12 weeks of a workout with a fancy name!

[Steff]

Compoundset:
Seated Speed AMS 10x6 10 kg
Seated speed SG-OHP 10x6 10 kg
Speed OHP 10x6 20 kg

RGPD
3x8 50 kg

Long Pull
3x8 85 kg

Incline DBBP
3x8 15 kg DB:s

Superset
Laterals 3x8 8 kg DB:s
Bent laterals
DB Curl 3x8 8 kg DB:s
Speed Tri ext 3x6 25 kg

Did an upper body WO Wednesday as well I had to give my knee a rest. I've had too many WO with heavy power snatches and power cleans... + too much volume for a injured knee.

[Steff]

Bike 10 min

Squats to box at parallel
OH Squat (narrow grip)5x20 15 kg

10 min bike

Leg ext
3x10 10 kg

Compoundset:
SLDL 3x10 60 kg
Rev Hypers 3x10 BW
Seated GM 3x10 30 kg

SG OHP
3x8 30 kg

OHP
3x6 40 kg

Rev BB row
3x8 60 kg

Compoundset
HBR 3x8 20 kg DB:s
BB row 3x8 40 kg
NGPD 3x8 45 kg
RGPD 3x8 34 kg

Superset
Laterals 3x8 8 kg DB:s
Push ups 3x8 BW (explosive)

Superset
Tri ext 3x8 40 kg
DB Curl 3x8 8 kg DB:s

Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg

[Steff]

Bike 10 min

OHP
3x8 35 kg (as much speed as possible)

SG OHP
3x8 25 kg (as much speed as possible)

Compoundset
HBR lat 3x8 20 kg DB:s
Long Pull 3x8 80 kg
NG Pulldowns 3x8 50 kg
Rev pulldowns 3x8 50 kg

Compoundset
High incline DB Flyes 3x8 10 kg
High incline Squees press 3x8 10 kg DB:s
Incline DBBP 3x8 20 kg DB:s
Dips 1x8 BW, Neckpress 1x8 45 kg, Dips 1x8 BW

Tricep compoundset:
Rope Tri ext 3x8 35 kg
Kickbacks 3x8 10 kg DB:s
JB Press 3x8 20 kg
Lying tri ext 3x8 20 kg
Pullover-cg press ecc-JB 3x8 20 kg
Pushdowns 3x8 30 kg

DB curl
1x10 12,5 kg, 11 kg, 10 kg DB:s

Laterals
3x10 8 kg DB:s

[Steff]

Todays WO

Bike 10 min

Squats to box at parallel
OH Squat (narrow grip)5x20 27,5 kg

10 min bike

SLDL
3x10 70 kg

OHP
3x5 40 kg

SG OHP
3x5 30 kg

BB row
3x5 70 kg

Compoundset:
BB row 3x8 60 kg
HBR 3x8 20 kg DB:s
Long Pull 3x8 95 kg
Pulldowns 3x8 50 kg

Compoundset
High incline DB flyes 2x8 10 kg
High incline Squeez press 2x8 10 kg DB:s
High incline DBBP 2x8 10 kg
Neck press 2x8 45 kg

Laterals
3x8 10 kg DB:s

Superset
Tri ext 1x5 50 kg, 1x6 45 kg, 1x8 40 kg
Kickbacks 1x5 10 kg DB:s, 1x6 10 kg, 1x8 10 kg DB:s

DB Curl
3x10 10 kg DB:s

Compound set
Seated GM 3x10 20 kg
Rev hypers 3x10 BW

Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg

[Steff]

Now I squat 5x10 to below parallell 3 days/week increasing the weight by 5 kg each week if I don't get sore. So next week 32,5 kg.
Since I do OHS with a narrow grip and weightlifting shoes I just had to remove a 5 kg weight to get the same angle in the knee as I got at the PT doing the test squat barefoot.
I'm allowed to do Clean deadlifts and snatch deadlifts now.... ok just at 45 kg but it's a huge step forward.

[Steff]

Bike 10 min

BB HBR
1x3 70 kg, 80 kg
1x2 90 kg, 100 kg, 110 kg (not all reps to bench)
1x3 140 kg (I got it half way on each rep)
1x3 100 kg (almost to bench)
3x3 90 kg

Compound HBR
3x3 30 kg
3x3 20 kg (elbows out)

Speed work compound set
SG OHP 3x4 20 kg
OHP 3x4 20 kg
Plyo Push up 3x3 BW
AMS 3x4 10 kg

Laterals
2x4 15 kg DB:s
1x5 12,5 kg DB:s

Compound set
Standing DB tri ext 3x3 12,5 kg DB:s

DB curl
3x3 20 kg DB:s
Rope tri ext 3x3 50 kg

Bike 20 min

My knee is a lot better now but I'll rest until next Wednesday!

[Steff]

Todays WO

Bike 10 min

Smith machine leg press 1x20 26 kg

OHSQ 3x10 30 kg 1,5 cm lower box

Full range OHSQ 5x10 15 kg

Squat to normal box 5x10 50 kg (Sets: 2 OHSQ, 2 Fsq, 1 Back squat)

Snatch deadlifts 3x5 40 kg

SLDL 3x8 40 kg

Gluteus medius work + lower back
Clam with a twist 3xmax
Rubberband walk 3x20/20 steps
Back ext 3x8 BW

LP 3x8 95 kg
CGPD 3x8 40 kg

Compoundset
Push ups to boxes 3x3 BW
CG OHP 3x6 20 kg
OHP 3x6 30 kg
Laterals 3x8 7 kg DB:S

Superset
DB curl 3x10 7 kg DB:s
Tri ext 3x8 45 kg

Deep core exercise 3x5 BW
Russian twist 3x20 15 kg

Weird stuff... if I push my knees forward as much as I can squatting full range I have no pain what so ever but if I don't actively do that I can feel a little bit of "pain" on the the way up.

[Steff]

Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box 1x10 55 kg (back squat)
4x10 50 kg (Sets: 2 OHSQ, 2 Fsq,)

Full range OHSQ 5x10 20 kg

Squat Jerks 2x5 30 kg, 3x5 40 kg

Snatch deadlifts 3x5 40 kg

Gluteus medius work
Clam with a twist 3xmax
Rubberband walk 3x20/20 steps
Rev Back ext 3x8 BW

HBR 3x5 35 kg DB:s
LP 3x10 95 kg

Compoundset
Push ups to boxes 3x5 BW
CG OHP 3x3 20 kg
OHP 3x3 25 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x8 40 kg + kickbacks 3x8 10 kg DB:s

Russian twist 3x20 15 kg

Did train Monday just didn't logg it here.

[Steff]

Bike 10 min

HBR 5x3 40 kg DB:s

Compoundset
HBR 2x8 20 kg DB:s
HBR wide 2x8 10 kg DB:s
LP 2x8 95 kg
Rev grip PD 2x8 50 kg

Compoundset
OHP 3x6 20 kg
SG OHP 3x6 15 kg
Push ups to boxes 3x5 BW

Laterals 3x8 10 kg DB:s
Bent laterals 3x8 10 kg DB:s

Incline DB curl 3x10 10 kg

Compoundset for speed
Tri ext 3x3 25 kg
Kickbacks 3x3 4 kg DB:s
Pushdowns 3x3 30 kg

Squat stretch against wall 3x5 min

[Steff]

Bike 10 min

Smith machine leg press 1x20 26 kg

Squat to normal box 1x10 55 kg (back squat)
2x10 52,5 kg, 2x10 50 kg (Sets: 2 OHSQ, 2 Fsq,)

Full range OHSQ 5x10 20 kg

Squat Jerks 1x5 30 kg, 3x5 40 kg, 2x1 50 kg, 3x5 40 kg

Snatch deadlifts 3x5 40 kg

Gluteus medius work
Clam with a twist 3xmax
Rubberband walk 3x25/25 steps

HBR 3x8 15 kg DB:s
CGPD 3x8 45 kg

Compoundset
Push ups to high boxes 3x3 BW
CG OHP 3x6 10 kg
OHP 3x6 20 kg
Laterals 3x8 10 kg DB:S

Superset
DB curl 3x10 10 kg DB:s
Tri ext 3x8 45 kg + kickbacks 3x8 10 kg DB:s