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Topic Summary

Posted by: Steff
« on: January 03, 2015, 03:48:08 PM »

Scarecrow snatch:
3x4 25 kg
3x4 30 kg

Snatch pull:
2x3 70 kg
1x3 80 kg
1x2 90 kg
1x2 95 kg
3x3 70 kg

Power clean:
2x3 60 kg
3x3 70 kg
1x2 80 kg
2x3 70 kg

Squat jerk:
4x5 40 kg
2x3 60 kg

Ok last WO of this routine which derailed towards the end.
One thing I've learned is that I can do 4 week of pretty high volume then I have to back of a bit(at least as I'm conditioned right now) and my back can take a bit more than the rest of my body.
Chin ups seem to mess a bit with my elbows but that could be because I have to grip the bar with a narrow grip(inside shoulder width).
Posted by: Steff
« on: January 02, 2015, 01:15:27 PM »

Snatch:
1x3 50 kg
1x3 55 kg
4x2 60 kg

Power clean and jerk
1x3 60 kg
1x3 65 kg
1x3 70 kg

Squats ramping up:
1x5 60 kg
1x3 80 kg
1x1 100 kg
1x1 125 kg (easy)

BB row OTM 15 min 3 reps @60 kg

Superset:
Scarecrow snatch 10 kg 5x3
Snatch balance 20 kg 5x3

Superset:
DBBP 3x8 30 kg
70°laterals 3x8 9 kg DB:s

Filmed one set of power snatches @ 60 kg.... I can pull the bar a bit closer, the second pull was really good and the weight will be too light when I get better at going under the bar. I realized that I can power snatch 60 kg any day it looked that easy. 60 kg has been a psych weight for me.
I also need to do a lot of OHS my ratios there is way off.


The next routine starts monday. It's a conjugate system and a bit untraditional(crossfit stuff) and I'll do five WO/week. My new goals are set pretty high and are focused on the OL-lifts!
Posted by: Steff
« on: January 01, 2015, 09:01:41 AM »

Snatch 5x3 50 kg, 2x2 55 kg 3x2 60 kg

Superset 1:
Snatch pull 3x1+2 85 kg
Snatch from blocks at knees 3x1 50 kg

Superset 2:
Snatch pull 1x1 90kg, 2x1 100 kg
Snatch from blocks at knees 3x2 50 kg

Compound set:
Chins 1x10 BW
BB row 1x10 50 kg
HBR 1x10 17,5 kg DB:s
Pull ups 1x10 BW

Snatch grip OHS: 3x3 60 kg

Compound set:
Dips 1x10 BW
DBBP 2x10 30 kg DB:s
Dips 1x5 BW +30 kg

superset:
Snatch grip OHP 3x8 30 kg
70° laterals 1x10 8 kg DB:s
Bent over Laterals 1x10 8 kg DB:s
Laterals 1x10 8 kg DB:s

DB curls 3x8 15 kg DB:s
DB FP 3x8 25 kg

Leg ext 3x8 60 kg
Posted by: Steff
« on: December 29, 2014, 01:20:17 PM »

High hang snatch 5x3 40 kg
Snatch +hang snatch 6x1

Power clean 5x3 60 kg

Front squat ramping up:
1x5 60 kg 1x2 80 kg 1x1 90 kg 2x1 100 kg

Squat jerk 3x3 60 kg 2x3 40 kg

Cable row 4x10 80 kg

OHP 3x10 40 kg

Bent over laterals 3x10 8 kg DB:s

T-bar row 3x5 45 kg

Superset no rest
DB curl 3x10 12,5 kg DB:s
Snatch 4x2 40 kg

Today I had problems with placing the bar in the catch of the snatch. I have to catch it further back. No knee pain to day even though they were sore as f***
friday and not so fun saturday. :D
Posted by: Steff
« on: December 27, 2014, 10:44:29 AM »

Super set:
Snatch pull 1x1 70 kg, 4x1 80 kg,
Snatch 1x3 50 kg 4x3 55 kg

Power clean
2x3 70 kg
1x3 80 kg
1x1 80 kg 2 fails
1x3 70 kg

Snatch pull
1x1 105 kg
1x3 75 kg
1x1 105 kg
4x3 75 kg

Jerk:
6x3 50 kg

Got some help with my snatch pulls from an old OL-lifter so I got more legs into it. I also got some help with my jerks.
Over all it felt better than yesterday.
Posted by: Steff
« on: December 26, 2014, 02:03:38 PM »

Snatch + drop snatch 2x2 50 kg 1x2 55 kg 1x2 60 kg

Power clean and jerk 1x3 50 kg 1x3 60 kg 1x3 70 kg

Squats 1x3 60 kg 1x3 80 kg 1x1 100 kg 1x1 122,5 kg

Box jump 2x1 BW 4 plates on the box today. (used 7 plates monday)

Compound set 1x3 +one set dips 1x10:
Dips BW+ 35 kg
Bench press 97,5 kg
DBBP 37,5 kg DB:s
Dips BW

Compound set 1x3 +one set Pull ups 1x10:
BB row 80 kg
T-bar row 45 kg
Pull ups BW + 25 kg
Pull ups BW

My warm up took forever... well about an hour anyway. Everything was stiff, slow and hurt but once I loosened up it felt ok.
122,5 kg squat was really easy even though I missed the groove and lost tension in the hole.

Since I developed a strong love for the fast lifts I think I'll start a new log 2015.
Posted by: Steff
« on: December 23, 2014, 01:33:01 PM »

Tall snatch of blocks +drop snatch: 1x1 40 kg x1 45 kg 1x1 50 kg 1x1 55 kg PR 1x3 45 kg
Snatch pull + Snatch 5x1 52,5 kg

Superset:
Scarecrow snatch 5x3 10 kg
High hang snatch 5x2 40 kg (or tall snatch)
Snatch 5x1 52,5 kg

OHS Snatch grip:
1x2 55 kg
1x2 60 kg
2x1 70 kg
1x1 80 kg PR
1x3 60 kg

Chest compound 1x10, 1 min ri between exercises:
DBBP 30 kg DB:s
Dips BW +10 kg
Incline press 20 kg DB:s
Cable cross 25 kg

Revered hypers explosive
3x5 BW+red rubberband

Leg ext 3x10 55 kg

Deadlift 1x2 140 kg 1x1 150 kg 1x1 160 kg

Superset 2x10:
HBR 15 kg DB:s
BB row 50 kg

DB french press 3x5 30 kg
DB curl 3x5 15 kg DB:s

A little bit sluggish from yesterdays power cleans but over all I'm getting faster under the bar.

Now I'll just pig out for two days!
Posted by: Steff
« on: December 22, 2014, 11:28:22 AM »

Super set, catch as power snatch
Scarecrow snatch 5x3 10 kg
High hang snatch 5x3 30 kg

Power clean
1x3 70 kg
1x3 75 kg
4x3 80 kg

Front squat ramping up:
1x2 50 kg
1x2 70 kg
1x2 80 kg
1x1 90 kg
2x1 100 kg super set with- Box jump 2x3 box at hip height

Squat jerk
1x3 40 kg
1x3 50 kg
3x3 60 kg

OHP
4x3 55 kg
1x10 40 kg

BB row drop set:
1x3 80 kg, 70 kg, 60 kg + 1x6 55 kg

Pull ups to chin drop set
1x3 BW +20 kg BW +15 kg, BW +10 kg 1x6 BW

Superset
70° laterals 1x10 8 kg
Bent o lat 1x6 10 kg drop to 8 kg 1x4

Superset
Laterals 1x10 8 kg
Bent o lat 1x5 10 kg drop to 8 kg 1x5

Dips
3x5 BW +20 kg

I didn't have anything to measure the box height with other than my body.
There's actually some debate wether the Scarecrow snatch is a real exercise or a fake one done by the Bulgarians to trick the western nations. :)
Posted by: Steff
« on: December 20, 2014, 01:27:09 PM »

Snatch
2x3 50 kg
1x3 55 kg
2x3 60 kg
4x3 65 kg
2x2 1x2 60 kg

First part of Klokov C: 1x1 50 kg 1x1 55 kg 1x2 60 kg (done each time before increasing load on snatch except for 65 kg)

Power clean
1x3 60 kg
1x3 65 kg
2x3 70 kg
6x3 75 kg

Snatch pulls
4x2 90 kg
1x3 80 kg

Squat Jerk
1x5 20 kg
1x5 30 kg
1x3 40 kg
4x3 50 kg

OHS clean grip
1x1 40 kg
3x1 50 kg

OHS hands on smooth part of the bar
1x2 20 kg

Had a couple of fails on 65 kg snatch but all and all better than before. I'll just go for singles next time to keep them sharp.
My cleans are coming along just fine but I have to watch out for my posture in the catch. I have a slight lean back. Jerks are also getting better, no fear despite my close encounter bar to chin yesterday. ;)

Ps: I'm a lot faster under the bar now.... but still not fast enough.
Posted by: Steff
« on: December 19, 2014, 03:24:02 PM »

Snatch + drop snatch 3x2 50 kg 1x2 55 kg 1x2 60 kg

Power clean and jerk 1x3 50 kg 1x3 60 kg 1x3 70 kg

Squats 1x3 60 kg 1x3 80 kg 1x1 100 kg 1x1 120 kg

Compound 1x10
Pullups BW
LP 1x10 75 kg
HBR 12,5 kg DB:s
NG Pulldowns 40 kg

Compound 1x10
Bent over Laterals 10 kg DB:s
DB swing 8 kg DB:s
Snatch grip press 25 kg

Compound 1x10
Incline press 20 kg DB:s
Dips BW +10 kg
DBBP 22,5 kg DB:s

BB curl 3x8 30 kg
Lying tri ext 3x8 30 kg

Clean grip OHS 3x1 30 kg 5 sec pause at bottom.
My technique was a bit off today but managed to get a some really good drop snatches!
Posted by: Steff
« on: December 17, 2014, 10:59:48 AM »

Tall snatch of blocks: 3x3 40 kg 3x3 45 kg
Snatch pull + Snatch + Snatch balance 6x3 50 kg

Shoulder Compound set 1x10
thumbs up 6 kg DB:s
BNP 32,5 kg
70° laterals 8 kg DB:s

Back compound set 1x10:
HBR 12,5 kg DB:s
Cable row 65 kg
T-bar 25 kg
90° RDR 45 kg

Chest Compound set 1x10:
DBBP 25 kg
Incline DBBP 15 kg
Dips BW

Complex 3x1:
Pull from chest into squat 10 kg (technique bar)
Tall snatch 40 kg
Snatch 50 kg

Push downs 3x12 45 kg
Cable curl 3x12 30 kg

I still have a slight arch at the top of my snatch but it got better. I really liked the last complex and it seemed to pay off. :)
Feeling stronger and some aches and pains are fading away.   ;)
Posted by: Steff
« on: December 15, 2014, 10:45:13 AM »

Power cleans
2x3 70 kg
4x3 75 kg

Power Jerk
3x3 40 kg
2x3 50 kg

F-squat ramping up:
1x2 80 kg
1x1 90 kg
1x1 100 kg

OHS
3x3 50 kg

Shoulder compound set
OHP 40 kg
Bent over laterals 10 kg DB:s
DB swing 8 kg

Back compound set 1x10
BB row 60 kg
Long pull 70 kg
Chins BW (I stopped at eight didn't want to push it too far)
90° RDR 45 kg

Chest compound set 1x10
Dips BW +10 kg
DBBP 20 kg DB:s
Incline DBBP 17,5 kg DB:s

DB curl
3x10 12,5 kg DB:s

DB French press
3x10 22,5 kg

Felt awkward to start with power cleans so my technique was a bit uneven. The power jerks are still REALLY new to me but they're getting better.
OHS was good and easy. There're two weeks until my new program starts so I'll keep on gym surfing a bit more. ;)
Posted by: Steff
« on: December 13, 2014, 10:37:13 AM »

Snatch warm up: 3x3 30 kg, 3x3 35 kg, 2x3 40 kg

Snatch 1x3 45 kg 2x3 50 kg 3x3 55 kg

Snatch pull + snatch 1x1 55 kg

Power cleans 5x3 70 kg

Power Jerk 1x4 20 kg, 6x3 40 kg

Emphasis on technique today. I know what to work on = pull the bar even closer on snatches so I'll do one snatch pull followed by a snatch.
Tried it once today and it payed off immediately.  ;D

Skipped heavy snatch pulls.
Posted by: Steff
« on: December 12, 2014, 12:45:32 PM »

Back compound set 1x10:
DB row 17,5 kg
SA Cable row 25 kg
SA Pull down 15 kg
SA Full range row 15 kg

Long pull
1x10 65 kg

Chest Compound set 1x10:
Dips BW
Neck Press 46 kg
40° incline DBBP 17,5 kg DB:s
Cable flyes 20 kg

Shoulder Compound set 1x10
70° laterals 8 kg DB:s
BNP 30 kg
HBL thumbs up 5 kg DB:s
DB swing 8 kg

Biceps Compound set 1x10:
BTB Curl 15 kg
Spider curl 20 kg
DB curl 8 kg DB:s
High pulley double bicep curl 7,5 kg

Snatch
2x3 40 kg 2x3 45 kg 2x3 50 kg

HBR
1x10 10 kg

Tricep Compound set 1x10:
Kick backs 6 kg DB:s
DB French press 20 kg
Push downs 25 kg
Bench dips BW


Glute bridge 3x8 80 kg
Reversed Hypers with rubber band 3x3 BW
Posted by: Steff
« on: December 10, 2014, 10:38:39 AM »

Back compound set 1x10:
HBR 10 kg DB:s
T-bar row 20 kg
Long pull 70 kg
90° RDR 45 kg

Chest Compound set 1x10:
DBBP 20 kg DB:s
Dips BW
40° incline DBBP 17,5 kg DB:s

Shoulder Compound set 1x10
HBL thumbs up 4 kg DB:s
OHP 35 kg
70° laterals 8 kg DB:s

Biceps Compound set 1x10:
HBC 8 kg DB:s
Cable curl 25 kg
DB curl 8 kg DB:s
High pulley double bicep curl 7,5 kg

Tricep Compound set 1x10:
Lying Tri ext 30 kg
Pull over press 40 kg
Kick backs 6 kg DB:s

Glute bridge 3x6 60 kg

Single leg Glute bridge 2x10 BW

Squat stretch 3x1 min

Felt good just taking it easy and get some blood flow. :)
Left the gym feeling like I hadn't worked out.