Steff's Olympic lifting log!

[Steff]

Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x3 132,5 kg

GM
4x8 60 kg

Hip bridge
3x8 100 kg

SL roll ups
3x8 50 kg

Snatch grip deadlifts
3x2 100 kg

Box jumps
5x2 Box + 6 bumpers

Incline sit up with DB OH
3x8 12,5 kg

Better at braking than last time, going for 135 kg next week.
The deadlift felt unbearably heavy after the posterior chain exercises.

[Steff]

Snatch complex:
1 hip snatch + 2 hang snatches
6x1 55 kg

1 Hang clean +1 clean
5x1 80 kg

Push press
6x4 60 kg

Sots press clean grip
2x10 27,5 kg


BB row
1x5 62,5 kg, 67,5 kg, 70 kg
Rev row 1x10 60 kg
BB row snatch grip cambered bar
1x10 30 kg, 10 kg

Seated GM
3x8 72,5 kg

Rev hypers
3x10 BW

DBBP
3x8 27,5 kg DB:s

Windshield wipers
3x20

Snatches coming together nicely. Gonna check my right shoulder when my PT is back from his vacation.

[Steff]

OTM 10 min, 1 Snatch @ 55 kg

Front squat 1 alpine 10 sec pause +2 ordinary
3x1 75 kg

Leg press
1x8 80 kg

Snatch grip Push press
3x3 67,5 kg
Sots press
1x4 30 kg +1x6 20 kg

Step ups
2x5 50 kg

Leg ext
1x8 60 kg

Tall snatch with rubber bands
3x5 10 kg  shorter bands this time

BB rev row CG
3x5 75 kg
2x10 30 kg cambered bar

Leg curl
3x5 45 kg

DBBP
3x8 30 kg DB:s

Prone Eagle
1x10 4 kg DB:s
1x12 2 kg DB:s
Dropset: 1x10 4 kg, 1x5 2 kg, 1x6 1 kg DB:s
1x10 4 kg DB:s

Single arm KB sit up
3x6/6 4 kg

BB curls
3x10 20 kg

[Steff]

One legged "Box" jumps (I just put the bumpers on the floor)
1x1 of: 5,8,9,10,12 bumbers

OHP
1x3 50 kg ,54 kg, 57 kg

BTNP
1x10 40 kg

Sots press Jerk grip BTN
1x10 30 kg
1x10 20 kg

F-squat jump to box with green rubber bands
5x3 20 kg

Superset:

Power cleans
5x2 70 kg
HBR
3x5 20 kg DB:s

OH shrug + 45° Snatch G shrug + clean grip shrug
1x27 30 kg+1x10 70 kg + 1x6 140 kg
1x20 30 kg +1x12 70 kg + 1x8 140 kg

Superset:
Tall snatch with rubber bands
5x5 10 kg (technique bar) making the Rubber bands shorter each set. 8,5 cm at the last set
Snatch panda pulls (Kinda Tommy Kono style) 1 from floor + 1 hang
6x1 70 kg

Tri pushdowns
2x4 95 kg eccentric
1x4 90 kg eccentric
1x10 60 kg normal

BSS explosive
4x3 8 kg

Back bridge
3 min 45 sec

Incline rev crunches
3x14 BW

Back ext
3x8 BW

[Steff]

1 snatch + 1 hang snatch
6x1 60 kg

Tall snatch with smaller rubber bands, 13 cm plateau
4x5 10 kg

OTM 10 min, 1 clean
80,80,85,85,90,90,90,90,90,90 kg

Push press
3x2 65 kg

BB row
1x3 66,70,75 kg

Snatch grip row on cambered bar
1x10 30 kg

Sots press
2x10 30 kg

GM
3x5 80 kg
1x8 60 kg

Back ext (bar on neck)
1x5 30 kg
2x8 30 kg

3 way laterals
1x7,7,7 10 kg DB:s
1x8,8,8 6 kg DB:s

Mixed Ab-work
3x15

45° Cuban rotations
3x15 1,25 kg in each hand

Rope French press
3x8 35 kg

Really good snatch day. I could concentrate on stuff like getting under the bar quicker instead of getting the second pull right.
Only thing that can be a bit worrying is that I fell really worn out right now!

[Steff]

OTM 10 min, 1 Snatch @ 62,5 kg

Snatch high pulls (Tommy Kono style)
1x2 80 kg (stick @ mid chest) hit the stick
3x2 90 kg (stick @ low chest but above pec line) Hit the stick first set second close, third set 5 cm from stick
1x3 80 kg (stick @ low chest but above pec line) Hit the stick every rep.

Clean high pulls
1x2 90, 100, 110, 120, 130 kg

Snatch grip Push press
1x3 65 kg
2x3 70 kg

BB row
1x5 62,5 kg
1x3 70 kg
1x4 80 kg

Sots press
1x8 35 kg
1x10 35 kg

Front squat 1 alpine 10 sec pause +2 ordinary
3x1 60 kg

BSS
3x5 25 kg

DBBP
3x5 32,5 kg DB:s

Prone Eagle
2x15  4 kg DB:s


During the warm up the snatches felt horrible. When I got to 55 kg it felt heavier than 60 kg did Saturday. Somehow I managed to turn it around so I really surprised my self when doing OTM snatches!
Didn't have time to do abs and back work but managed to cram in 2 sets of shoulder pre-hab.

[Steff]

Seated Box jumps
1x1 of:Box + 6,7,8,9 (9 bumpers = PR)

OTM 10 min 1 Power clean
65,70,75,80,85,85,85,85,85,85 (two fails)

OHP
1x5 47 kg
1x3 54 kg
1x Fail 60 kg (did 2 eccentric instead)

Sots press Jerk grip BTN
2x10 32,5 kg

F-squat with green rubber bands
4x3 40 kg

Snatch deads
1x3 90 kg, 105 kg
1x1 115 kg, 125 kg, 135 kg...fail
1x1 115 kg
1x3 100 kg

HBR
3x3 30 kg DB:s
1x10 12,5 kg DB:s (hold at top)

Seated GM
3x8 75

Tri pushdowns
3x4 95 kg eccentric
1x10 60 kg normal

Step ups explosive
4x3 30 kg

RC combo
Prone eagle 2x12 5 kg DB:s
45° cuban rotations 2x12 1,25 kg in each hand
Face pulls 2x30 20 kg
OH shrug 2x17 30 kg

Incline rev crunches
3x16 BW

BB curl
3x10 25 kg

[Steff]

Squat ramp
1x5 60, 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x3 135 kg

Box jumps (just touching ground and jumping again)
5x3 box +5 bumpers

Hip bridge
3x4 130 kg

SLDL
3x8 90 kg

Leg curl
3x5 45 kg

Leg press
1x10 42,5 kg, 52,5 kg

Incline sit up
2x8 20 kg
1x15 BW

Discovered that I by mistake wrote 135 kg on eccentric squats last week. I should have been 132,5 kg. Anyway this week this set up has payed off... 120 kg felt almost as 110 kg used to.

[Steff]

Snatch ramp:
2x3 40 kg, 50 kg
1x3 55 kg, 60 kg

Snatch complex
6 sets of 1 snatch + 1 hang +1 hip 62 ,5 kg (failed one rep)

Hang clean + clean
6x1 75 kg

Clean pulls from hang
1x2 100,100,120,120,120 kg
1x3 100 kg

Push press
3x3 65 kg

BB row
1x5 62,5 kg, 65 kg, 70 kg

Snatch deads to knees
4x3 100 kg

Sots press
2x8 35 kg

Back ext
3x6 40 kg (bar on neck)

KB sit ups
1x4/4 12 kg
1x5/5 8 kg
1x6/6 4 kg

Body hurts allover and I'm feeling worn... might be time to back off a little bit.
Pretty satisfied with my OL-lifting anyway. 

[Steff]

Squat ramp
1x7 60 kg
1x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
3x3 137,5 kg

Box jumps
3x2 box+ 5 bumbers

Hip bridge
3x3 140 kg

Snatch Panda pulls (Tommy Kono style)
1 from floor + 2 from hang 80 kg (stick @ mid chest) 3x1


Superset:
SLDL
3x8 60 kg
Leg curl
3x3 50 kg

Leg press
1x10 50 kg

Russian twist
3x20 20 kg

Squats felt really good today.... Made a non planned pause squat on 120 kg and it felt relatively easy. The eccentric squats was easier than I expected and I came out of the workout feeling "fresh".