Steff's old school training!

[Steff]

Squats 2 min RI
8x3 176 lbs,

Chins 1 min RI, all reps to lower chest except for the last 2 reps on the last to sets.
6x6 BW

DB bench 1 min RI
6x6 66 lbs DB:s

BNP 1x9 1x10 1x9 79,3 lbs

Curl 5x5 77 lbs

Cable donkeys: 165 lbs
2x30 1x27

Rehab:
Frog squats BW 2x15

This felt really good. Seemed to have piced the right weights for the job. Wednesday will be heavy back and chest.

[Steff]

Front Squats 2 min RI
3x10 132 lbs I think I'm getting hold of how to move my right leg! 

Superset:
WG pullups 3 min RI, all reps to chest
1x3 BW +6,6 lbs
2x3 BW +3,8 lbs
5x3 BW +2,75 lbs

DB bench 3 min RI
1x3 1x2 88 lbs DB:s
1x4 5x3 82,6 lbs DB:s



Deadlift first set parallel grip
3x10 220 lbs

DB OHP 1 min RI
6x6 39,6 lbs DB:s

Curl 1 RI
4x6 27,5 lbs DB:s
2x6 22 lbs

Howorth toe raise: 57,3 lbs
1x24 2x20

Rehab:
Frog squats 2x12 BW
Leg ext 2x12 33 lbs

[Steff]

Squats 1 min RI
6x6 154 lbs,

Chins 2 min RI, Bar to lower chest except for the last 2 reps on the all sets.
1x10 BW +11 lbs
2x8 BW +11 lbs

DB bench 2 min RI
1x9 77 lbs DB:s
2x8 71,6 DB:s

OHP 3 min RI
2x3 110 lbs
6x3 109


Superset:
Curl 66 lbs
1x9 2x8

Reeves machine calfs: 112,4 lbs
1x37 1x27 1x21



Rehab:
Frog squats BW 1x15 1x12
Leg ext: 44 lbs 2x12

SLDL 88 lbs 2x12
Leg curl 66 lbs 2x12

Proceeding with caution on squats.
Gonna make it with 110 lbs on OHP next time.

[Steff]

Squats 3 min RI
8x3 187,4 lbs,

Wide grip pullups with rubber band 40 sec RI, all reps firmly to chest
6x6 BW

DB bench slight incline 20 sec RI
5x6 1x5 71,6 DB:s

BNP 79,3 lbs
3x10

Curl 1x5 lbs 2x5 77 lbs 2x5 79,3 lbs

Cable donkeys: 165 lbs
1x37 1x30 1x34

Squats feeling good!
Had to help a friend during my WO so that's why I
did a lighter fast chest 6x6.
I will go for 30 sec RI on WG pullups next time.

[Steff]

Had to quit my PSP (Pullups Swings Pushups) at 33reps/day and exercise.
An old rotator cuff injury hit the alarm button. Nothing serious, but better safe than sorry!

[Steff]

Front Squats 2 min RI
3x8 143,3 lbs

Rehab:
Frog squats 1x12 1x10 BW +22 lbs
Leg ext 2x9 4 lbs

Superset:
Chins BW +22 lbs 3 min RI, all reps to lower chest except last rep on the last 3 sets... bar to collarbone.
8x3

DB bench 3 min RI
2x3 88 lbs DB:s
6x3 82,6 lbs DB:s


Deadlift first set parallel grip
3x10 231,4 lbs

DB OHP 55 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 1 RI
6x6 27,5 lbs DB:s

Howorth toe raise: 57,3 lbs
1x30 1x21 1x24

Felt good. Being careful with the technique on squats even though
front squats feel more natural to me. The insole is working fine, no pain at all not even some stiffness during
warmup.   

[Steff]

Squats 50 sec RI
6x6 154 lbs,

Rubber band pullups 2 min RI, Bar to chest.
2x10 BW +11 lbs
1x9 BW +11 lbs

DB bench slight incline 2 min RI
1x9 77 lbs DB:s
1x9 1x8 71,6 DB:s

OHP 3 min RI
8x3 110 lbs


Superset:
Curl 66 lbs
1x9 1x8 1x9

OH DB tri ext
3x8 44 lbs

Reeves machine calfs: 112,4 lbs
1x40 1x30 1x30


Rehab:
Leg ext: 33 lbs 2x20

SLDL 99 lbs 2x12
Leg curl 66 lbs 2x12

I did tricep pushdowns wednesday... not a wise choice.
I will only do triceps friday!

[Steff]

Mondays WO:

Squats 3 min RI
8x3 192,9 lbs,

Chins 55 sec RI, all reps to lower chest except for the last 2 reps on the last two sets.
6x6 BW

DB bench 55 sec RI
6x6 66 lbs DB:s

BNP 3x8 79,3 lbs

Curl
4x5 80,4 lbs
1x5 79,3 lbs

Cable donkeys: 165 lbs
1x40 1x34 1x32

Rehab:
Frog squats 22 lbs 1x13
leg ext 55 lbs 1x12
SLDL 99 lbs 1x12
leg curl 77 lbs 1x12

[Steff]

Front Squats 2 min RI
3x10 148,8 lbs

Superset:
WG Pullups Cambered bar BW + 4,4 bs 3 min RI, all reps bar to chest
8x3

DB bench 3 min RI
8x3 84,8 lbs DB:s


Deadlift first set parallel grip
3x10 231,4 lbs

DB OHP 50 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 55 sec RI
6x6 27,5 lbs DB:s

Howorth toe raise: 57,3 lbs
1x34 1x23 1x22

Rehab:
Gluteus medius leg raise 3x10
Leg ext 1x18 44 lbs

Squatting technique is getting better and better, no pain in my knees! So I'll still move forward with caution... form
before weight!   
It seems to be easier to progress on 8x3 by increasing the nr of sets before weight. So that's what I'll try next week going for 9x3.

[Steff]

Squats 40 sec RI
6x6 154 lbs,

Chins 2 min RI, Bar to chest.
1x10 BW +12 lbs
1x8 BW +12 lbs
1x6 rest 30 sec 3 rep BW+ 12 lbs

DB bench 2 min RI
72,7 lbs 1x10 1x9 1x5

OHP 3 min RI
8x3 111,3 lbs

Curl 66 lbs 2 min RI
1x10 1x9 1x8

OH DB tri ext 49,6 lbs 2 min RI
1x7
1x8
1x6

Reeves machine calfs: 112,4 lbs
1x42 1x31 1x31


Rehab:
Frog squat: 22lbs 1x13 1x12
Leg ext: 44 lbs 1x12 1x9

SLDL 110 lbs 2x12
Leg curl 66 lbs 2x12

My stomach has been acting up again which makes me feel fatigued and messes a bit with my sleep. So I kinda died
in the last set of chins and DB BP...   Otherwise I feel ok about this WO.