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Messages - Steff

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11
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: April 02, 2020, 04:10:51 PM »
Sprints:
8 x30 m

Pistol squats
4x3 BW
1x8 BW PR!!!
1x2 BW

Superset:
Jump lunges 3x3 BW
Jump squats 3x3 8 kg
One arm OH squat: 3x5 8 kg DB

BSS
3x10 8 kg

DB squat slow eccentric:
4x8 16 kg

OH Press
2x8 8 kg DB:s

Rows
2x8 8 kg DB:s

Shrugs:
2x1 8 kg DB:s

Lunges
3x5 8 kg

12
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 31, 2020, 09:45:15 PM »
Yesterdays WO:

Sprints:
8 x30 m

Pistol squats
3x5 BW PR!!!
1x3, 1x2 BW

One arm OH squat:
4x5/arm 8 kg DB

DB squat slow eccentric:
3x10 16 kg

OH Press
3x10 8 kg DB:s

Rows
2x8 8 kg DB:s

Shrugs:
2x15 8 kg DB:s

OH Shrugs
2x10 8 kg DB:s

13
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 28, 2020, 07:05:44 PM »
Today's WO:

Thursday's WO:
Can't go to the gym and no upper body until Saturday.

Sprints:
10 or more x30 m (lost count)

Pistol squats
3x3 BW PR!!!

One arm OH squat:
4x3/arm 8 kg DB

DB squat slow eccentric:
4x8 16 kg

Superset set:
Jumping lunges 3x3 BW
Jumping Squats 3x3 BW

Lunges:
5x5 BW

Shrugs:
3x15 8 kg DB:s

14
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 28, 2020, 07:00:50 PM »
Thursday's WO:
Can't go to the gym and no upper body until Saturday.

Sprints:
6x30 m

Pistol squats
3x1 BW

Compound set:
Jumping lunges 3x3 BW
Jumping Squats 3x3 BW
Lunges 3x8 BW
DB Squats 3x8 16 kg

BSS:
3x10 BW

15
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 24, 2020, 03:22:52 PM »
Fsq
1x3 20, 40, 50, 60, 70 kg, 80 kg

Lunges 3x8 BW (slightly elevated front foot)

One legged squats on box (total 30 reps)
3x2 BW,
1x6 BW,
2x4 BW,   
2x5 BW

16
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 19, 2020, 08:47:15 AM »
Sprained trapezius +it cramped really bad. Got treatment and rehab exercises.

No OL for 2-3 weeks just squats and lunges. Squats with limited weight.

Fsq and Squats superset
1x3 +1x3 15 kg, 25 kg, 35 kg, 40 kg

Lunges front foot elevated (30 cm)
5x5/5 BW

One legged squats on box
6x5 BW

BSS elevated 25 cm
3x10 BW

Shrugs
2x20 3 kg

17
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: March 11, 2020, 06:57:35 PM »
After 5 weeks of 10x1 snatches  3 times a week at 89 % of 1RM my wrists gave in... so cleans ftw

So basically
 power cleans 1x3 80 kg
Cleans 3x3 80 kg

Clean high pulls
1x3 90 kg
3x3 100 kg

Front squats
1x3 60, 70, 80 kg

Fsq superset with Back sq
1x3 + 1x3 90 kg

BSS
3x10 BW

18
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: August 22, 2019, 04:35:42 PM »
Bike 10 min

Static "squat" 3x30 sec pushing as hard as possible against a load I can't budge (260 kg) at a quarter squat.

Fsq 1x5 20, 30, 40 , 50 kg, 1x3 60 kg

Clean 3x3 40 kg, 1x2 60 kg, 1x3 60 kg

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

Superset
BBR 3x5 60 kg  short hold at top
HBR 3x5 20 kg DB:s as high as possible

Compoundset
Push up to box 3x3 BW
SG OHP 3x3 20 kg
OHP 3x3 20 kg

Laterals 3x8 7 kg DB:s

FSQ 2x3 50 kg

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5

I finally get to do the OL lifts again as long as they are within the 0-4 pain limit.

19
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: August 12, 2019, 11:43:13 AM »
Standard WO nowadays...

Bike 10 min

Squat 3x10 BW

Fsq 3x6 20, 30, 40 kg, 5x5 45 kg

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

Clean high pull
3x3 60 kg

BB row
3x3 70 kg

HBR
3x5 20 kg DB:S

OHP
3x3 45 kg (speed)

SLDL on plateu (15 cm)

Tri ext 3x3 27 kg
KB 3x3 5 kg
Push D 3x3 30 kg

Laterals 3x12 10 kg DB:s
DBC 3x10 8 kg DB:s

Rehab:
Static seated leg raise 3x5
Pirifomis dynamic stretch 3x5/5
True leg ext 3x5

20
Members logs / Re: !2 weeks Basic Olympic weightlifting.
« on: August 07, 2019, 05:47:26 PM »
Ok been a while... I'm on my way back. My new therapist says I can squat anything that hurts less than 5 of a scale to ten. Some how along the way I've started to activate my muscles wrong between 10° above parallel to 10° under. My knees don't hurt rock bottom and hurt less around parallel if I push my knees forward as much as possible.
Front squat hurts the least OHSQ the most.

Got some weird (sometimes painful) exercises but they seem to help.

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