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Old 08-01-2015, 05:25 AM   #1
Stefan Berg
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Default In between programs log...

I'm like a month in to this "program". It contains among other things eccentric back squats on fridays.
I can't do jerks yet due to a minor shoulder injury.

1 snatch + 1 hang snatch
6x1 60 kg

Tall snatch with smaller rubber bands, 13 cm plateau
4x5 10 kg (technique bar)

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!
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Old 08-03-2015, 04:18 AM   #2
Stefan Berg
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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.
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Old 08-05-2015, 05:13 AM   #3
Stefan Berg
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Seated Box jumps
1x1 of:Box + 6,7,8,9, bumbers (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 kg

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
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Old 08-07-2015, 05:03 AM   #4
Stefan Berg
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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.
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Old 08-08-2015, 05:34 AM   #5
Stefan Berg
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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 k
g

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 today anyway.
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Old 08-10-2015, 05:44 AM   #6
Stefan Berg
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OTM 10 min, 1 Snatch:
60 kg, 62,5 kg, 65 kg, 66 kg, 67 kg, 65 kg 65 kg, 65kg, 65 kg, 65 kg

Tall snatch with rubber bands "bar" around 7 cm above the bellybutton.
7x4 with broomstick
.
Snatch grip Push press
1x5 54, 57, 61 kg

BB row snatch grip cambered bar
2x5 40 kg

BB row clean grip
2x5 60 kg


Rev grip BB row
1x7 60 kg

Sots press
2x6 30 kg

Front squat
3x5 60 kg

BSS
3x5 25 kg

Superset:
Leg curls 3x8 40 kg
GM 3x8 60 kg

DBBP
1x5 35 kg DB:s
1x5 30 kg DB:s

Thanks to my training partner I was able to perform the OTM snatches better than I thought possible today. Instead of going 10 sets of 65 we ramped it a bit and that worked well!
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Old 08-12-2015, 05:41 AM   #7
Stefan Berg
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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".
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Old 08-13-2015, 04:12 AM   #8
Stefan Berg
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Weighted box jumps plates on floor
1x1 5 plates 50 kg
1x1 6 plates 50 kg
1x1 7 plates 50 kg PR

OHP
1x5 47 kg ,50 kg, 54 kg

Sots press Jerk grip BTN
2x10 20 kg

F-squat on plateau with green rubber bands
5x3 20 kg

Power cleans
5x2 60 kg

1 Clean high pull + 1 from hang
5x1 100 kg

HBR
3x3 27,5 kg DB:s
2x10 10 kg DB:s

Seated GM
3x8 77,5 kg

Roll outs
3x20

tricep push downs
3x8 60 kg
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Old 08-15-2015, 06:26 AM   #9
Stefan Berg
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Snatch ramp:
2x3 40 kg, 50 kg
1x3 55 kg, 60 kg

Snatch complex
6 sets of 1 snatch + 1 hang 65 kg (failed one rep)

Hang clean
6x1 85 kg

Push press
1x2 60, 65, 70 kg
1x1 75 kg
1x2 70 kg
1x3 65 kg

BB row
1x3 66 kg, 70 kg, 75 kg

Clean deads
1x1 140 kg
2x4 130 kg
1x5 110 kg

Sots press
2x10 20 kg


Snatch grip row cambered bar
2x10 30 kg

DBBP
3x5 35 kg

Prone eagle
3x12 5 kg DB:s

Push downs
1x5 80 kg
1x8 70 kg
1x10 60 kg

Back ext
3x8 20 kg (bar on neck)

KB sit ups
3x6/6 8 kg

BB curl
1x10 20 kg
2x8 30 kg
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Old 08-18-2015, 06:05 AM   #10
Stefan Berg
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Default Yesterdays WO.

OTM 10 min, 1 Snatch:
60 kg, 62,5 kg, 65 kg, 66 kg, 67,5 kg, 67,5 kg 68,5 kg, 68,5 kg, 68,5 kg, 68,5 kg (one failed rep @ 68,5 kg)

Snatch high pulls (Tommy Kono style)
2x3 80 kg (stick @ low chest) hit the stick
1x3 80 kg (stick @ mid chest) Hit the stick first set second close, third set 5 cm from stick
2x3 80 kg (stick @ high chest) second set-Hit the stick every rep.

Snatch grip Push press
1x5 50, 60, 65 kg
1x3 70 kg, 75 kg

Sots snatch grip
2x10 20 kg

DB row
3x8 35 kg

BB row snatch grip cambered bar
1x10 30 kg

Front squat
3x5 65 kg
1x1 alpine + 2 regular 80 kg

BSS
3x5 25 kg

Back bridge
3 min

Windshield wipers
3x20

Roll ups
3x8 50 kg

Push downs
3x5 80 kg

The OTM @68,5 kg is some kind of PR for me. I'm faster under the bar than before but have the strange behavior of being faster @55 kg than @68,5 kg. It got better this session but if I would get a super hero name it would probably be "The Slug" or something...
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