xydboy Posted April 26, 2017 Report Share Posted April 26, 2017 7 minutes ago, heliumduck said: overhead squatbar x 10 x 230 kg x 10 x 3push press30 kg x 10 x 335 kg x 8 x 3 https://www.nsca.com/education/articles/18_basic_core_training_exercises/ simple core exercises to help you in your overhead squat. For your consideration.. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted April 29, 2017 Author Report Share Posted April 29, 2017 front squat40 kg x 1060 kg x 1080 kg x6 x382.5 kg 5 x 6snatchsingle leg press35kg x 1055kg x 1085 kg x 1070 kg x 10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 29, 2017 Author Report Share Posted April 29, 2017 On 26/04/2017 at 11:45 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.. so many... but dunno how to do Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 2, 2017 Author Report Share Posted May 2, 2017 alt arm db cheest press14 kg x 14 x 424 kg x 10 x 3 @flat15 degree incline30 degree inclineseat chest press30 kg x 10 x 3pull up 8 x 4face pull10 kg x 15 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 14, 2017 Author Report Share Posted May 14, 2017 db lat raise8kg x 20 x4db front raise8kg x 20 x4assisted pull up machine @ 21 kg12 x 4DL50 kg x 12 x 370 kg x 12 x 390 kg x 8 x 4snatch pr5actise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 22, 2017 Author Report Share Posted May 22, 2017 bent over row30 kg x 15 x 340 kg x 15 x41 arm db row20 kg x 15 x 428 x 12 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 30, 2017 Author Report Share Posted May 30, 2017 (edited) long time long time.... after 2 days of MC + 2 days of diarrhea28 MAy50 kg snatch PRcable row30kg x 12 x 340kg x 12 x 357 kg x 12 x 267 kg x 12 x 21 arm db row20 kg x 12 x 230 kg x 12 x 240 kg x 10 x 2 Edited May 30, 2017 by heliumduck JLeanFit 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 8, 2017 Author Report Share Posted June 8, 2017 db side raise10 kg x 6 x 5db front raise10 kg x 6 x 5squat60kg x 6 x280 kg x x2front squat100 kg x 3 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 10, 2017 Author Report Share Posted June 10, 2017 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 14, 2017 Author Report Share Posted June 14, 2017 db lat raise6kg x 1012 kg x 10 x 6db front raise6kg x 1010 kg x10 x 412 kg x 10 assited pull up machinemix of 28 and 35kg and wide and normal grip10 reps each6 sets in totalcable lat riase5kg x 10 x 3trip rope pull down15 kg x 10 x 2 20 kg x 10 x 3 , drop set on the last set 5kg x 25DL60 kg x 880 kg x 8 x 8 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 18, 2017 Author Report Share Posted June 18, 2017 assisted pull up machine @ 35kg10 x 4front squat40kg x 660kg x 680kg x 6100kg x 3 , 3db tri kick back4kg x 10 x2 8 kg x 10 x 2push down20kg x 10 x 2 rope pull down20 kg x 10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 3, 2017 Author Report Share Posted July 3, 2017 front squat + bAck squat60 kg x 10 x 2 + 60 kg x 10 x 280kg x 8 x 2 + 80 kg x 8 x 290kg x 4 x 2 + 90kg x 4 x 2 back squat + front squat , with belt100 kg x 4 x 2 + 100kg x 4 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 4, 2017 Author Report Share Posted July 4, 2017 DL60 kg x 10 x 280 kg x 10 90 kg x 10 100 kg with belt3 x 2leg press120 kg x 12 x 3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 5, 2017 Author Report Share Posted July 5, 2017 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 10, 2017 Author Report Share Posted July 10, 2017 snatch 30 kg x 1015 kg x 14, 4 failed repsdb lat raise10 kg x 1012 kg x 8 x 5cable lat raise3.75 kg x 12 x 3tri rope pulldown15 kg x 20 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 11, 2017 Author Report Share Posted July 11, 2017 snatch30 kg x 6 x 235 kg x 6 x 5, well i aim for 6 good reps, i lost count of the number of actual repsdb front raise8 kg x 15 x 3cable front raise10 kg x 12 x 3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 12, 2017 Author Report Share Posted July 12, 2017 hiit classassisted pullup machine8 x 3DL60 kg x 1080 kg x 8 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 13, 2017 Author Report Share Posted July 13, 2017 yogafriend brought me on his workoutv-bar tri pull down + single arm tip pull down20 kg x 10 + 12.5kg x 8 x 3, single arm had a spot, too heavylying incline db front raise + conc bicep curl8 kg x 12 + 12 kg x 8 x 2 + 14 kg x 8 , last set of DB curls was done on 14 kgbattle rope + some single arm push press20x + 15 kg platex 8 on each + 8 both hands, heavy sia unfarmiliar movementcable lat raise3.75 kg x 12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 14, 2017 Author Report Share Posted July 14, 2017 shrugs + rack pull 60kg x 12 x 280kg x 12 x 290 kg x 10 x 2BW dip + rear delt flye @3 kg12 + 12 x3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 15, 2017 Author Report Share Posted July 15, 2017 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 16, 2017 Author Report Share Posted July 16, 2017 smith machine squat20 kg x10 x 340 kg x 10 x3over head squat 30 kg x 12 x3squat50 kg x 10 70 kg x 10 x 290 kg x 10 x 2110 kg x 6, with belt. yes. finally break 100 kg againsnatchcable chest fly7.5 kg x 12 x 3 @ 2 positionsfacepull15 kg x 12 x 3abs + crunch machine firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 24, 2017 Author Report Share Posted July 24, 2017 DL50kg x 10 x 270kg x 1090 kg x 10 x 2110 kg x 6 x 3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 25, 2017 Author Report Share Posted July 25, 2017 over head squat 30 kg x 10 x260 kg front squat x 8 x 2over head squat 30 kg x 860 kg front squat x 8100kg front squat x 3O lift practice Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 3, 2017 Author Report Share Posted August 3, 2017 slack slack slackO lift, not a good daydb lat raises10 kg x 12 x 4front raises10 kg x 12 x 4face pull10 kg x 12 x 3snigle arm cable row + tri rope pull down x47.5 kg x 12 + 20 kg x 1212 kg kb swing 50 reps Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 6, 2017 Author Report Share Posted August 6, 2017 walking lunges 4 setpullup8 x 5ohp30 kg x 10 x 3db shoulder press14 kg x10 x 220 kg x 10 x 3cable fly10 kg x 3 x 2 positionssnatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 13, 2017 Author Report Share Posted August 13, 2017 (edited) ooops Edited August 13, 2017 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 13, 2017 Author Report Share Posted August 13, 2017 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 18, 2017 Author Report Share Posted August 18, 2017 snatch practicereverse bi curls20kg bar x 12 x 230 kg x 8incline db bi curl8 kg x 15 x 3decline tri extension8 kg x 15 x 3skull crusher+5kg plate x 12 x 3db shoulder press14 kg x 15 x3cable lat raise3.75 kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 24, 2017 Author Report Share Posted August 24, 2017 pause squat back sqwuat @ 60 kg x5 x5front sqwuat @ 60 kg x5 x5 leg press80kg x 15 x 5100 kg x 10leg curl30 kg x 12 x 545 kg x 10leg extension30 kg x 12 x 540 kg x 10 x 5single leg pressleft 40 kg x 12 x 3pistol squatleft x 10 x 3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 25, 2017 Author Report Share Posted August 25, 2017 snatch40 kg x 5 x 345 kg x 5 x 350 kg x 1took me close to 2 hours to completesingle leg pressleft 40 kg x15 x 3ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 13, 2017 Author Report Share Posted October 13, 2017 todaylat pull down37.5 kg x 12 x 3single arm lat pull down3.75 kg x 15 x 3squatBW x 15 x 340 kg x 12 x 260 kg x 12 x 2single leg squatBW x 1240 kg x 840 kg x 12bw x 15leg curl45 kg x 12 x 3OHPbar x 1230 kg x 8 x 2bar x 15 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 16, 2017 Author Report Share Posted October 16, 2017 snatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 25, 2017 Author Report Share Posted October 25, 2017 db shoulder press14 kg x 15 x4lat raise8 kg x 15 x 4OHPempty bar x 1230 kg x 8 x 5emprty bar x 15under grip front raise20 kg barberll x 8 x 4seated db front raise alt arms8 kg x 15 x 2 over handgrip 2 hammer gripab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 26, 2017 Author Report Share Posted October 26, 2017 (edited) 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 28, 2017 Author Report Share Posted October 28, 2017 snatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 30, 2017 Author Report Share Posted October 30, 2017 squatstill shaky and wobblyfront squat30 kg x 12 x 250 kg x 12 x 360 kg x 8 x3back squat60 kg x 10 x 3inverted rows10x 4scapula holds10 x 43kg db external rotation10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 1, 2017 Author Report Share Posted November 1, 2017 db shoulder press10kg x 12 x 214 kg x 15 x 320 kg x 12 x 324 kg x 5 x 5supine rear delt row8kg x 8 x 5single arm rear delt fly8 kg x 10 x 4seated lat raise 8 kg x 10 x 3front raise8kg x 10 x 3behind the head pressempty bar x 8 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 8, 2017 Author Report Share Posted November 8, 2017 assisted pullup machine@35kg x 12 x 5OHP30 kg x 12 x 51arm db row20 kg x10 x 4db shoulder press14 kg x 12 x5deadlift60 kg x 1080 kg x 10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 11, 2017 Author Report Share Posted November 11, 2017 (edited) 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 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 13, 2017 Author Report Share Posted November 13, 2017 overhead squatempty bar x 12 x 230 kg x 12 x 240 kg x 12 x 2front squat60 kg x 12 x 270 kg x 10 x 280 kg x 8 x 3smith machine back squat40 kg x 12 x 3smith machine split squat20kg x 8 x 3overhead split squatempty bar x 8 x 240 kg x 8 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 19, 2017 Author Report Share Posted November 19, 2017 clean and jerk practisecouldnt even snatch 40 kg todaydb chest press24 kg db x 6 x 5decline bench40 kg x 15 x3cable flies7.5 kg x12 x 3 bottom up5 kg x 12 x 3 bottom up7.5 kg x 10 top down5 kg x 10 top downOHP40 kg x 6 x 5back squat 60kg x15 x 4hip thrust100 kg x 6 x540 kg x 40incline pull up/ incline body row10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 23, 2017 Author Report Share Posted November 23, 2017 did a grid class for the first time, wow i am so immobilesnatch practisesmith machine lunge squat40 kg x 15 x 3assited pull up machine15 x 2 then gave it up for a PT clientdb rear delt fly10 kg x 12 x 4assited pull up machine15 x 2 wide parallal grip lat pull down20 kg x 20, 15 10BW calve raises7 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 26, 2017 Author Report Share Posted November 26, 2017 calve raise set 17x7OHP40 kg x 6 x 342.5 kg x 6 x 3db chest press24 kg x 6 x 330 kg x 4 x 3decline bench40 kg x 12 x 3assisted pull up machine @ 28 kg x 15 x 3st arm lat pull down17.5 kg x 12 x 3cable lat raise5 kg x 12 x 44db pull over12 kg x 12 x 3calve raise set 27x7 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 28, 2017 Author Report Share Posted November 28, 2017 snatch back squat60kg x 10 x 10front squat, FML i dont think i can front squat now... form is totally off imo100 kg x 3 x 3smith machine static lunge20 kg 8 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 29, 2017 Author Report Share Posted November 29, 2017 snatch practiseOHP40 kg x 8 x442.3 x 8 x 4overhead squat40 kg x 6 x 4frontsqua60 kg x 6 x 4smtih machine behind the head pressempty x 10 x 220 kg x 10 x 2em,pty x 20assist pull up machine @38kg x 20wide parallel grip lat pull down @ 30 kg x 20narrow parallel grip lat pull down @ 30 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 2, 2017 Author Report Share Posted December 2, 2017 over head squat40 kg x10 x3db shoulder press20 kg x 10 x 5db lat raise12 kg x 10 x 5last set drop set 6 kg x2012 is heavy, 10/6 would be good Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 3, 2017 Author Report Share Posted December 3, 2017 snatch only, fried my CNS smith machine behind head press empty bar x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 8, 2017 Author Report Share Posted December 8, 2017 yesterday ~forgot liaodeadlift pull shrugdb lat raisetodaydb seated shoulder press14 kg x 10 x2 20 kg x 12 x 5db lat raise8 kg x 10 x 54 kg x 20cable lat raise4kg x 10 x 51.5 kg x 20assisted pull up machine @ 36 kg, today go lighter40 reps Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 10, 2017 Author Report Share Posted December 10, 2017 snatch abit1 arm DB row20 kg x 15 x 224 kg x 15 x 330 kg x 6 x 3 + drop set 14 kg x 20OHP40kg x 10 x 342.5 kg x 3 x 345kg x 3 x 3leg press40 kg x 1580 kg x 15120 kg x 15 x 3160kg x 6 x 3 + drop set 40 kg x 20hip thrust40 kg x 15 x280 kg x 15 x2 100 kg x 3 x 5db pullover12 kg x 15 x3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 10, 2017 Author Report Share Posted December 10, 2017 O lift - focus on mid-thigh pulls, no snatching or C&J, just pulling drillsOHP40kg x 10 x 4front squat50 kg x 1060kg x 1070kg x 10 x 3smith machine hip thrust60kg x 10 70kg x 1080kg x 10 x3decline bench40 kg x 10 x 3rotary ab work on the decline bench x 30 x 2assist machine pull up x 3014 kg db pullover x 1540 kg jump squat6 x 4 Quote Link to comment Share on other sites More sharing options...
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