Author Topic: Steff's Olympic lifting log!  (Read 263671 times)

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #160 on: December 02, 2015, 03:27:42 PM »
Superset:
Power clean
5x1 80 kg
HBR
3x3 32,5 kg DB:s
1x10 17,5 kg

Vertical jumps
stick 71 cm from ceiling
3x2 (hit the stick the last set)

Clean high pulls
3x2 105 kg

BB jumps
1x2 40 kg, 50 kg, 60 kg

Step ups
3x3 20 kg

OHP
6x3 55 kg

Back ext 3 sec hold at top
3x8 BW +20 kg

DB laterals
3x8 9 kg DB:s

Rope French press
2x3 45 kg
1x10 35 kg

KB sit ups
3x4/4 12 kg

Had some weird timing problem with the power cleans but sorted them out!

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #161 on: December 04, 2015, 01:10:52 PM »
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 157,5 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
4x3 120 kg

Leg press
1x10 50 kg

Leg curl
3x3 47,5 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #162 on: December 05, 2015, 01:20:22 PM »
Snatch:
9x2 57,5 kg (not my best day... 3 or 4 missed reps but felt powerful and had a really good second pull throughout the WO.

Snatch high pull
1x3 70 kg
1x2 80 kg
1x1 85, 90, 90, 90, 100, 112,5 kg
1x3 75 kg

Tall snatch with rubber bands
5x5 20 kg

Dips
1x15 BW
3x8 BW+ 10 kg (weight on the back of my belt)

Jerk technique
4x5 20 kg


DB row
3x5 40 kg

Seated GM
3x8 65 kg

Decline crunches
3x10 BW

Lowered the volume here. Will try to spread out the heavier lifting throughout the week. So cleans and clean pulls will be done on Wednesdays and I'll do the lighter power cleans Saturdays.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #163 on: December 07, 2015, 01:20:05 PM »
Warm up: High pulls and snatches up to 55 kg,
1x2 57,5 kg

OTM 10 min, 1 Snatch:
57,5 kg  (felt slow and off today the last two sets was good though

Snatch high pull
1x1 70 kg, 80 kg (no straps on these two sets)
3x3 75 kg
1x3 80 kg

Tall snatch with light rubber bands
1x4 20 kg (was too slow here today decreased the weight)
4x4 10 kg

Front squat first rep 10 sec pause at bottom with tension
3x1+2 65 kg

BSS 3x40 kg

Pull ups
3x3 BW +15 kg
1x10 BW

HBR
1x10 burns at top. 30 sec rest then:
1x8 15 kg DB:s

Death marches
3x3/3 35 kg DB:s

Knees to elbows
3x20

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #164 on: December 09, 2015, 03:25:15 PM »
Cleans
1x1 70, 80, 85, 90 kg
3x2 90 kg (slower than usual under the bar, need to do hang cleans for a while)

Clean high pulls
1x1 110 kg, 120 kg, 130 kg
3x3 110 kg

HBR
3x2 35 kg DB:s
2x10 17,5 kg

Step ups
3x3 20 kg

OHP
1x3 57,5 kg
5x2 57,5 kg

Shoulder compound set 20 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN
Jerk grip press BTN
Savicka's press
Bradford press
Push press

Back ext 2 sec hold at top
3x8 BW

DB laterals
3x8 9 kg DB:s

KB sit ups
3x6/6 8 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #165 on: December 11, 2015, 01:34:12 PM »
Squat ramp
1x8 60 kg
2x5 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 157,5 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge explosive
4x3 125 kg

Leg press
1x10 50 kg

Leg curl
3x3 50 kg


Better eccentric than last friday... started to feel DOMS in my quads 3 hours after the WO.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #166 on: December 12, 2015, 01:10:33 PM »
Snatch:
8x2 57,5 kg

Snatch high pull
1x3 70 kg
1x2 80 kg
1x2 85, 90, 90, 90, kg
1x3 70 kg

Hang pull + pull from floor
2x1 70 kg

Tall snatch with rubber bands
3x4 20 kg

Pull ups
3x3 BW +20 kg
1x10 BW

Dips
1x15 BW
3x8 BW+ 15 kg (weight in front)

Jerk technique
3x5 20 kg


Seated GM
3x8 70 kg

Russian twist
3x20 20 kg

Seated Muscle snatch
3x5 25 kg

Finally got the rhythm of the turnaround on the snatch right and managed to drop faster. So even though I missed 3-4 reps I'm satisfied.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #167 on: December 14, 2015, 12:44:35 PM »
OTM 10 min, 1 Snatch:
57,5 kg

Snatch high pull
1x1 75 kg, 80 kg (no straps on these two sets)

Snatch high pull:1 from hang +3 from floor
3x1 72,5
3 deadlifts +Snatch high pull: 1 from hang +2 from floor
1x1 72,5 kg
Snatch high pull:2 from hang +3 from floor
1x1 67,5 kg

Tall snatch with light rubber bands
5x5 10 kg

Front squat first rep 4 sec eccentric and 10 sec pause at bottom with tension
3x1+2 70 kg

BSS 3x40 kg

Sn G  1x6 40 kg
Cl G  1x7 67,5 kg
Rev G  1x7 67,5 kg

Superset:
Sn g shrug
45° 1x8 67,5 kg
90° 1x8 67,5 kg
HBR
1x8 burns at top. 30 sec rest then:
1x8 15 kg DB:s

Back ext
3x8 30 kg

Knees to elbows
3x20

I have a better bar path from hang position so I'm trying to fix that hence the pulling stuff.
Pretty good day snatching OTM. Felt strong over all. BW with lifting shoes 78,9 kg.

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #168 on: December 17, 2015, 09:42:36 AM »
Hang Cleans
1x1 70, 80, 85, 90 kg
4x2 90 kg

Clean high pulls
1x2 110 kg, 120 kg, 120 kg
1x3 110 kg, 100 kg

HBR
3x3 35 kg DB:s
1x10 17,5 kg

Step ups
3x3 20 kg

OHP
2x3 57,5 kg
4x2 57,5 kg

Jerk technique
4x5 20 kg

Shoulder compound set 22,5 kg 5 reps on each exercise:
Seated muscle snatch
Snatch grip press BTN (sots style)
Jerk grip press BTN
Savicka's press
Bradford press
Push press


Back ext
3x10 BW

DB laterals
3x8 9 kg DB:s

KB sit ups
3x8/8 4 kg

Offline Steff

  • Global Moderator
  • Hercules Member
  • *****
  • Posts: 981
  • Karma: +6/-0
  • From BB to OL-lifting
    • View Profile
Re: Steff's Olympic lifting log!
« Reply #169 on: December 18, 2015, 11:52:56 AM »
Squat ramp
1x7 60 kg
2x3 80 kg
1x2 100 kg
1x1 110, 120 kg

Eccentric squats
4x1 160 kg

Box jumps
3x2 box+ 6 bumbers

Hip bridge, explosive with 2 sec hold at top
4x3 130 kg

Leg press
1x10 50 kg (3 sec eccentric/rep)

Leg curl
3x3 55 kg


Eccentric squats went really well! :)