 60 3x3 65 kg

Snatch pulls 1x2: 65 kg, 75 kg, 85 kg, 95 kg, 100 kg, 80 kg

Long pull 3x10 85 kg

Gironda dips 2x10, 1x5 +3 +2 BW

70° cable laterals 3x10 7,5 kg

Cable high pull (clean grip) 1x10 20 kg 1x10 27,5 kg 1x10 30 kg

Leg ext 1x10 45 kg 1x10 40 kg 1x10 35 kg (explosive)

Leg curl 3x10 30 kg

Push downs 3x10 45 kg

cable curl 3x10 30 kg

The snatch was good this day and the complex seemed to work. I picked it up from Pendlay. The clean was a bit messy at first but my last rep was fairly good with the least amount of forward jump.
Otherwise this was a fun WO. Got some DOMS in my pecs. Next friday I'll push the long pull really hard.
Title: Re: Modified 3-phase training
Post by: Steff on October 06, 2014, 11:07:00 AM
Snatch: 2x3 35 kg 1x3 40 kg 1x3 45 2x3 50 1xfail 55 kg 1x1 55 kg 1x3 45 kg

Squat: 1x5 60 kg, 1x3 80 kg, 1x2 90 kg, 1x5 100 kg

Front squat: 3x4 92,5 kg

BB row 3x4 72,5 kg
DBBP 3x4 40 kg

OHP 1x4 55 kg 2x4 52,5 kg

Snatch pulls 1x2: 65 kg, 70 kg, 75 kg, 75 kg, 75kg, 80 kg

CG BP 1x4 85 kg 2x4 82,5 kg

SLDL 3x4 95 kg

BB curl 1x3 +1 eccentric 47,5 kg, 1x3 +1 eccentric 45 kg, 1x4 40 kg

Calf raise 3x6 180 kg

Lack of sleep and proper food due to a gig with Meduza made this WO suck!
Title: Re: Modified 3-phase training
Post by: Steff on October 10, 2014, 08:48:37 PM
Snatch: 1x5 35 kg 1x3 40 1x3 45 2x2 50 kg 1x2 55 kg 1x2 50 kg

Long pull 2x10 1x8 +2 95 kg

Gironda dips 2x10, 1x8 +2 BW

70° cable laterals 3x10 7,5 kg

Cable high pull (clean grip) 3x10 30 kg

Leg ext 1x10 47,5 kg 1x10 42,5 kg 1x10 37,5 kg (explosive)

Leg curl 3x10 32,5 kg

Push downs 3x10 47,5 kg

cable curl 3x10 32,5 kg

Calf raise 3x10 110 kg
Title: Ol lifting day!
Post by: Steff on October 11, 2014, 11:38:52 AM
Snatch: 1x3 35 kg 1x3 40 kg 1x3 45 kg 2x3 singles 50 kg 5x2 55 kg 1x2 50 kg

Clean: 1x3 55 kg 3x3 60 kg 6x2 65 kg

Jerk: 5x5 20 kg (learned these today)

Snatch pulls: 1x3 70 kg 1x3 80 kg 3x2 90 kg 1x2 85 kg

Did some snatch complexes during the warm up. Hit a very good snatch at 55 kg... made me really happy.  ;D
Cleans were kinda inconsistent today, mixed very poor once with some pretty good once.
The jerk training was done as follows 3 reps in the "end position" and 2 from standing straight = one set.
Snatch pulls felt good got rid of a tendency to crouch at the top.
Title: Squat PR:s
Post by: Steff on October 13, 2014, 01:46:24 PM
Snatch: 2x3 35 kg 1x3 40 kg 1x3 45 2x3 50 kg, 1xfail 58 kg, 3x1 58 kg, 1xfail 58 kg, 1x1 58 kg Still need more speed on these...

Squat: 1x5 60 kg, 1x3 80 kg, 1x2 100 kg 1x1 112,5 kg, 1x3 122,5 kg PR

Front squat: 3x4 95 kg volume PR

BB row 1x2 +2 cheat 80 kg 3x4 75 kg
DBBP 1x1 45 kg (easier than last time I tried, I was really close to 2 reps) 3x4 40 kg

Snatch pulls 3x3: 65 kg First rep in each set to nose height.

OHP 3x4 55 kg

CG BP 3x4 85 kg

SLDL 3x4 100 kg

BB curl 3x4 eccentric 50 kg, 1x2 +2 eccentric 47,5 kg, 1x3 +1 eccentric 45 kg

Calf raise 3x6 190 kg


Good WO my squat groove was out of whack but I felt strong so it was not a big problem. ;)
Title: Re: Modified 3-phase training
Post by: Steff on October 15, 2014, 07:52:41 PM
Snatch: 1x3 30 kg 2x3 40 kg 1x3 45kg 2xfail 50 kg 4x1 50 kg 1x1 50 kg Last 5 sets were good

Leg press 3x8 95 kg (explosive, only had to "grind" the last 2 reps of the last set)
Leg curl 3x8 45 kg

Incline Neck press 3x8 66 kg + cable flyes 1x8 30 kg

Pull ups 2x8 BW+7,5 kg 1x8 BW+5 kg (first set 3 of 8 reps to chest, second set 1 of 8, third set 1 of 8.) Added one set of 90° RD row 1x7 75 kg

70° laterals 2x8 1x8 +2 10 kg

60° DB shrug 3x8 45 kg

Lying Tri ext 3x8 40 kg

DB HBC 1x8 1x7 12,5 kg kg 1x5 +2+1 12,5 kg

Calf raise 2x8 160 kg 1x8 140 kg

Still getting stronger.  ;) My general impression of the last phase is too little volume (noticed a tendency to put on unwanted weight) at least if i were to follow the original routine.
Title: Phase 3 last WO!
Post by: Steff on October 17, 2014, 04:00:53 PM
Klokov complex 1x2: 35 kg, 40 kg, 45 kg, 50 kg, 55 kg
Snatch: 1x5 35 kg 1x3 40 1x3 45 2x2 50 kg 1xfail 55 kg 2x1 55 kg 5x1 50 kg

Long pull 1x10 1x8 +2 100 kg, 1x7 +3 95 kg

Gironda Chins 1x5 +2+2 BW

Gironda dips 2x10, 1x8 +2 BW

70° cable laterals 1x10 10 kg, 2x10 7,5 kg

Cable high pull (clean grip) 3x10 35 kg

DB swing 1x10 9 kg

Leg ext 1x10 50 kg 1x10 45 kg 1x10 40 kg (explosive) +sissy squats 1x10 BW

Leg curl 3x10 35 kg +SLDL 1x8 70 kg

Push downs 3x10 50 kg + kickbacks 1x8 9 kg

cable curl 3x10 35 kg +concentration curls 1x10 10 kg

Calf raise 2x10 1x7 +3 120 kg

Hitting the right spot more often on the snatch now even though I still have a tendency to jump forward(not extending enough). :)

This was the last WO of the "tri-phase hypertrophy training" program.
The two first phases were more productive than the third. This last week I got closer to the volume I'd have like on the frequency part. The original had only 2 sets/exercise.

I'm having a hard time deciding what to do next: 5x5 with OHP as main pressing movement or a bastard version of the Tri-phase (Aggrevated Tri-Phase)?
Title: Ol lifting day with a snatch PR!
Post by: Steff on October 18, 2014, 11:30:29 AM
Snatch 1x3 30 kg, 40 kg, 45 kg, 3x2 50 kg 2x1 55 kg 1x1 60 kg 2x1 60 kg 1x1 65 kg PR 5xfail 70 kg 3x2 50 kg
I was sooo close to make it with 70 kg. Sat at the bottom, arms locked out properly every thing in balance but I still managed to f*** it up.

Snatch balance: 5x5 40 kg

Cleans 1x3 40 kg, 9x3 60 kg

Snatch pulls 1x2: 75 kg, 60 kg, 85 kg, 95 kg, 3x1 100 kg, 1x3 80 kg

Jerk 3x5 20 kg I'm still learning these and was too tired this time=no speed

One of my best OL-WO:s!