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Topic Summary

Posted by: Steff
« on: May 23, 2014, 08:02:40 PM »

Morning WO:
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW + 4 kg, OHS 1x2 30 1x3 40 kg .

1,5 squats 4x5 50 kg
Frog press 1x10 25 kg 4 sec eccentric and 4 sec pause at bottom first 7 reps 1x11 last rep 6 sec eccentric and 4 sec pause at bottom

Superset:
DBBP 1x12 30 kg DB:s, Dips 1x12 BW +10 kg Push ups on blocks 3x12 BW +10 kg
Pull downs 1x12 straight bar, 1x12 V-bar, 1x12 supine grip 60 kg
BB row 1x12 55 kg

OHP 1x3 55 1x3 57,5 1x2 60 kg 1x10 40 kg

DB curl 2x10 1x12 10 kg DB:s
Lying Tri ext 1x10 30 kg
DB FP 1x10 25 kg
90° tri push 1x10 40 kg

Leg curl 1x15 37,5 kg 1x8 42,5 1x6 47,5 kg
SLDL 2x8 70 kg

Calf raise 3x10 90 kg


Afternoon WO :
Power cleans, technique
Lots of 3 reppers during 30 minutes weight 60 kg.

Tomorrow: flipping tires, technique focused WO
Posted by: Steff
« on: May 22, 2014, 09:12:11 AM »

Quote from: Sergio on May 20, 2014, 10:33:19 PM
Good work!!
Thanks Sergio!  :)

Btw here's yesterdays WO:

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 1x12 55 kg
Pull downs supine grip 1x12 55 kg
Pull downs Neutral grip 1x12 55
DB row with twist 1x12 17,5 kg

Supersetted with

Dips 1x12 BW
DBBP 1x12 27,5 kg DB:s
Push ups on blocks 1x12 BW

Superset:
OHP 1x5 45 kg 1x5 50 kg 1x5 55 kg
Sprints 20 meters 3x5

Superset:
Deadlift 11 cm plateau 3x5 135 kg
Bent over laterals compundset with Laterals 3x10 + 3x6 8 kg DB:s

Leg curl 1x30 27,5 kg 1x13 35 kg 1x8 40 kg
Leg ext 1x20 30 kg 1x12 30 kg

Single leg calf raise 3x10 BW +5 kg.

My knee is better than ever... well better than it has been the last 3 years! ;)  My shoulder is getting better as well so I'm looking forward to the new routine.
Posted by: Sergio
« on: May 20, 2014, 10:33:19 PM »

Good work!!
Posted by: Steff
« on: May 19, 2014, 12:44:40 PM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 45 kg .

Squats 5x5 85 kg

Frog press 1x10 25 kg First 5 reps 4 sec eccentric and 2 sec pause at bottom
leg ext 1x15 25 kg 2 sec eccentric

Superset:
Pull downs all reps to chest 1x12 50 kg straight bar, 1x12 50 kg neutral grip cambered bar
BB row 1x12 50 kg
DB press 1x12 25 kg DB:s, second set 1x6 25 kg DB press + 1x6 BW push ups on blocks, third set 1x12 BW push ups on blocks

OHP 1x10 35 kg 1x8 40 kg 1x5 45 kg

DB french press 3x12 17,5 kg
DB curl 3x12 7 kg DB:s

SLDL 2x8 65 kg
Leg curl 1x22 1x16 1x18 32,5 kg

Single leg Calf raise 5x14 BW

Crunches 2x20
Mountain Climbers 2x20 sec

Knee feels good and my lat DOMS went away during the WO! :)
Posted by: Steff
« on: May 18, 2014, 09:53:02 AM »

First day with no shooting pain in wrist or elbow. From here I'll just go rehab/prehab for two weeks and then start my new routine. That routine will contain learning the olympic lifts and some other stuff. :D
Posted by: Steff
« on: May 16, 2014, 10:09:25 AM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 30 kg .

1,5 squats 4x5 52,5 kg First set front squat.
Frog press 2x12 32,5 kg Last rep last set 6 sec eccentric and 2 sec pause at bottom
Leg extension 1x20 25 kg

Superset:
Push ups on blocks 3x12 BW
Pull downs 1x12 straight ba,r 1x12 V-bar, 1x12 neutral grip cambered bar 45 kg

OHP 3x10 40 kg

Superset:
DB curl 3x12 6 kg DB:s
DB FP 3x12 15 kg

Leg curl 1x16 35 kg 1x10 40 1x7 45 kg
SLDL 2x8 60 kg

Single leg Calf raise 5x12 BW

Did the upper body WO just for blood flow. Lots of stretching post WO. :D
Posted by: Steff
« on: May 14, 2014, 06:37:30 PM »

Warm up BW squats.

jump squats on boxes 8x3 BW 1 sec pause at bottom

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

Sprints 3x10x20 meters 2 min RI (Totally painless for the first time in 3 years!)

Leg ext 3x17 20 kg
Leg curl 1x26 25 kg 1x18 30 kg 1x15 35 kg

Single leg Calf raise 4x10 BW

No upper body work today(orders from the naprapath) but I feel great anyway! I haven't been able to sprint for years without my knee acting up but today was different and that feeling is hard to beat.  ;D
Posted by: Steff
« on: May 12, 2014, 06:59:09 PM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one bumber plate 1x5 BW, OHS 1x5 40 kg .

Squats 5x5 85 kg

Frog press 1x12 1x6 30 kg
leg ext 1x12 25 kg 2 sec eccentric

DBBP 3x10 32,5 kg DB:s
15° incline DBBP 1x10 30 kg DB:s

BB row 4x3 70 kg 1x10 1x8 60 kg

Decline Hybrid pullovers 1x8 1x6 20 kg DB +30 kg cable

OHP 1x3 55 kg
70° laterals 1x15 1x13 1x12 10 kg DB:s

Lying tri ext 3x6 40 kg
90° tri push 1x8 1x7 45 kg

SLDL 2x6 80 kg
Leg curl 1x22 1x20 1x16 30 kg

Calf raise 3x12 85 kg

Really good squats today! Felt something weird during the pullovers... I suspect that there's something cramping close to my armpit causing my shoulder to move in a way that's not natural.
Going to see my naprapath tomorrow(judgement day  ;)). Even though my shoulder has gotten a lot better after my WO today.
Posted by: Steff
« on: May 10, 2014, 12:41:56 PM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one plate 1x5 BW, OHS 1x5 30 kg .

1,5 squats 4x5 50 kg
Frog press 2x10 22,5 kg 4 sec eccentric

Dips 4x3 40 kg

BB row 4x3 1x5 65 kg
Cable row 1x12 70 kg

OHP 1x2 2x3 57,5 kg
70° laterals 1x14 1x12 1x10 10 kg DB:s

L tri ext 3x3 48,5 kg

Leg curl 1x8 1x9 1x10 42,5 kg
SLDL 2x6 77,5 kg

Calf raise 5x12 80 kg
Posted by: Steff
« on: May 07, 2014, 03:24:29 PM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one plate 2x5 BW.

DBBP 4x3 37,5 kg DB:s 1x10 30 kg kg DB:S

Pull ups 3x3 BW +7,5 kg straight bar to chest 1x3 to chest +1x3 chin over bar
Pull ups 1x8 BW immediately followed by Lat pull down 1x5 70 kg +1x3 65 kg straight bar +1x8 40 kg cambered bar to chest

OHP 2x3 55 kg
70° laterals 1x7 2x6 12,5 kg DB:s

Deadlift on 11 cm plateau 3x5 130 kg

Thick bar curl 3x3 40 kg
L tri ext 3x3 47,5 kg

Leg curl 1x19 2x15 35 kg

Calf raise 4x12 80 kg

My knee is getting better by the day. My right shoulder is a bit trickier... I have a hunch that I'm too stiff and strong in some of my muscles.
Posted by: Steff
« on: May 07, 2014, 08:24:35 AM »

After this HST routine is done(2-4 weeks) I'll go heretic on everything I've done in this log.... well kind of...

Up next: 3 months of crossfit! Main focus OL-lifts, strength and gymnastics. Don't worry I'll learn the OL-lifts from guys that actually compete in weightlifting and I'll have to do a sh**load of technique workouts. +That I will try to make a decent progression plan. :)
Posted by: Steff
« on: May 05, 2014, 01:38:53 PM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one eleiko metal plate 1x5 BW, OH squat 1x5 30 kg

Squats 5x5 80 kg

Frog press 1x10 22,5 kg First 3 reps 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric +3 just ordinary reps

Dips 4x3 37,5 kg 1x12 BW

Chins 4x3 BW +25 kg 1x12 BW

OHP 1x3 53,5 kg
70° laterals 3x12 10 kg DB:s

BB curl thick bar 3x3 38 kg
Lying tri ext 3x3 45 kg

SLDL 2x6 75 kg
Leg curl 3x10 40 kg

Calf raise 3x12 80 kg

Gonna eat more....
Posted by: Steff
« on: May 02, 2014, 11:10:23 AM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau, OH squat 1x5 30 kg

1,5 squats 4x5 55 kg
Frog press 1x10 1x11 30 kg last rep 6 sec eccentric.

DBBP 5x5 37,5 kg DB:s

Pull ups 2x5 BW on cambered bar chin over bar
pull ups 3x5 BW +5 kg on straight bar all reps to chest.

DB press 3x10 20 kg DB:s
70° Laterals 3x10 10 kg DB:s

HBC 1x8 1x7 12,5 kg DB:s 1x10 10 kg DB:s
Rope FP 1x7 47,5 kg 1x7 45 kg 1x10 40 kg
BNC 2x12 40 kg
Kick backs 2x10 6 kg DB:s

Leg curl 1x17 32,5 kg 1x12 37,5 kg 1x9 42,5 kg
SLDL 2x8 75 kg

Calf raise 5x10 95 kg

My knee is feeling really good NO pain. Good speed and form in my squats Felt a bit weak in DBBP so I might have lost some weight(don't no since I don't own a scale). Gonna cut back on the arm training next week as I return to the HST program.
Posted by: Steff
« on: April 30, 2014, 11:09:35 AM »

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau.

Dips 3x8 BW +20 kg
DBBP 1x12 27,5 kg DB:S

OHP 3x5 47,5 kg
70° laterals 3x10 8 kg DB:s

Deadlift on 11 cm plateau 3x5 125 kg

DB curl 1x10 15 kg DB:s 2x10 12,5 kg DB:s
DB french press 3x8 25 kg

Leg curl 3x15 32,5 kg

Calf raise 4x10 95 kg

My knee is a lot better than last week. Strength is returning and my shoulder is getting better.
Posted by: Steff
« on: April 30, 2014, 11:03:17 AM »

Fridays WO:

1,5 squats 4x5 50 kg
Frog press 2x12 20 kg

Dips 3x8 15 kg

pull ups 5x5 BW on straight bar all reps to chest.
90° RD rows 1x12 65 kg

Prone eagle 2x10 4 kg
45 °cuban rotations 2x10 2 kg
Lateral rotations 1x18 5 kg

DB press 3x10 18 kg DB:s

HBC 3x10 10 kg DB:s
Rope FP 3x8 45 kg
BNC 2x12 35 kg
Kick backs 2x8 6 kg DB:s

Calf raise 5x12 90 kg

Mondays WO:

Warm up: BW squats, split squats front n back foot elevated Front foot on 15 cm plateau, OH squat 1x3 40 kg .

Squats 5x5 80 kg

Frog press 1x12 25 kg last rep 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric

DBBP 3x8 35 kg DB:s

Chins 5x5 BW +20 kg
Long pull 1x10 75 kg

DB press 3x8 20 kg DB:s
70° laterals 1x12 10 kg DB:s

DB curl 3x10 12,5 kg
Lying tri ext 3x10 37,5 kg

SLDL 2x8 72,5 kg
Leg curl 3x12 37,5 kg

Calf raise 3x10 95 kg