Duckkyy's confit modus operandi

[xydboy]

  On 4/26/2017 at 3:37 PM, heliumduck said:

overhead squat
bar x 10 x 2
30 kg x 10 x 3

push press
30 kg x 10 x 3
35 kg x 8 x 3
 

Expand  

https://www.nsca.com/education/articles/18_basic_core_training_exercises/ simple core exercises to help you in your overhead squat. For your consideration..

[heliumduck]

front squat
40 kg x 10
60 kg x 10
80 kg x6 x3
82.5 kg 5 x 6

snatch

single leg press

35kg x 10
55kg x 10
85 kg x 10
70 kg x 10 x 2

[heliumduck]

  On 4/26/2017 at 3:45 PM, xydboy said:

https://www.nsca.com/education/articles/18_basic_core_training_exercises/ simple core exercises to help you in your overhead squat. For your consideration..

Expand  

so many... but dunno how to do

[heliumduck]

alt arm db cheest press
14 kg x 14 x 4

24 kg x 10 x 3 @
flat
15 degree incline
30 degree incline

seat chest press
30 kg x 10 x 3

pull up 
8 x 4

face pull
10 kg x 15 x 4

[heliumduck]

db lat raise
8kg x 20 x4

db front raise
8kg x 20 x4

assisted pull up machine @ 21 kg
12 x 4

DL
50 kg x 12 x 3
70 kg x 12 x 3
90 kg x 8 x 4

snatch pr5actise

[heliumduck]

bent over row
30 kg x 15 x 3
40 kg x 15 x4

1 arm db row
20 kg x 15 x 4
28 x 12 x 4

[heliumduck]

long time long time....

after 2 days of MC + 2 days of diarrhea

28 MAy
50 kg snatch PR

cable row
30kg x 12 x 3
40kg x 12 x 3
57 kg x 12 x 2
67 kg x 12 x 2

1 arm db row
20 kg x 12 x 2
30 kg x 12 x 2
40 kg x 10 x 2

Edited May 30, 2017 by heliumduck

[heliumduck]

db side raise
10 kg x 6 x 5

db front raise
10 kg x 6 x 5

squat
60kg x 6 x2
80 kg x x2

front squat
100 kg x 3 x 2

[heliumduck]

o lift in the morning

 

db lat raise + under hand grip db front rasie

10 kg x10 x 3

 

db lat raise + overhand grip db front rasie

12 kg x10 x 3

 

alt db lat raise and front raise

4kg x 25

 

glute raise on smith machine

20kg x 10 x 2

30 kg x 10 x 2

40 kg x 10 x 2 + 20kg x 25

 

1 arm db row

24 kg x 10 x 3

30 kg x 10 x 3

14 kg - 12 L , 12 R, 13 L , 13 R

 

Deadlift

50 kg x10 x 2

70 kg x 10 x 2

80 kg x 10 x 2

60 kg  x 10 x 2

100 kg x 3 x 2

 

 

[heliumduck]

db lat raise
6kg x 10
12 kg x 10 x 6

db front raise
6kg x 10
10 kg x10 x 4
12 kg x 10 

assited pull up machine
mix of 28 and 35kg and wide and normal grip
10 reps each
6 sets in total

cable lat riase
5kg x 10 x 3

trip rope pull down
15 kg x 10 x 2 
20 kg x 10 x 3 , drop set on the last set 5kg x 25

DL
60 kg x 8
80 kg x 8 x 8

[heliumduck]

assisted pull up machine @ 35kg
10 x 4

front squat
40kg x 6
60kg x 6
80kg x 6
100kg x 3 , 3

db tri kick back
4kg x 10 x2 
8 kg x 10 x 2

push down
20kg x 10 x 2 

rope pull down
20 kg x 10 x 2

[heliumduck]

front squat + bAck squat
60 kg x 10 x 2 + 60 kg x 10 x 2
80kg x 8 x 2 + 80 kg x 8 x 2
90kg x 4 x 2 + 90kg x 4 x 2 

back squat + front squat , with belt
100 kg x 4 x 2 + 100kg x 4 x 2

[heliumduck]

DL
60 kg x 10 x 2
80 kg x 10 
90 kg x 10 

100 kg with belt
3 x 2

leg press
120 kg x 12 x 3
 

[heliumduck]

db lat raise + front raise
8 kg x10+10 x2 wamr up

db lat raise
10 kg x 10 x 4

cable front raise 
10 kg x 10
15 kg x 10, shakey
10 kg x 2, more control at 10 kg

cable lat raise, leaning stance
5kg x 10 x 3

rope tri pull down
10 kg x 10 x 4
10 kg x 20

[heliumduck]

snatch 
30 kg x 10
15 kg x 14, 4 failed reps

db lat raise
10 kg x 10
12 kg x 8 x 5

cable lat raise
3.75 kg x 12 x 3

tri rope pulldown
15 kg x 20 x 3

[heliumduck]

snatch
30 kg x 6 x 2
35 kg x 6 x 5, well i aim for 6 good reps, i lost count of the number of actual reps

db front raise
8 kg x 15 x 3

cable front raise
10 kg x 12 x 3

[heliumduck]

hiit class

assisted pullup machine
8 x 3

DL
60 kg x 10
80 kg x 8 x 5

[heliumduck]

yoga

friend brought me on his workout

v-bar tri pull down + single arm tip pull down
20 kg x 10 + 12.5kg x 8 x 3, single arm had a spot, too heavy

lying incline db front raise + conc bicep curl
8 kg x 12 + 12 kg x 8 x 2 + 14 kg x 8 , last set of DB curls was done on 14 kg

battle rope + some single arm push press
20x + 15 kg platex 8 on each + 8 both hands, heavy sia  unfarmiliar movement

cable lat raise
3.75 kg x 12 x 3

[heliumduck]

shrugs + rack pull 
60kg x 12 x 2
80kg x 12 x 2
90 kg x 10 x 2

BW dip + rear delt flye @3 kg
12 + 12 x3

[heliumduck]

snatch class hiit lat pulldown 30kg x 12 x 3 close grip lat pulldown machine 30 kg x 12 x 3 1 arm db row 30 kg x 6 x2  32 kg x 6 x 2 34 kg x 6 x2 cable chest flye 5kg x 12 x 3 @ 3 positions

[heliumduck]

smith machine squat
20 kg x10 x 3
40 kg x 10 x3

over head squat 
30 kg x 12 x3

squat
50 kg x 10 
70 kg x 10 x 2
90 kg x 10 x 2
110 kg x 6, with belt. yes. finally break 100 kg again

snatch

cable chest fly
7.5 kg x 12 x 3 @ 2 positions

facepull
15 kg x 12 x 3

abs + crunch machine

[heliumduck]

DL
50kg x 10 x 2
70kg x 10
90 kg x 10 x 2
110 kg x 6 x 3

[heliumduck]

over head squat 30 kg x 10 x2
60 kg front squat x 8 x 2
over head squat 30 kg x 8
60 kg front squat x 8
100kg front squat x 3

O lift practice

[heliumduck]

slack slack slack

O lift, not a good day

db lat raises
10 kg x 12 x 4

front raises
10 kg x 12 x 4

face pull
10 kg x 12 x 3

snigle arm cable row + tri rope pull down x4
7.5 kg x 12 + 20 kg x 12

12 kg kb swing 50 reps

[heliumduck]

walking lunges 4 set

pullup
8 x 5

ohp
30 kg x 10 x 3

db shoulder press
14 kg x10 x 2
20 kg x 10 x 3

cable fly
10 kg x 3 x 2 positions
snatch practise

[heliumduck]

ooops

Edited August 13, 2017 by heliumduck

[heliumduck]

2 back to back lifting sessions are bad for me,

smith machine bench
20 kg plate 10 x 3

bench press
50kg x 10 x 3
60 kg x 8, not stable

db chest press
20 kg x 10 x 2
24 kg x 12 x 3

ab work

stair climber 10 mins

[heliumduck]

snatch practice

reverse bi curls
20kg bar x 12 x 2
30 kg x 8

incline db bi curl
8 kg x 15 x 3

decline tri extension
8 kg x 15 x 3

skull crusher
+5kg plate x 12 x 3

db shoulder press
14 kg x 15 x3

cable lat raise
3.75 kg x 15 x 3

[heliumduck]

pause squat 
back sqwuat @ 60 kg x5 x5
front sqwuat @ 60 kg x5 x5

leg press
80kg x 15 x 5
100 kg x 10

leg curl
30 kg x 12 x 5
45 kg x 10

leg extension
30 kg x 12 x 5
40 kg x 10 x 5

single leg press
left 40 kg x 12 x 3

pistol squat
left x 10 x 3

[heliumduck]

snatch
40 kg x 5 x 3
45 kg x 5 x 3
50 kg x 1
took me close to 2 hours to complete

single leg press
left 40 kg x15 x 3


ab work

[heliumduck]

today
lat pull down
37.5 kg x 12 x 3

single arm lat pull down
3.75 kg x 15 x 3

squat
BW x 15 x 3
40 kg x 12 x 2
60 kg x 12 x 2

single leg squat
BW x 12
40 kg x 8
40 kg x 12
bw x 15

leg curl
45 kg x 12 x 3

OHP
bar x 12
30 kg x 8 x 2
bar x 15
 

[heliumduck]

snatch practise

[heliumduck]

db shoulder press
14 kg x 15 x4

lat raise
8 kg x 15 x 4

OHP
empty bar x 12
30 kg x 8 x 5
emprty bar x 15

under grip front raise
20 kg barberll x 8 x 4

seated db front raise alt arms
8 kg x 15 x 2 over handgrip 2 hammer grip

ab work

[heliumduck]

various pull down and assisted pullup machine

and machine row

all single arm motion, light weight focusing on  lat contraction

 

fronts squats

40 kg x 15 x 2

60 kg x 12 x 5

 

back squat x 12

 

Edited October 26, 2017 by heliumduck

[heliumduck]

snatch practise

[heliumduck]

squat
still shaky and wobbly

front squat
30 kg x 12 x 2
50 kg x 12 x 3
60 kg x 8 x3

back squat
60 kg x 10 x 3

inverted rows
10x 4

scapula holds
10 x 4

3kg db external rotation
10 x 4

[heliumduck]

db shoulder press

10kg x 12 x 2
14 kg x 15 x 3
20 kg x 12 x 3
24 kg x 5 x 5

supine rear delt row
8kg x 8 x 5

single arm rear delt fly
8 kg x 10 x 4

seated lat raise 
8 kg x 10 x 3

front raise
8kg x 10 x 3

behind the head press
empty bar x 8 x 3

[heliumduck]

assisted pullup machine
@35kg x 12 x 5

OHP
30 kg x 12 x 5

1arm db row
20 kg x10 x 4

db shoulder press
14 kg x 12 x5

deadlift
60 kg x 10
80 kg x 10 x 4

[heliumduck]

snatch practise

decline bench
40 kg x 10 x 3

db chest press
24 kg x 6 x5

smith machine behinf the head press
20 kg x 10 x 3

front squat
60 kg x 10 x 3

assist pull up machine
15 x 3

lat pull down
20 kg x 15 x 3

ab work
 

Edited November 11, 2017 by heliumduck

[heliumduck]

overhead squat
empty bar x 12 x 2
30 kg x 12 x 2
40 kg x 12 x 2

front squat
60 kg x 12 x 2
70 kg x 10 x 2
80 kg x 8 x 3

smith machine back squat
40 kg x 12 x 3

smith machine split squat
20kg x 8 x 3

overhead split squat
empty bar x 8 x 2
40 kg x 8 x 3

[heliumduck]

clean and jerk practise
couldnt even snatch 40 kg today

db chest press
24 kg db x 6 x 5

decline bench
40 kg x 15 x3

cable flies
7.5 kg x12 x 3 bottom up
5 kg x 12 x 3 bottom up
7.5 kg x 10 top down
5 kg x 10 top down

OHP
40 kg x 6 x 5

back squat

60kg x15 x 4

hip thrust
100 kg x 6 x5
40 kg x 40

incline pull up/ incline body row
10 x 5

[heliumduck]

did a grid class for the first time, wow i am so immobile

snatch practise

smith machine lunge squat
40 kg x 15 x 3

assited pull up machine
15 x 2 then gave it up for a PT client

db rear delt fly
10 kg x 12 x 4

assited pull up machine
15 x 2 

wide parallal grip lat pull down
20 kg x 20, 15 10

BW calve raises
7 x 5

[heliumduck]

calve raise set 1
7x7

OHP
40 kg x 6 x 3
42.5 kg x 6 x 3

db chest press
24 kg x 6 x 3
30 kg x 4 x 3

decline bench
40 kg x 12 x 3

assisted pull up machine @ 28 kg x 15 x 3

st arm lat pull down
17.5 kg x 12 x 3

cable lat raise
5 kg x 12 x 44

db pull over
12 kg x 12 x 3

calve raise set 2
7x7

[heliumduck]

snatch 

back squat
60kg x 10 x 10

front squat, FML i dont think i can front squat now... form is totally off imo
100 kg x 3 x 3

smith machine static lunge
20 kg 8 x 3

[heliumduck]

snatch practise

OHP
40 kg x 8 x4
42.3 x 8 x 4

overhead squat
40 kg x 6 x 4

frontsqua
60 kg x 6 x 4

smtih machine behind the head press
empty x 10 x 2
20 kg x 10 x 2
em,pty x 20

assist pull up machine @38kg x 20
wide parallel grip lat pull down @ 30 kg x 20
narrow parallel grip lat pull down @ 30 kg x 20

[heliumduck]

over head squat
40 kg x10 x3

db shoulder press
20 kg x 10 x 5

db lat raise
12 kg x 10 x 5
last set drop set 6 kg x20
12 is heavy, 10/6 would be good

[heliumduck]

snatch only, fried my CNS

 

smith machine behind head press

empty bar x 15 x 3

[heliumduck]

yesterday ~forgot liao

deadlift
pull shrug
db lat raise

today
db seated shoulder press
14 kg x 10 x2 
20 kg x 12 x 5

db lat raise
8 kg x 10 x 5
4 kg x 20

cable lat raise
4kg x 10 x 5
1.5 kg x 20

assisted pull up machine @ 36 kg, today go lighter
40 reps

[heliumduck]

snatch abit

1 arm DB row
20 kg x 15 x 2
24 kg x 15 x 3
30 kg x 6 x 3 + drop set 14 kg x 20

OHP
40kg x 10 x 3
42.5 kg x 3 x 3
45kg x 3 x 3

leg press
40 kg x 15
80 kg x 15
120 kg x 15 x 3
160kg x 6 x 3 + drop set 40 kg x 20


hip thrust
40 kg x 15 x2
80 kg x 15 x2 
100 kg x 3 x 5

db pullover
12 kg x 15 x3

[heliumduck]

O lift - focus on mid-thigh pulls, no snatching or C&J, just pulling drills

OHP
40kg x 10 x 4

front squat
50 kg x 10
60kg x 10
70kg x 10 x 3

smith machine hip thrust
60kg x 10 
70kg x 10
80kg x 10 x3

decline bench
40 kg x 10 x 3

rotary ab work on the decline bench x 30 x 2

assist machine pull up x 30

14 kg db pullover x 15

40 kg jump squat
6 x 4