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Training logs => Members logs => Topic started by: Steff on November 22, 2012, 06:30:43 PM

Title: Steff's old school training!
Post by: Steff on November 22, 2012, 06:30:43 PM
Hi!
There's gonna be a lot of full body WO:s here ala Grimeck, Reeves, Reg Park!
But every once in a while I like to throw in some Gironda stuff. ;)
I go for measurements first but got some strength goals along the way.
Title: 3x8-10
Post by: Steff on November 22, 2012, 06:35:54 PM
I'll just post this monday and wednesday WO:s

MONDAY:

Squat 189,5 lbs
3x8

Wide grip pullup BW
1x5 +3 singles 10 sec RI (all reps on cambered bar)
1x4 +2 doubles 10 sec RI (doubles on straight bar)
1x4 +2 doubles 10 sec RI (doubles on straight bar)

DB BP 71,6 lbs
3x8

Std press 92,5 lbs
3x8

Bar curl 52,9 lbs
3x8

Reeves machine Calves 145,5 lbs
1x12
1x10
1x12

Since my modified Bill Starr routine almost killed my knees I'm taking it easy on squats so I don't wreck them.
I'm going to sloowly increase the weight there.
Working on pullups... gonna add weight on mondays.
DB bench was pretty much on my 3x8 RM.

WEDNESDAY:

Squat 158,7 lbs
3x10

Wide grip pullup BW, touching chest (wider grip then monday and all reps on cambered bar)
1x4 +3 singles 10 sec RI + 3 eccentric
1x4 +3 singles 10 sec RI +3 eccentric
1x4 +3 singles 10 sec RI +3 eccentric

DB BP 60,6 lbs
3x10

BPN Std press 66 lbs
3x8

Bar curl 44 lbs
3x10

DB wrist curl
2x3 39,6 1x5 33 lbs

Cable donkeys
1x17 132 lbs 1x12 1x14 154 lbs

Seated toe raise 176 lbs
3x12
Title: 3x8-10
Post by: Steff on November 23, 2012, 11:24:42 AM
Squat 176,3 lbs
3x10

Wide grip pullup BW. Touching chest, starting with wider grip than wednesday moving inwards each set

1x3 + 3 static holds +4 singles with 10 sec RI all reps on cambered bar.
1x3 +3 static holds +4 singles with 10 sec RI singles on staright bar
1x5 +2 reps on straight bar 3 singles with 10 sec RI +3 micro holds at top position on cambered bar

DB BP 66 lbs
3x9

Std press 79,3 lbs
3x10

Bar curl 48,5 lbs
3x10

Howorth toe raise 167,5 lbs
3x8

Seated toe raise 132 lbs
3x15

Felt good!
My squatting technique improved almost instantly thanks to this: http://www.davedraper.com/fusionbb/showtopic.php?tid/7382/ (http://www.davedraper.com/fusionbb/showtopic.php?tid/7382/) !
I just used it during the warm up but it made a lot of difference. Thanks Ccrow!
Title: 3x8-10
Post by: Steff on November 26, 2012, 12:14:59 PM
Squat 198,4 lbs
3x10

Wide grip pullup
1x4 +4 singles 15 sec RI (all reps on cambered bar) BW+4,4 lbs
1x2 11 lbs 1x2 4,4 lbs +4 singles 15 sec RI (all reps on cambered bar)
1x5 +5 singles 15 sec RI (singles on straight bar)

DB BP 71,6 lbs
2x9 1x8

Std press 92,5 lbs
1x9 2x8

Bar curl 52,9 lbs
1x9 2x8

Reeves machine Calves 145,5 lbs
1x18
1x14
1x16

Could have pushed myself to do 3x9 in DB bench but decided to leave somthing in the tank.
I think I've figured out why OHP hits my right tricep soooo much harder than the left: I go about half an inch deeper with my right arm in the bottom position.
Now I'll stuff my bottomless pit!  ;)
Title: Re: Steff's old school training!
Post by: Sergio on November 26, 2012, 07:46:24 PM
Strong comeback!!  Great!!
Title: Re: Steff's old school training!
Post by: Steff on November 28, 2012, 10:57:44 AM
Thanks! ;D
I do try hard.
But the real challenge for me is leaving some in the tank!
Title: 3x8-10
Post by: Steff on November 28, 2012, 10:58:53 AM
Squat 167,5 lbs
3x10

Wide grip pullup BW, touching chest (wider grip then monday)
1x4 +3 singles 10 sec RI + 3 eccentric
1x3 +3 singles 10 sec RI +3 eccentric
1x3 +2 doubles +1 singles10 sec RI (doubles and sigle on straight bar)

DB BP 61,7 lbs
3x10

BPN Std press 66 lbs
3x9

Bar curl 46,3 lbs
3x10

DB wrist curl 27,5 lbs
3x8

Cable donkeys
1x20 1x16 1x17 154 lbs

Seated toe raise 176 lbs
2x14 1x12

I'm gonna back off a bit with the eccentrics on wide grip pullups.
Since Heavy, Light, Medium days work so well on everything else why should I make an exception with pullups?
Increased the weight on DB bench with 1,1 lbs/DB and on curls with 2,2 lbs.
Title: 3x8-10
Post by: Steff on November 30, 2012, 10:51:02 AM
Squat 184 lbs
3x10

Wide grip pullup BW. Touching chest starting with wider grip than wednesday moving inwards each set

1x3 cambered +1x3 on straight+2 singles with 10 sec RI on straight bar.
1x3 cambered +3 on straight +2 singles with 10 sec RI singles on staright bar
1x4 +1 static hold +2 reps on straight bar 1 single + 1 static hold

DB BP 67,2 lbs
1x10 1x9 1x10

Std press 83,7 lbs
1x10 1x8 1x10

Bar curl 50,7 lbs
3x10

Toe raise 167,5 lbs
3x9

Seated toe raise 132 lbs
3x20

Did the light day on pullups today. Later on it will be on wednesdays.
Made the RI too short on the second set both on DB bench and OHP...
Everything else is moving forward nice and "easy"!  ;)
Title: 3x8-10
Post by: Steff on December 03, 2012, 11:37:26 AM
Squat 198,4 lbs
3x8

Wide grip pullup (all reps on cambered bar@ BW)
1x5 +2 singles 15 sec RI +1 eccentric
1x5 +2 singles 15 sec RI +2 eccentric
1x5 +3 eccentric

DB BP 71,6 lbs
1x9 2x10

Std press 92,5 lbs
3x9

Curls: 52,9 lbs
3x10

Reeves machine calfs 145,5 lbs
1x20 2x19

Seated toe raise: 132 lbs
3x18

Down sized the pullup part. Monday is going to be the heaviest day of the week for pullups.
Since it seems to be working well with H, L, M days for all the other exercises.
Could have done 3x10 on squats but due to the instructor course
I'm attending (which included a spinning WO yesterday) I decided to save some for later.
Title: 3x8-10
Post by: Steff on December 05, 2012, 12:31:19 PM
Squat 175,2 lbs
3x10

Wide grip pullup BW, touching chest (wider grip than monday on first 2 sets)
4x2 doubles 30 sec RI
4x2 doubles 25 sec RI
4x2 doubles 30 sec RI (same grip as monday)

DB BP 62,8 lbs
3x10

BPN Std press 66 lbs
3x10

Bar curl 48,5 lbs
3x10

DB wrist curl 27,5 lbs
3x10

Cable donkeys
1x24 154 lbs 1x18 1x19 176 lbs

Seated toe raise 176 lbs
1x18 2x17

Had to up carb and protein intake and lower the fat.
Overall calories went up. Quite a difference in how much
pressure(Swedish expression) I had in my body today. ;D
Title: 3x8-10
Post by: Steff on December 07, 2012, 10:49:37 AM
Squat 191,8 lbs
3x10

Wide grip pullup BW. Touching chest starting with wider grip than wednesday.

1x3 cambered +1x3 on straight+2 static holds
1x3 cambered +3 eccentric +2 singles with 10 sec RI singles on staright bar
1x3 +3 eccentric +2 reps on straight bar 1 single + 1 static hold

DB BP 68,3 lbs
3x10

Std press 83,7 lbs
3x10

Bar curl 52,9 lbs
3x10

Toe raise 167,5 lbs
1x11 2x10

Seated toe raise 143,3 lbs
3x15

Everything is going fine except maybe the pullups.
But I'll keep going at them.
Title: Re: Steff's old school training!
Post by: Steff on December 09, 2012, 01:44:45 PM
Curing a cold with raw honey! ;)
Title: 3x8-10 and 2 PB:s
Post by: Steff on December 10, 2012, 12:11:33 PM

Squat 212,7 lbs
3x10

Wide grip pullup (all reps on cambered bar@ BW+11 lbs)
2x8 1x7 assisted on the last third of the way up, eccentric part on my own.

DB BP 71,6 lbs
3x10

Std press 92,5 lbs
3x10

Curls: 61.72 lbs
1x10 1x9 1x8

Reeves machine calfs 156,5 lbs
1x18 2x16

Good one today! PB in squats and DBPB.
I didn't leave one in the tank on DBPB and STD press more like a half rep.
So I'll go "easy" the rest of the week. ;)
Title: 3x8-10
Post by: Steff on December 12, 2012, 11:27:59 AM
Squat 175,2 lbs
3x8

Wide grip pullup BW, touching chest. RI 27 sec between micro sets.
4x2
4x2
4x2

DB BP 60,6 lbs
3x10

BPN Std press 72,7 lbs
3x8

Bar curl 52,9 lbs
3x10

DB wrist curl 27,5 lbs
1x12 2x10

Cable donkeys 187,3 lbs
1x22 1x21 1x19

Seated toe raise 176 lbs
1x20 2x18

Light day. Decreased RI on pullups... actually I had shorter RI:s on everything, but not 30 sec more like 1-2 minutes.
I will keep the 27 sec RI on pullups during next week.
Title: 3x8-10
Post by: Steff on December 14, 2012, 10:52:10 AM

Squat 191,8 lbs
3x8

Wide grip pullup BW. Touching chest starting with wider grip than wednesday.

1x3 cambered + 3 eccentric +1x2 on straight
1x3 cambered +3 eccentric +1x2 on straight bar
1x3 cambered +3 eccentric +2 reps on straight bar

DB BP 66 lbs
3x10

Std press 88 lbs
3x8

Bar curl 57,3 lbs
3x8

Toe raise 167,5 lbs
1x13 1x11 1x2

Seated toe raise 143,3 lbs
1x23 1x25 1x22

I did an easy WO on everything but calfs and pullups but I had a great calf day!  ;D
Monday will be heavy squats, going for 220 lbs 3x8.
And DBBP I'll give 3x8 @ 77 lbs.
Lots of snow shoveling this weekend so I'll better eat everything in sight that's fairly clean. ;)
Title: Re: Steff's old school training!
Post by: Steff on December 17, 2012, 11:23:19 AM
Squat 220 lbs
3x8

Wide grip pullup (all reps on straight bar @ BW)
1x6 +3 singles
1x7 +2 singles
1x5 +3 singles

DB BP 77 lbs
3x8

Std press 88 lbs
3x9

Curls: 61.72 lbs
3x10

Reeves machine calfs 167,5 lbs
1x20 2x19

Seated toe raise 132 lbs
1x22 2x20

I was a bit nervous before the squats but I got it!   
Calf training is going really well (I wish the rest of me gained that fast).
I also did a PB in DBPB so it's a really good day. Pullups is moving forward....
Not at "calf speed" but still...
Cambered bar for the rest of the week and friday I'll use
rubber band and added weight to train the top part of the pullup.
Title: 3x8-10
Post by: Steff on December 19, 2012, 12:29:21 PM
Squat 180,7 lbs RI 2 min
3x10

Wide grip pullup BW, touching chest. RI 27 sec between micro sets.
4x2
4x2
4x2

DB BP 63,9 lbs
3x10

BPN Std press 72,7 lbs
3x10

Bar curl 52,9 lbs
3x10

Cable donkeys
1x21 198,4 lbs 2x19 209,4 lbs

Superset: RI: too short....
Seated toe raise 176 lbs
1x20 2x18

DB wrist curl 27,5 lbs
1x14 1x8 1x10

Moving along fine liked the increase in BNP. Calfs are moving
really fast now.   :D
I'll have to do the monday WO on sunday so I'm wondering
if I should decrease the weight on squats to 216 lbs and go for 3x10 instead of 3X9 at 220 lbs?
Title: Re: Steff's old school training!
Post by: Steff on December 21, 2012, 12:16:53 PM
Squat 200,6 lbs
3x10

Wide grip pullup BW. Wit rubber band touching chest. Wider grip than wednesday.
1x7 (thinnest band)
1x9 (next size)
1x8

DB BP 69,4 lbs
3x10

Std press 97 lbs
3x8

Bar curl 60.6 lbs (too short RI, but I got a pump from Hell)
2x10 1x8

Toe raise 174 lbs
3x10

Seated toe raise 154 lbs
1x22 2x10

Feels good right now.
Ate a bit too little yesterday but didn't notice it on todays WO.
I've decided to go for squats 3x10 @ 216 lbs on sunday.
Title: 3x8-10
Post by: Steff on December 23, 2012, 02:16:50 PM
Squat 216 lbs
3x10

Wide grip pullup (all reps on straight bar @ BW)
1x8
1x7 +2 singles
1x7 +1x2 eccentric @ BW +22 lbs

DB BP 77 lbs
3x8

Std press 88 lbs
3x10

Curls: 65 lbs
2x8 1x9

Reeves machine calfs 178,5 lbs
1x20 1x18 1x16

Seated toe raise 143,3 lbs
1x21 2x20

Kill the weight on squats, but it nearly killed me on the last rep.
Got some help and pointers from the weightlifters. To sum that up: Legs strong enough, trust in them is not! Hold that chest high and just go!
A PB in pullups 8 consecutive!    :)
Hit a plateau on DB press... or at least it feels that way.
Calfs....   ;D
Title: 3x8-10
Post by: Steff on December 26, 2012, 12:51:19 PM
Squat 182,9 lbs RI 2 min
3x10

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x12
1x9
1x9

DB BP 63,9 lbs RI:2 min
3x10

BPN Std press 77 lbs
3x8

Superset:
Bar curl 56 lbs
3x10

Cable donkeys 220 lbs
3x20

Superset:
Seated toe raise 198.4
3x20

DB wrist curl 27,5 lbs
1x15 1x12 1x12

Still gaining!   :)
Knees feel a bit beat up since sunday so I'll
take it easy next week. Decreasing the weights a bit on squats, focusing on form. :D
Title: Re: Steff's old school training!
Post by: Steff on December 27, 2012, 04:39:41 PM
Fighting a cold with raw honey!
Title: Re: Steff's old school training!
Post by: Steff on December 28, 2012, 10:26:46 AM
This time I lost... sinus inflammation...  :(
Title: Re: Steff's old school training!
Post by: Steff on December 29, 2012, 02:27:11 PM
I got this advice at the hardgainer forum:
"Do you know Neti Pot/Nose Jug? I've used salt water nasal washes during the last few years when I get a cold/flu. Usually in combination with a Otrivine nasal spray. I used to have one or two nasty sinus infections a year that needed at the very least antibiotics. After I started with nose jug with the very first symptoms I haven't got one. From what I've seen it doesn't work for everyone but it's worth a shot."

I combined it with some nsaid to get the swelling down.
Totally clear in my nose and head today.  ;)
Title: Re: Steff's old school training!
Post by: Steff on January 01, 2013, 10:09:03 PM
Hate it when I get sick... my diet goes out the window... >:(
I totally over indulged in my in chocolate, mothers gingerbreads and ate my first pizza in 5 months... 

Well I'm off to the gym tomorrow so the crap days are over!
Title: Re: Steff's old school training!
Post by: Steff on January 02, 2013, 02:57:05 PM
Squat 171,9 lbs RI 1,5 min
3x10

Wide grip pullup BW. RI 25 sec between microsets.
3x 4x2

DB BP 63,9 lbs RI:2 min
3x10

BPN Std press 77 lbs
1x9 2x8

Superset:
Bar curl 56 lbs
3x10

Cable donkeys 231,4 lbs
1x20 1x18 1x19

Superset:
Seated toe raise 209,4
1x20 2x18

DB wrist curl 27,5 lbs
1x16 1x9 1x12

Still feeling kinda weak after the infection.
But at least I'm back in the gym!   ;)
Title: Re: Steff's old school training!
Post by: Steff on January 04, 2013, 11:10:03 AM
Squat 187,3 lbs
3x10

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x13
1x10
1x10

DB BP 69,4 lbs
3x10

Std press 97 lbs
2x8 1x7 (here I felt the effects of being ill for a week)

Bar curl 60.6 lbs
2x10 1x8

Toe raise 178,5lbs
3x10

Seated toe raise 165,3 lbs
1x21 2x18

Still a bit weak. Hit the quads hard with just 187 lbs. My vastus medialis was on fire.
Could have something to do with a slight tweak of my technique.
A PB on pullups with rubber band and of course... calfs still gaining.
Title: yesterdays 3x8-10
Post by: Steff on January 08, 2013, 08:57:49 AM
Squat 202,8 lbs
3x10

Wide grip pullup (all reps on straight bar @ BW)
1x8 (with some left in the tank)
1x7
1x7 +4 singles

DB BP 77 lbs
3x8

Std press 88 lbs
3x10

Curls: 65 lbs
2x9 1x8

Reeves machine calfs 178,5 lbs
1x25 1x18 1x18

Seated toe raise 154 lbs
1x22 2x21

Sleept too long and had little time to eat breakfast... 2 eggs and a sandwitch...
Liver tabs and aminos as pre-WO meal. Felt dizzy and weak throughout the WO... no setbacks though.
Been thinking about IF or the Warrior diet... but after this...
I don't know?
Title: 3x8-10
Post by: Steff on January 09, 2013, 12:31:13 PM
Squat 171,9 lbs
3x8
1x8 77 lbs explosive squats

Wide grip pullup BW. RI 25 sec between microsets.
3x 4x2

DB BP 60,6 lbs (explosive reps)
3x8

BPN Std press 77 lbs
3x9

Superset:
Bar curl 56 lbs (slow eccentric part this time)
3x10

Cable donkeys 242,5 lbs
1x20 1x18 1x19

Seated toe raise 209,4 lbs
3x20

DB wrist curl 27,5 lbs
1x16 1x14 1x13

Feels like I'm stalling on squats and DBBP... so I decided to
try to tweak the routine a wee bit. I don't want to mess too much with it.
Calfs rule! It's like there's no limit right now but I'll cut back
on them for the next 4 weeks. Wide grip Pullups is moving forward
slow but steady now. After the next wednesday WO I'll decrease the RI with at least 2 sec.
Title: 3x8-10
Post by: Steff on January 11, 2013, 11:01:21 AM
Squat 187,3 lbs
3x8
Explosive squats: 88 lbs
1x8 This time i managed to jump!

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x14
1x11
1x11

DB BP 66 lbs (explosive)
3x8

Std press 97 lbs
3x9

Bar curl 60.6 lbs
3x8

Howorth Toe raise 189,5 lbs
2x10 1x9

Seated toe raise 170,8 lbs
1x22 2x20

Still doing some sort of deload.
Calfs are still gaining like crazy.  ;D Held back a bit on curls.
Monday I'll start to work my self up to heavier weights on squats... aiming for 3x8 @ 229 lbs in about 4 weeks.
Title: 3x8-10 and a PB
Post by: Steff on January 14, 2013, 11:25:15 AM
Squat 207 lbs
3x8

Superset:
Frog squat 22 lbs
1x12
Leg ext 66 lbs
1x12

Wide grip pullup (all reps on straight bar @ BW)
1x9
1x8
1x8

DB BP 77 lbs
1x9 2x8

Std press 88 lbs
3x10

Curls: 65 lbs
1x10 2x9

Reeves machine calfs 189,5 lbs
1x21 1x18 1x19


Ate a too large breakfast too close to the WO....
Squat felt heavy... was nauseous on the warm up...   >:(
The accessory (frog and ext) was really good for my knees.
I remember this from my 5x5, but just one light superset to get the blood flushing through them.
Gaining on pretty much everything else!   :D
A PB in pullups!   ;D

I'll up my cals for at least 2 weeks and see what happens.
Title: 3x8-10
Post by: Steff on January 16, 2013, 06:03:03 PM
Squat 167,5 lbs
3x8

Wide grip pullup BW. RI 25 sec between microsets.
3x 4x2 (Nailed them this time)

DB BP 60,6 lbs (Stretch att the bottom)
3x8

BPN Std press 77 lbs (too short RI the last set...)
2x10 1x7

Superset:
Bar curl 56 lbs (slow eccentric part +squeez at the top)
3x10

Cable donkeys 253,3 lbs
1x20 1x18 1x20

Will decrease RI on pullups next wednesday to 23 sec.
Tweaked my squatting technique back to my original form since
the "vastus medialis killer" almost pushed me into overtraining and my insertions started to hurt.
That went away almost instantly with the tweaking back. Calfs rule as usual. ;)
Title: 3x8-10 and a PB in pullups!
Post by: Steff on January 18, 2013, 11:30:33 AM
Squat 194 lbs
3x8

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x15
1x13
1x12

DB BP 66 lbs (bottom stretch)
3x8

Std press 97 lbs
1x10 2x9

Bar curl 60.6 lbs
3x9

Howorth Toe raise 189,5 lbs
3x11

Knees a bit sore but I've started to stretch my quads and
guess what.. rectus femoris... STIFF! I'm usually really flexible and seldom need to stretch... but this time...
Well I felt better afterwards and I will continue and do another stretch session after the sauna.
Title: Re: Steff's old school training!
Post by: Sergio on January 19, 2013, 06:34:21 PM
Good workout, good squats, and good pullups!
Title: Re: Steff's old school training!
Post by: Steff on January 20, 2013, 10:24:27 AM
Good workout, good squats, and good pullups!

Thanks Sergio! :D
The rubber band training has really payed off
+ It gives you the possibility to work with increased range of motion doing
wide grip pullups on the cambered bar even though your too weak to do
them for "real".
The band let you save power for the top part of the pullup.
I compare it to doing bench press with bands or chains.
Title: Food log?
Post by: Steff on January 20, 2013, 10:32:29 AM
I've been thinking of logging my food intake...
One of the reasons being that some days my body feels like a monster (in a good way)
pumped, big and strong. Other days it just feels small and Clark Kentish.
I suspect that it has something whit what I eat and when?!
Title: Re: Steff's old school training!
Post by: Steff on January 21, 2013, 12:14:44 PM
Squat 211,6 lbs
3x8

Wide grip pullup (all reps on straight bar @ BW)
1x11
1x9
1x8

DB BP 77 lbs
2x9 1x8

Std press 88 lbs
3x8

Curls: 65 lbs
3x10

Reeves machine calfs 189,5 lbs
1x21 1x20 1x21

My quad insertions ached less then last week but I'm still gonna cut back one set on squats wednesday and friday
to give my insertions a bit of rest. + I will not go past 211 lbs until I can do 3x8 with perfect form.
Right now my 7, 8th rep is a bit wobbly in form especially on the last set. A PB in pullups again!!! ;D
Title: Food
Post by: Steff on January 21, 2013, 03:17:04 PM
Breakfast: one oat and rye sandwich 4 eggs. 1 multi vit and 3 liver tabs. (tried to eat less to get away from the nausea I get between 9 and 10.30.)

Pre WO meal: 20 g Egg protein, fax seed oil  and oatly beverage + 1/2 banana.

10 pm WO:  4 g aminos 45 min into the WO

Post WO: 20 g egg protein, 3 raw eggs mixed in oatly + a tea spoon of cacao, 3 HCL tab, 3 enzyme tabs

Lunch: 100-150 g of chicken brest, 50 g of rice and half the plate with veggies(half of it broccoli)

14.30 pm snack: 20 g egg protein, 1raw egg, half a table spoon of raw honey 1/3 cup of blue berries, 1/2 banana mixed in  oatly

15.45 pm: 2 liver tabs 2 aminos

I'll fill in dinner and evening snack later. ;)
Title: Food
Post by: Steff on January 21, 2013, 08:24:43 PM
17.15 pm Dinner: tuna 140 g, 4 potatoes, veggies (1/2 the plate) multi vit, 2 HCL tabs

19,45 Evening snack: Oat and rye sandwich with meat + protein drink ( 20 g egg protein) calcium tab
Title: Food
Post by: Steff on January 22, 2013, 12:23:07 PM
Breakfast:1 bole of oatmeal with 1/2 banana and berries one oat and rye sandwich 3 eggs. 1 multi vit and 3 liver tabs.

10 am 8 g aminos and 4 liver tabs +500 mg Vit C

Lunch: 100-150 g of chicken brest, 50 g of rice and half the plate with veggies(half of it broccoli) dessert: half a pineapple

14.30 Egg protein drink with oatmeal and berries mixed into it.
Title: Re: Steff's old school training!
Post by: Steff on January 23, 2013, 11:20:24 AM
 Woke up a bit late so Breakfast: Reeves power drink a bit abbreviated... I don't have Knox gelatine and I used slightly less honey
Squat 132 lbs
2x8

Wide grip pullup BW. RI 23 sec between microsets.
3x 4x2 (Nailed them again )

DB BP 66 lbs (too short RI second set)
1x10 1x8 1x9

BPN Std press 77 lbs (REALLY strict form)
3x9

Superset:
Bar curl 56 lbs (First set: perfect curl, last set really slow eccentric part )
1x8 2x10

Cable donkeys 253,3 lbs
1x22 1x20 1x21

Re-starting squats adding weight only when I do 3x10 perfect reps. Today and friday will be recovery days for my legs.
Lost track of my real goal and started chasing lbs.
Pullups are just gaining like mad right now!  ;D Next WO 21 sec RI.
Calfs gaining as usual.
Put in a little Gironda on curls, felt good as usual.
Title: 3x8-10 and 2 PB:s
Post by: Steff on January 25, 2013, 12:17:29 PM
Squat 154 lbs (1 min RI)
2x8
1x8 132 lbs

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x14 @ BW (rubber band in the wrong spot... started to swing)
1x11 @ BW +2.75 lbs
1x12 @ BW +2.75 lbs

DB BP 71,6 lbs (2 min RI)
3x8

Std press 97 lbs
3x10

Superset
Bar curl 60.6 lbs
3x10
Abdominal vacuumes
3x10


Howorth Toe raise 189,5 lbs
3x12

Wrist curl 27,5 lbs
1x17 1x14 1x11

Taking it easy with the squatting.
PB:s in STD press and pullups!
"Foam rolled" the vastus medialis with a 30,8 lbs bar.
I have some weird post breakfast nausea. The best breakfast so far have been Reeves power drink.
Although I don't have knox gelatine available.
Title: Re: Steff's old school training!
Post by: Steff on January 27, 2013, 05:24:20 PM
My knees are better but I'm gonna take a week without squats which I should have done 3 weeks ago... well
you live you learn.   ;)
My interval for intense squatting seem to be about 5 weeks, then I should deload or take a week off.
My legs isn't a lagging body part so I don't know why I push them so hard?
I love squatting in some twisted way... There's something I like about getting under the bar
and not knowing if I'll make my 8 reps or whatever.

Done stupid things like icing my knees for the 2 last weeks of a tweaked 5x5 and got away with it. :o (I did 5x5-5x8 monday and 5x3 friday)
Title: 3x8-10 and a PB
Post by: Steff on January 28, 2013, 11:07:53 AM
Smith machine Upside down leg press 44 lbs
1x20 2x30

Wide grip pullup (all reps on straight bar @ BW)
1x12
1x10
1x10


DB BP Drop sets
2x82.6 lbs +6x77 lbs
2x82.6 lbs +4x77 lbs +2x71.6 lbs
2x82.6 lbs +3x77 lbs +5x66 lbs

Std press 91.5 lbs
3x8

Curls: 67.2 lbs
3x8

Reeves machine calfs 200,6 lbs
1x18 1x15 1x16

Did the Upside down leg press just to get full range of motion
for my knees. Totally painless.
PB in pullups... again!   ;)
There's gonna be a lot of snow shoveling today....
Title: Re: Steff's old school training!
Post by: Steff on January 30, 2013, 11:31:09 AM
Smith machine Upside down leg press 57,3 lbs
3x30 30 sec-1 min RI

Wide grip pullup BW. RI 21 sec between microsets.
3x 4x2 (Nailed them again )

DB BP
10x66 lbs
10x44 lbs + rubber band
Drop set: 4x66 lbs + 3x55 lbs(neg flies) 3x44lbs (rubber band)

BPN Std press 77 lbs
3x10

Superset:
Bar curl 56 lbs (First set: perfect curl )
1x10 1x8 1x10

Cable donkeys 253,3 lbs
1x22 1x23 1x24

Walkouts: 3x330,6 lbs

Pullups are going great, I'm just savoring the moment! 
BNP got it! 
Calf as usual...
Title: Re: Steff's old school training!
Post by: Steff on February 01, 2013, 12:13:32 PM
Smith machine Upside down leg press 57,3 lbs
2x30 30 sec-1 min RI
1x30 68,3 lbs

Wide grip pullup BW+2,75 lbs. With rubber band, Cambered bar, touching chest.
1x15
1x11
1x11

DB BP 71,6 lbs
2x10 1x9

Std press 100,3 lbs
3x8

Bar curl 62,8 lbs (slow eccentric)
1x10 1x8 1x9

Howorth Toe raise 200 lbs
1x13 2x12

Wrist curl 33 lbs
1x10 1x11 1x11

Walkouts 3x286 lbs


Pullups are FUN now!
Gaining properly and try to not worry too much about
my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.
Title: Re: Steff's old school training!
Post by: Sergio on February 04, 2013, 10:25:23 AM
my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.

Wow!  Are The eggs raw or boiled?.  Anyway.  Two question:  -Is there no problem of acid stomach with that intake of eggs? -Is this in the day of training or everyday?

Title: Re: Steff's old school training!
Post by: Steff on February 04, 2013, 03:35:28 PM
my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.

Wow!  Are The eggs raw or boiled?.  Anyway.  Two question:  -Is there no problem of acid stomach with that intake of eggs? -Is this in the day of training or everyday?

I eat three versions: Boiled, semi-boiled(30 sec-1 min) and raw.
In average I eat at least 3 eggs a day. but WO days 7-12. I  supplement with HLC tabs and sometimes L-glutamine.
What causes me stomach probs is the way I used to eat..... like a hungry dog, almost no chewing.
Title: 3x8-10
Post by: Steff on February 04, 2013, 03:36:21 PM
Smith machine Upside down leg press
1x30 79,3 lbs, 2x30 68,3 lbs

Wide grip pullup (all reps on straight bar @ BW)
1x13
1x10 (less than 0,5 cm from eleven)
1x10 (less than 0,5 cm from eleven.. again..)
1x4 eccentric on cambered bar


DB BP Drop sets
3x82.6 lbs +5x77 lbs
3x82.6 lbs +4x77 lbs +2x71.6 lbs
4x82.6 lbs +3x77 lbs +4x66 lbs

Std press 91.5 lbs
3x8

Curls: 67.2 lbs
2x9 1x8

Reeves machine calfs first set: 200,6 lbs, second and third: 222,6 lbs
1x22 1x14 1x15

Going to see a PT regarding the knees. They're getting better but
it's slow... my guess it's connective tissue that's been over used...or abused. Better safe than sorry!   ;)
Gaining is pretty good otherwise. I'm disappointed about
making not eleven reps on the second and third set of pullups...
I want it soooo baaad.
Title: Re: Steff's old school training!
Post by: Steff on February 06, 2013, 02:40:47 PM
Smith machine Upside down leg press
1x30 79,3 lbs 2x30 90,3 lbs 30 sec RI

Wide grip pullup BW. RI 19 sec between microsets.
3x 4x2 (Can't really say that I nailed them again, but I did make it )

DB BP
8x55 lbs Mod flyes
10x49,6 lbs + rubber band
10x66 lbs ordinary press

BPN Std press 80,4 lbs
3x8

Superset:
Bar curl 58,4 lbs (First set: perfect curl )
3x10

Cable donkeys 264,5 lbs
3x20

I will stay with the pullup RI another week.
Calfs is still gaining at a ridiculously high rate. Got a new PB on BNP!  ;D
Title: Re: Steff's old school training!
Post by: Steff on February 08, 2013, 12:39:10 PM
Smith machine Upside down leg press 101,4 lbs
3x30 30 sec RI

Wide grip pullup BW+2,75 lbs. With rubber band, Cambered bar, touching chest.
1x16
1x12
1x14

DB BP 71,6 lbs
3x10

Std press 100,3 lbs
1x9 1x8 1x9

Superset:
Bar curl 62,8 lbs shorter RI than usual
1x10 1x10 1x8

SLDL: 88 lbs
3x12

Well I'm going to do at least 2 weeks of joint recovery for my
knees and cut down calf work to once a week. During that time I'll go for some Gironda stuff on the rest of the body.
A pretty good PB on rubber band pullups!   :)
Title: Joint relief and Gironda WO.
Post by: Steff on February 11, 2013, 02:58:56 PM
Wall squats supersetted with straight arm pullovers:

Squats
1x30 BW
1x20 44 lbs

Straight arm pullovers:
1x20 33 lbs
1x20 39,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 22 lbs 1 sec hol at top

SLDL
3x12 88 lbs

Modified Gironda long pull 8x8, 30 sec RI:
6x8 126,7 lbs 2x8 121 lbs Had to decrease the weight to maintain proper form.

DB bench press 20 sec RI:
8x8 39,6 lbs

Bradford press 30 sec RI
6x6 44 lbs (last rep to lockout each set)

DB swing
2x6 13,2 lbs

High bench curl 30 sec RI:
2x8 1x6 +2 22 lbs

Push down 30 sec RI:
3x8 110 lbs

Had a bit of trouble selecting proper weights and RI.
Came close, so with some minor adjustments this will be fine.
Wall squats really clean up your technique I'll combine that with Ccrows squat learning tool.
The "mod long pull" gave me a wicked pump in my lat. This one is a keeper.  ;D
Or as CJ said:"You can wing the hell out of the lat with long pulls."
Title: joint relief and Gironda WO.
Post by: Steff on February 13, 2013, 06:29:27 PM
Wall squats supersetted with straight arm pullovers:

Squats
2x20 88 lbs

Straight arm pullovers:
2x20 44 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 33 lbs 1 sec hol at top

SLDL
3x12 88 lbs

90° Race dive rows 20 sec RI
6x6 99 lbs

Neck press 30 sec RI
2x12 1x10 +2 112,4 lbs

BNP and Incline laterals superset 30 sec RI
4x8 44 lbs
4x8 13,2 lbs

Incline curl 15-20 sec RI (was too far away from the watch so I just took about 5-6 breaths between sets.
6x6 13,2 lbs

45° Tricep pushdowns. 30 sec RI
6x6 93,6 lbs

DB wrist curl 30 sec RI
3x10 22 lbs

I've got some tuning in to do regarding the Gironda stuff. BNP too easy, neck press a little to hard.
Well, those wall squats are paying off: No pain in my knees. + I discovered that I push my left knee
a bit forward (the lest is the one with less pain) and I get a bit tired in my lower back.
Title: Joint relief and Gironda WO.
Post by: Steff on February 15, 2013, 11:59:22 AM
Wall squats supersetted with straight arm pullovers:

Squats BW
1x30 44 lbs
1x20 99 lbs (I lost count and might have done 25 reps)

Straight arm pullovers:
2x20 44 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 33 lbs 1 sec hol at top

SLDL
3x12 99 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
2x8
1x6
1x5

Gironda dips BW 30 sec RI
6x6

Added one set of this:Wide grip pullup BW. With rubber band, Cambered bar, touching chest
1x9

Gironda High pull supersetted with DB Bent over laterals 30 sec:
3x6 38,5 lbs
3x6 17,6 lbs

Spider curl 44 lbs 30 sec RI:
2x10 1x7 +1x3 38,5 lbs

Decline DB tricep extentions 30 sec RI:
2x10 1x7 + 15 sec RI and 1x3

Had to skip calf work to get in time to the physiotherapist. Turns out that my right foot arch
is flatter than my left causing my shin to rotate inwards and of
course making the knee cave in ever so slightly. It wouldn't have caused me any trouble in my daily life if
I wasn't squatting with heavy weights. Well, I'm gonna get
soles(inlays?) made and they have to be hard as hockey pucks.
Title: Joint relief and Gironda WO.
Post by: Steff on February 18, 2013, 07:00:29 PM
Wall squats supersetted with straight arm pullovers:

Squats
2x20 110 lbs

Straight arm pullovers:
2x20 55 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 44 lbs 1 sec hol at top

SLDL
3x12 110 lbs

Modified Gironda long pull 8x8 126,7 lbs, 30 sec RI:


DB bench press 30 sec RI:
8x8 44 lbs

Bradford press 25 sec RI
6x6 44 lbs (last rep PBN to lockout each set)

DB swing 30 sec RI
2x6 13,2 lbs

High bench curl 30 sec RI:
2x10 1x5 +3 +2 22 lbs

Push down 30 sec RI:
3x8 110 lbs

Misread the rep nr on curls... well sometimes it pays off and
sometimes it don't.... :P 
I'm on my way to figure out how to hit the lateral head of my right arm and the long head on my left.  :)
It has something to do with the positioning of my shoulders. Down and back for my right side and forward
and slightly up while keeping right elbow out and left elbow in.
Title: Re: Steff's old school training!
Post by: Steff on February 19, 2013, 03:15:06 PM
Nothing remarkable, it just allows me to wall squat with weights.
Title: Joint relief and Gironda WO.
Post by: Steff on February 20, 2013, 12:41:02 PM
Wall squats supersetted with straight arm pullovers:

Squats BW
1x25 1x20 110 lbs

Straight arm pullovers:
2x20 49,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 49,6 lbs 1 sec hol at top

SLDL
3x12 110 lbs

90° Race dive rows 20 sec RI
6x6 99 lbs (slower reps and better form)

Neck press 30 sec RI
2x12 1x10 +2+2+2 112,4 lbs

BNP and Incline laterals superset 30 sec RI (5-10 sec between the BNP and incline lat)
4x8 47,4 lbs
4x8 11 lbs

Incline curl 15 sec RI
1x8 5x6 13,2 lbs

45° Tricep pushdowns. 30 sec RI
6x6 88 lbs (decreased the weight here in favor of form)

DB wrist curl 20 sec RI
3x10 22 lbs

My knees is getting better and better, I'm actually totally pain free.   ;DAdded a rubber band around the top
of my shins to induce more pushing outward with my knees.
Note for the next round of this kind of routine EAT MORE.  :)
Title: Re: Steff's old school training!
Post by: Steff on February 22, 2013, 11:36:47 AM
Wall squats supersetted with straight arm pullovers:

Squats BW
1x30 1x20 44 lbs

Straight arm pullovers:
2x20 49,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 22 lbs 1 sec hol at top

SLDL
3x12 66 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
1x6
1x6
1x6
1x5
1x4 +1 min rest 1x6

Gironda dips BW 30 sec RI (easier this time)
6x6


Gironda High pull supersetted with DB Bent over laterals 30 sec:
4x8 38,5 lbs
4x8 15,4 lbs (decreased weight in favor of form)

Spider curl 44 lbs 30 sec RI:
3x10

Decline DB tricep extentions 30 sec RI:
2x10 1x8

Reeves machine calfs 101,4 lbs 20 sec RI:
1x30 2x12

Deloaded on squats, felt worn out since wednesday.
Otherwise a decent WO. I hope I'll get my shoes today so
I'll be able to go for squats without wrecking my knee.  ;D
Title: 3x8-10 and 2 PB:s
Post by: Steff on February 25, 2013, 10:57:56 AM
Wall squats: 88 lbs
3x10

Wide grip pullup all reps on straight bar
1x8 BW +5,5 lbs
1x8 BW +2,7 lbs
1x8 BW +2,7 lbs +1x2 @BW

DB BP Drop sets
5x82.6 lbs +3x71,6 lbs
6x82.6 lbs +3x71,6lbs
6x82.6 lbs +3x71,6 lbs

Std press 91.5 lbs
3x8

Superset:
Curls: 67.2 lbs
2x9 2x10
Reeves machine calfs 112,4 lbs
1x31 2x26

My shoes haven't arrived yet which is kinda annoying...
So here I am squatting ultra light. ???  Well got some PB:s today so I shouldn't complain too much.  ;D
Title: 3x8-10
Post by: Steff on February 27, 2013, 12:58:59 PM
Wall squats: 88 lbs 1 min RI
3x15

Wide grip pullup BW. RI 19 sec between microsets.
3x 4x2

DB BP 60,6 lbs 90 sec RI
2x12 1x8

BPN Std press 80,4 lbs
1x9 2x8

Superset:
Bar curl 58,4 lbs
3x10

Standing toe raise BW
3x40

Going for 17 sec RI on WG pullups next week. :)  I may have to go back to
my modified version of Waterburys PLP to lower the volume a bit.
Title: Re: Steff's old school training!
Post by: Steff on March 03, 2013, 12:27:25 PM
Fridays WO:
Wall squat 88 lbs
3x20

Wide grip pullup BW+5,5 lbs. With rubber band, Cambered bar, touching chest.
1x14
1x13
1x12

DB BP 71,6 lbs
2x8 66 lbs, 1x2 88 lbs +1x5 66 lbs

Std press 100,3 lbs
1x9 1x9 1x8

Superset:
Bar curl 62,8 lbs shorter RI than usual
3x10

Std tri ext 22lbs
3x6

Std toe raise BW
2x50 1x40

Rehab:
Gluteus medius leg lift 2x10

Compound:Gironda incline leg lift and decline 1/4 sit up. 1x10/9 1x7/7

Hacklift frog squat BW
2x10

My PT showed me a way of hitting the vastus medialis... "Stand on your toes put your heels together, point your
knees outwards and squat down holding on to a bar or wall..." And I went: Hey, wait a minute thats a frog squat!
It's an old exercise and you can do them in the hacklift!
He looked surprised but thought that it was a good idea.
I heard from the guys in the gym that he had taught another client do do them in the hacklift later that day!
Title: Re: Steff's old school training!
Post by: Steff on March 03, 2013, 12:30:00 PM
Wall squats: 110 lbs RI: 1 min
3x10

Wide grip pullup all reps on straight bar(touching chest).
1x12 BW
Drop set: 1x4 11 lbs 1x2 8 lbs 1x2 5,5 lbs 1x2 2,25 lbs 1x1 BW
1x8 2,25 lbs

DB BP 77 lbs
2x9 1x8 + rest paus +2+1+1

Std press 91.5 lbs
3x9

Superset:
Curls: 67.2 lbs
3x10
Reeves machine calfs 112,4 lbs
1x34 1x29 1x31

I'm gonna back off the weight on DB BP and start over.
Still waiting for those damn shoes....  >:(
Title: Re: Steff's old school training!
Post by: Steff on March 06, 2013, 12:36:10 PM
Wall squats: 110 lbs 1 min RI
3x15

Superset Hacklift frog squats and Leg extesions
Frog: 2x8 22 lbs
leg ext 2x8 44 lbs

Wide grip pullup BW. RI 17 sec between microsets. Made it even though I took a wider grip than usual by mistake on the 2 first sets.
3x 4x2
1x3 eccentric BW+2,25 lbs

DB BP 60,6 lbs 90 sec RI
2x12 1x10

BPN Std press 80,4 lbs
3x9

Superset:
Bar curl 58,4 lbs
3x10

Reeves machine calves 112,4 lbs
1x37 1x27 1x28

Squats feeling fine! Still gaining and that makes me a better father, husband and friend.. It makes my day!   :)
Discovered that I want to bend my right leg ever so slightly on Reeves machine calfs. So I straightened that out.... jeez the cramp and pump that hit my calf...    ;D
I will stay on the 17 sec RI on pullups for another week.
Title: 3x8-10
Post by: Steff on March 10, 2013, 09:04:31 AM
Wall squat 110 lbs 2-3 min RI
3x20

Superset Hacklift frog squats and Leg extesions
Frog: 2x9 22 lbs
leg ext 2x9 44 lbs

Wide grip pullup BW+5,5 lbs. With rubber band, Cambered bar, touching chest.
1x13
1x15
1x14

DB BP 66 lbs 2 min RI
3x8

Std press 100,3 lbs
3x9

Bar curl 62,8 lbs slow eccentric
3x10

Std toe raise
1x60 1x40 1x43 BW

Felt worn out but managed to pull off a few PB:s. 
I will decrease the volume on leg work next week. Going
Gironda on everything else ;)  , but just for that week. Then back to heavier lifting. Current bodyweight 162,2 lbs (73,6 kg).
Title: Re: Steff's old school training!
Post by: Sergio on March 10, 2013, 09:08:33 PM
I hope this week I will post my log too. and you will not be more the solitaire training of the forum.   Very good work, Steff, and all the good work for the heavy training phase.
Title: thoughts...
Post by: Steff on March 12, 2013, 03:16:29 PM
I'm having thoughts about doing some sort of concurrent periodization... Something along the
lines of full body 3 times/week doing 8x3 for chest and back monday, 3x8-10 wednesday and 8x8 friday.
I'm not sure how to place the other body parts (read legs since the smaller ones won't need as much work).
I don't know if this is a good or a stupid
idea....  :-\

Title: Re: Steff's old school training!
Post by: Steff on March 12, 2013, 03:19:28 PM
I hope this week I will post my log too. and you will not be more the solitaire training of the forum.   Very good work, Steff, and all the good work for the heavy training phase.

Thank you I do my very best.
Sometimes the training can serve as a refuge/sanctuary, but everything has a place and a time.
Title: Mondays WO: Gironda
Post by: Steff on March 12, 2013, 03:27:45 PM
Wall squats supersetted with straight arm pullovers:

Squats
2x20 99 lbs

Straight arm pullovers:
2x20 39,6 lbs


Giant set:Frog squat,Leg ext, SLDL, Leg curl 2x12:
Frog: 22 lbs
leg ext 44 lbs
SLDL 99 lbs
Leg curl 66 lbs

Modified Gironda long pull 20 sec RI. Had to increase RI to 30 sec for the 2 last sets... so next time I'll go for 25-26 sec.
6x8 2x8 126,7 lbs + 1x3 198,4 lbs

DB bench press 20 sec RI:
6x8 1x6 1x4 44 lbs +1x1 77 lbs

Bradford press 25 sec RI had to increase RI to 40 for the 2 last sets
6x6 55 lbs (last rep PBN to lockout each set)

DB swing 25 sec RI
3x6 13,2 lbs

High bench curl 30 sec RI
3x8 22 lbs

Push down 30 sec RI:
4x8 121 lbs +power pushdowns 1x8 1x6 154 lbs

IF I do my experiment with concurrent periodization I've decided to do it like this:
Legs:                Monday 8x3, Wednesday 3x8, Friday 6x6
Chest and back:Monday 6x6, Wednesday 8x3, Friday 3x8
Shoulders:        Monday 3x8, Wednesday 6x6, Friday 8x3 

Arms and calfs will be trained slightly different
Title: Gironda insp week!
Post by: Steff on March 13, 2013, 11:24:39 AM
Wall squats supersetted with straight arm pullovers:

Squats 121,2 lbs
1x15+ focused so much on form that I lost count...
1x20

Straight arm pullovers:
2x20 44 lbs


Giant set:Frog squat,Leg ext, SLDL, Leg curl 2x10:
Frog: 27,5 lbs
leg ext 49,6 lbs
SLDL 110 lbs
Leg curl 71.6 lbs

90° Race dive rows 25 sec RI
7x6 99 lbs

Neck press slight incline 30 sec RI
6x7 90,3 lbs should have gone for 101,4 lbs

BNP and bent over laterals 30 sec RI
4x8 49,6 lbs
4x8 11 lbs

Incline curl 20 sec RI
6x7 15,4 lbs

45° Tricep pushdowns. 25 sec RI
6x6 88 lbs

My shoes has finally arrived so I'll go and get my
custom made inlays(don't know if that's the right word)
done after lunch today.   ;D
Title: Gironda insp week!
Post by: Steff on March 16, 2013, 08:20:54 AM
Squats
1x15 132 lbs +straight am pullover 1x20 22,5 kg
1x15 154 lbs +straight am pullover 1x20 22,5 kg
1x10 154 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
6x6 (made all of the sets and reps this time)

Gironda dips BW 25 sec RI (easier this time)
6x6

Gironda High pull supersetted with DB Bent over laterals 20 sec:
4x8 38,5 lbs
4x8 15,4 lbs

Spider curl 44 lbs 25 sec RI:
3x10

Decline DB tricep extensions 20sec RI:
3x10

Reeves machine calfs 101,4 lbs 20 sec RI:
1x37 1x17 1x10

Squats will be form focused increasing the weight with 5 kg if I make 3x10 with perfect form until
I reach 85 kg, then I start increasing with 2,5 kg etc.
Title: Re: Steff's old school training!
Post by: Steff on March 17, 2013, 07:29:59 PM
I've decided to try out my concurrent routine. Since I'm not (yet) at the weights I "should" be using when doing
squats 8x3 I will not be able to give a totally fair assessment of the routine.

I reorganized it a bit with a little less volume to start with:

Legs: Monday 8x3, Wednesday 3x8, Friday 6x6
Chest and back: Monday 6x6, Wednesday 8x3, Friday 3x8
Shoulders: Monday 3x8, Wednesday 6x6, Friday 8x3

Arms and calfs will have a little different rep scheme.... Ok I haven't decided yet but slightly less volume on arms and more on calfs... ;)
Title: Re: Steff's old school training!
Post by: Steff on March 18, 2013, 06:17:43 PM
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. :)
Title: Concurrent trial!
Post by: Steff on March 20, 2013, 04:52:17 PM
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
Title: Re: Steff's old school training!
Post by: Steff on March 22, 2013, 07:55:21 PM
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. ;D
Title: Re: Steff's old school training!
Post by: Steff on March 25, 2013, 06:23:07 PM
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! ;D
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. ;)
Title: Re: Steff's old school training!
Post by: Steff on March 26, 2013, 06:41:15 PM
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! ;)
Title: Concurrent routine test drive!
Post by: Steff on March 27, 2013, 01:37:57 PM
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.   ;D
Title: Concurrent routine test drive!
Post by: Steff on March 29, 2013, 11:52:17 AM
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!
Title: Re: Steff's old school training!
Post by: Steff on April 02, 2013, 08:05:55 AM
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
Title: Re: Steff's old school training!
Post by: Steff on April 03, 2013, 02:03:13 PM
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. :)
Title: Concurrent routine third week done!
Post by: Steff on April 05, 2013, 01:22:31 PM
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.
Title: Concurrent routine fourth week!
Post by: Steff on April 08, 2013, 03:26:57 PM
Squats 3 min RI
10x3 198,4lbs,

Wide grip pullups with rubber band 1 minRI, all reps firmly to chest
6x6 BW +11 lbs

DB bench slight incline 50 sec RI
6x6 66 lbs DB:s

BNP 81,5 lbs
1x8 1x9 1x8

Curl 2x5 81,5 lbs 3x5 79,3 lbs

Cable donkeys: 165 lbs
1x44 1x40 1x37

Rehab:
Leg ext 1x25 +10 burns
Gluteus medius leg lift 2x10

Better WO than expected! Stomach a bit upset causing dizziness but it disappeared during the WO. ;D
Title: Re: Steff's old school training!
Post by: Steff on April 10, 2013, 11:30:24 AM
Front Squats 2 min RI
4x8 154 lbs

Superset:
Chins BW +22 lbs 3 min RI, all reps to chest except last rep on the last 3 sets... bar to collarbone.
8x4

DB bench 3 min RI
8x4 82,6 lbs DB:s


Deadlift first set parallel grip
3x10 242,5 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 (last 2 reps last set: cheat curl)

Howorth toe raise: 57,3 lbs
1x31 1x27 1x27

Good WO! Increased the volume a bit on legs, chest and back.
Got a planned deload next week mostly due to my knee. I'll decrease the squatting
weight on monday and wednesday with 11 lbs.... better safe than sorry.
The increase in volume in chins had a bit of an impact on my curls, but I knew it would so I'm not disappointed.
Title: Concurrent routine fourth week done!
Post by: Steff on April 12, 2013, 01:03:33 PM
Squats 30 sec RI
6x6 154 lbs,

Rehab 1: Superset:
Frog squat: 44 lbs 1x12 1x8
Gironda Sissy squat 2x6
Leg ext: 44 lbs 2x7 last rep lockout to failure.

Pullups 2 min RI, Bar to chest.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x6 BW+ 13,2 lbs

DB bench slight incline 2 min RI
71,6 lbs 1x8 1x8 1x7 1x6

OHP 3 min RI
8x3 112,4 lbs

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

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

Reeves machine calfs: 112,4 lbs
1x44 1x32 1x34

Rehab 2:
SLDL 110 lbs 3x12
Leg curl 1x6 99 lbs 1x12 55 lbs Dropset 1x4 99 lbs 1x7 55 lbs

I will increase the weight on squats to 176 lbs after the deload week.
I suspect I might have to decrease the weight on DB press since I'm using a weight that I managed to do 3x10 with unlimited rest and now it's 2 minutes RI.
Otherwise I'm pretty satisfied with this WO!  :)
Title: Last weeks WO:s
Post by: Steff on April 22, 2013, 06:30:06 PM
Mondays WO:

Squats 3 min RI
8x3 187,3 lbs,

Chins 55 sec RI, all reps to lower chest except for the last 3 reps on the last two sets.
5x6 1x4 +30 sec RI 1x2 6x6 BW +11 lbs

Added 2 eccentric chins, mod full ROM lat row and 6 BW chins bar to chest.

DB bench Flat 45 sec RI
5x6 1x4 +15 sec RI 1x1, 20 sec RI 1x1 66 lbs DB:s

BNP 81,5 lbs 2,5 mi RI
2x8 1x5 + 30 sec rest 1x2

Curl 3x5 1x5+ 2 cheat curls 1x3 + 4 cheat curls 81,5 lbs

Cable donkeys: 165 lbs
1x50 1x43 1x40

Rehab:
Leg ext 1x40 +20 burns 22 lbs

Decided to just do the deload for my legs.
Chins felt very heavy... and when I checked my log I discovered
that I did 6x6 with BW only. Not with 11 lbs strapped to me. Pushed the RI on DB bench a little too soon.

Wednesdays WO:

Front Squats 2 min RI
3x8 143,3 lbs

Superset:
WG Pullups BW 3 min RI, all reps to chest except last rep on the last 4 sets...
8x4 + 1x4 eccentric

DB bench 3 min RI. Easier than last time
8x4 82,6 lbs DB:s


Deadlift first set parallel grip
3x10 142,5 lbs

DB OHP 45 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, a bit shorter RI than usual!
1x38 1x24 1x25

I guess my "finisher" on chins took a toll on me and that was noticeable on my pullups today.
Finally chest seems to move forward after a rather long plateau!   ;D
My knee feels better . Apparently my front squat is more natural to me than my back squat. That's according to
the guys I train with. I have a smoother groove when I front squat.

Fridays WO:

Squats 30 sec RI
6x6 143,3 lbs,

Chins 2 min RI, Bar to chest. Misread my log and put 1,1 lbs too much.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x6 BW+ 13,2 lbs

DB bench flat 2 min RI except for the last rest.. got a mind-f*** and rested 1 min.
71,6 lbs 1x8 1x8 1x7 1x5 +2 rest pause

OHP 3 min RI
8x3 113,5 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x5 +4 cheat

OH DB tri ext 49,6 lbs 2 min RI
1x9
1x8
1x8

Reeves machine calfs: 112,4 lbs
1x46 1x33 1x34

Rehab:
SLDL 110 lbs 2x12
Leg curl 2x12 55 lbs

Leg ext: 2x20 33 lbs
Gluteus medius leg lift 2x14
Title: Here we go again!
Post by: Steff on April 22, 2013, 06:30:33 PM
Squats 3 min RI
8x4 198,4 lbs,

Pullups rubber band 55 sec RI @BW, all reps to chest except for the last rep on the last set.
6x6 Sloow eccentrics

Added 2 eccentric, mod full ROM lat row 1x6

DB bench slight incline 40 sec RI
5x6 1x4 +20 sec RI 1x2, 20 sec RI 1x2 66 lbs DB:s

BNP 81,5 lbs 2 min RI
2x8 1x6 + 20 sec rest 1x2

Curl 5x5 +3 cheat curls 81,5 lbs

Cable donkeys: 165 lbs
1x30 1x26 1x29

Rehab:
Leg ext 1x16 with "double reps" @ the top. 33 lbs

Gluteus medius leg raise 3x12

Will stay with 40 sec RI for DBBP. Still polishing technique on squats... slowly getting there!
I really like BNP, it gives me an upper body pump that I seldom have.
Title: Re: Steff's old school training!
Post by: Steff on April 24, 2013, 12:04:58 PM
Front Squats 2 min RI
3x10 154 lbs

Rehab
Superset:
Frog squat slow and no lockout: 1x8 1x6 44 lbs
Leg ext 2x15 with 15 burns on each set

Superset:
Chins BW +22 lbs 3 min RI, all reps to chest.
8x4 + 1x2 eccentric, +mod full rom lat row 1x4 (left side only)

DB bench slight incline 3 min RI.
8x3 88 lbs DB:s


Deadlift
3x10 253,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards.
5x6 1x5 +20 sec rest 2 reps 39,6 lbs DB:s

Curl 50 sec RI
5x6 1x4 +2 cheat curls 27,5 lbs DB:s

Howorth toe raise: 57,3 lbs
1x40 1x25 1x25

Had a lousy day... my stomach gave me dizziness so the two big ones were really tough today...
Aimed for 4x10 on front squats but form started to deteriorate.
PB on DB press!   ;D
Title: Re: Steff's old school training!
Post by: Steff on April 26, 2013, 04:08:28 PM
Squats 20 sec RI
6x6 154 lbs,

Rehab:
Leg ext: 44 lbs 1x20

Superset 2 min RI
Pullups rubberband @ BW, Bar to chest + sloow eccentric.
1x10
1x10
1x9
1x8

DB bench slight incline 2 min RI
71,6 lbs 1x8 1x8 1x6 1x5

OHP 3 min RI
4x4 1x3 3x4 110 lbs

Superset 2 min RI
Curl 66 lbs
1x10 1x6 +4 cheat 1x6 +4 cheat

OH DB tri ext 49,6 lbs 2 min RI
1x8 1x6 1x5

Had to cut out calfs and compress the whole WO due to my
job. So... some exercises suffered a bit...
I may have messed up the RI on my fifth set of OHP. :P
Title: Re: Steff's old school training!
Post by: Steff on April 29, 2013, 12:14:13 PM
Squats 3 min RI
8x3 203,9 lbs,

Chins 45 sec RI @BW, all reps to chest except for the last rep on the last set.
6x6 Slow eccentrics

Added 2 eccentric BW +33 lbs, mod full ROM lat row 1x4 77 lbs

DB bench slight incline 40 sec RI
4x6 1x5 +20 sec RI 1x1, 1x3 20 sec RI 1x2 20 se RI 1x1 66 lbs DB:s

BNP 81,5 lbs 2 min RI. Easier than last time!
2x8 1x6 + 20 sec rest 1x2

Curl 5x5 +2 cheat curls 81,5 lbs Easier than last time.

Cable donkeys: 165 lbs
1x40 1x31 1x30

Rehab:
Superset:
Frog squat:1x9 44lbs 1x12 BW
Leg ext:1x18 33 lbs 1x8 33 lbs
VMO kick:1x8 33 lbs 1x10 33 lbs

Gluteus medius leg raise 2x14

Knee is getting better and so is my squatting technique! Chest might have been a bit burned out
from last week so that was a bit of a setback.
Not my best WO, but a fairly decent one. ;)
Title: Re: Steff's old school training!
Post by: Steff on May 01, 2013, 12:38:02 PM
Front Squats 2 min RI
4x10 154 lbs

Rehab
Leg ext 1x20 with 55 lbs

Superset:
WG pullups
4x4 4x3 BW bar to chest

DB bench, flat
4x4 4x3 84,8 DB:s

Deadlift
3x10 253,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 50 sec RI, 27,5 lbs DB:s
6x6

Howorth toe raise 57,3 lbs
1x41 1x26 1x27

Baaad day... felt tired during the whole WO.
Fortunate I had my PL friend there to shout at me!
Title: Re: Steff's old school training!
Post by: Steff on May 03, 2013, 12:42:13 PM
Squats 60 sec RI
6x6 176 lbs,

Frog squat: 2x10 33 lbs 1x12 BW
leg ext: 2x8 66 lbs 1x10 44 lbs
Soccer kicks: 3x10 33 lbs

Chins 2 min RI, Bar to chest.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x5 BW+ 13,2 lbs + 1 min RI 1x4 BW

DB bench flat 2 min RI
71,6 lbs 4x8

OHP 3 min RI
8x3 114,6 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x7

OH DB tri ext 49,6 lbs 2 min RI
1x10
1x8
1x8

Reeves machine calfs: 112,4 lbs
1x41 1x27 1x32

Rehab:
SLDL 110 lbs 1x12
Leg curl 1x12 66 lbs

Gluteus medius leg lift 2x14

First setback in calfs... I can't remember the last time that happened?
I can't really complain too much about the rest of the WO. I'm going to back off the weight ever so slightly in chins just to
be able to get more volume there, which seems to work for me.
Did go all the way in the DB press. ;D  Can't consider the frog squat leg ext sequence as rehab this time... :o
Title: Re: Steff's old school training!
Post by: Steff on May 06, 2013, 12:22:46 PM
Squats 3 min RI
8x3 209,4 lbs,

Rehab:
Superset:
Frog squat: 1x12 with 2 sec hold just above bottom position
Leg ext:1x20 just 30 cm to top position

Pullups 40 sec RI @BW -rubber band assist, all reps to chest.
6x6 Slow eccentrics

Added 3 eccentric BW, WG pulldowns with hold at chest 88 lbs

DB bench slight incline 40 sec RI
6x6 66 lbs DB:s

BNP 81,5 lbs 2 min RI.
3x8

Curl 5x5 81,5 lbs

Cable donkeys: 165 lbs
1x45 1x37 1x34

Rehab 2:
Gluteus medius leg raise 3x14

First week with creatine. Started loading friday!
Squats starting to get really good techniquewise(is that a real word?).
Volume before weight seems to be my way of getting progression most of the time.
Title: Concurrent routine !
Post by: Steff on May 08, 2013, 11:42:18 AM
Front Squats 2 min RI
3x8 165,3 lbs

Rehab:
Leg ext 1x15 top part 55 lbs
Gluteus medius leg raise 1x12

Superset:
Chins BW +27,5 lbs 3 min RI, all reps to chest.
8x3 + 1x6 BW + 1x2 eccentric BW +27 lbs, +mod full rom lat row 1x4 (left side only)

DB bench slight incline 3 min RI.
4x4 1x3 3x4 84,8 lbs DB:s Missed the groove on the fifth set....    >:(


Deadlift
3x10 264,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards. Easier than last WO!
6x6 39,6 lbs DB:s

Curl 50 sec RI. Easier than last WO!
6x6 27,5 lbs DB:s

Had to skip calfs due to time shortage (I want to keep my job).
Not much to complain about. Felt strong.
Title: Just 2 weeks left now!
Post by: Steff on May 10, 2013, 11:09:49 AM
Squats 50 sec RI
6x6 176 lbs,

Frog squat: 2x6 66 lbs sloow 1x15 BW
leg ext: 3x8 55 lbs (top part)

WG pullups with rubber band 2 min RI, Bar to chest. Slow eccentric
4x10

1x3 eccentric + 1x6 WG pulldowns with 3 sec hold at chest.

DB bench slight incline 2 min RI
71,6 lbs 4x8

OHP 3 min RI
8x4 111,3 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x8 + 2 cheat curls

OH DB tri ext 49,6 lbs 2 min RI
1x10
1x9
1x9

Reeves machine calfs: 112,4 lbs
1x46 1x31 1x36

Rehab:
Gluteus medius leg lift 2x15

At least I'm back where I left off with calfs!
I have a better groove with my left arm than my right in DB press... that annoys the S*** out of me!
Getting better at hitting my left lat and I try to work on the top part of my pullups. The goal is to be able to hold the bar
to my chest for at least 1 sec.
Title: Re: Steff's old school training!
Post by: Steff on May 13, 2013, 01:54:13 PM
Squats 3 min RI
8x4 209,4 lbs,

Rehab:
Superset:
Frog squat: 1x17 BW, 1x9 33 lbs
Leg ext:1x9 1x8 just 30 cm to top position 55 lbs

Chins 40 sec RI @BW all reps to chest.
6x6 Slow eccentrics

Added 1 eccentric BW+ 44 lbs, Full rom lat row 1x4 55 lbs

DB bench slight incline 35 sec RI 66 lbs DB:s
5x6 1x5 rest + rest paus 1x1, 1x1

BNP 81,5 lbs 2 min RI.
1x9 2x8

Curl 5x5 + 3 cheat curls with slow eccentric 81,5 lbs

Cable donkeys: 165 lbs
1x50 1x40 1x37

Rehab 2:
Gluteus medius leg raise 3x15

Good WO!
I did take a pre WO drink containing whey and didn't react to it at all! ;D
But I'm not going to go crazy with dairy just because of that. Still... I'm really happy about it!
Title: Re: Steff's old school training!
Post by: Steff on May 15, 2013, 11:25:24 AM
Front Squats 2 min RI
3x8 165,3 lbs

Rehab:
Leg ext 1x25 top part 30 lbs
Gluteus medius leg raise 3x15

Superset:
WG pullups 3 min RI, all reps to chest, cambered bar.
1x3 BW+11 lbs
1x3 BW+5.5 lbs
1x3 BW+2.25 lbs
5x4 BW
Added 1x2 eccentric BW +11 lbs, 1x2 eccentric BW,
Short range WG Lat pulludown with hold to chest 55 lbs 1x15
+mod full rom lat row 1x4 (left side only)

DB benchflat 3 min RI.
3x4 1x3 88 lbs DB:s
4x4 82.6 lbs DB:s + 1x15 49,6 lbs DB:s


Deadlift
3x10 264,5 lbs

DB OHP 35 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 45 sec RI.
6x6 27,5 lbs DB:s

Howarth toe raise 57,3 lbs
1x37 1x24 1x20

Really good WO... except for calfs...
I could feel mondays squat session when doing front squats. Was stuck on a plateau with my DB bench but seem to pushed through it! ;D
Title: Re: Steff's old school training!
Post by: Steff on May 18, 2013, 09:21:36 AM
Squats 45 sec RI
6x6 176 lbs,

Gironda sissy squat: 1x10
Frog squat drop set: 1x2 88 lbs 1x3 44 lbs 1x4 BW
leg ext top part: 1x10 66 lbs


Chins 2 min RI, Bar to chest.
2x10 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x5 BW+ 13,2 lbs + 1 min RI 1x3 eccentric BW+13,2 lbs, rest paus 2+2+2 BW
45° race dive row 99 lbs

DB bench flat 2 min RI
71,6 lbs 2x10 1x5 rest paus 30 sec RI 2+2+1

OHP 3 min RI
7x3 1x2 115,7 lbs To short RI on 2 sets... mind f**k..

Curl 66 lbs 1,5 min RI
1x10 1x10 1x8 + 2 cheat curls

OH DB tri ext 49,6 lbs 2 min RI
3x10

Reeves machine calfs: 112,4 lbs
1x47 1x31 1x27

Rehab:
Gluteus medius leg lift 2x14

Decent WO. :)  I hate it when I have to move my WO:s.... I've gotten used to have it in the morning and so have my body...
Anyway I'm going to cut a bit of the volume next week. I've been adding some minor stuff here and there and not always logging them.
Title: Last week of the routine!
Post by: Steff on May 20, 2013, 01:44:48 PM
Squats 3 min RI
8x3 214,9 lbs,

Rehab:
Superset:
Frog squat: 1x15 BW Drop set 1x2 88 lbs 1x3 44 lbs 1x6 BW sissy squat 2x12 BW
Leg ext:1x12 just 30 cm to top position 44 lbs

Pullups 30 sec RI @BW -rubber band assist, all reps to chest.
4x6 1x5 1x4 Slow eccentrics WG pulldowns 1x8 77 lbs "top" part + a 10 sec hold


DB bench slight incline 35 sec RI
5x6 1x4 rest pause 1x1 1x1 66 lbs DB:s

BNP 81,5 lbs 2 min RI.
2x9 1x8

Curl 4x5 87 lbs 1x5 77 lbs

Rehab 2:
Gluteus medius leg raise 2x16

Had a bad technique day regarding squats... No calfs due to lack of time. I decided to take a chance on pullups
because this is the last week of the routine, I didn't make it all the way there but it was not too bad.
Title: Re: Steff's old school training!
Post by: Steff on May 22, 2013, 03:30:18 PM
Front Squats 2 min RI
3x9 165,3 lbs

Rehab:
Gluteus medius leg raise 1x12

Superset:
Chins BW +33 lbs 3 min RI, all reps to chest.
8x3

DB bench slight incline 3 min RI.
5x3 88 lbs DB:s 3x4 82,6 lbs DB:s


Deadlift
3x10 275,5 lbs

DB OHP 30 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 40 sec RI.
5x6 1x4 27,5 lbs DB:s

Howorth toe raise 57,3 lbs
1x39 1x19 1x18

Good squat and back day, lousy calf day and half decent chest day.
Title: Last WO of the concurrent routine!
Post by: Steff on May 24, 2013, 12:23:13 PM
Squats 40 sec RI
6x6 176 lbs,

Gironda sissy squat:
Frog squat 1 min RI: 1x6 88 lbs 1x6 66 lbs lbs 1x8 11 lbs
leg ext top part: 1x20 55 lbs


WG pullups rubber band assist 2 min RI, Bar to chest.
3x10 BW +5,5 lbs

DB bench slight incline 2 min RI
71,6 lbs 1x10 1x9 1x8 1x5

OHP 3 min RI
8x3 116,8 lbs To short RI on 2 sets... again!

Curl 66 lbs 1,5 min RI slower eccentrics than last time
1x10 1x10 1x5 + 5 cheat curls

OH DB tri ext 55 lbs 2 min RI
2x8 1x6

Reeves machine calfs: 112,4 lbs
1x50 1x30 1x30

Rehab:
Gluteus medius leg lift 1x19 1x15 1x17

Ok last WO of this routine! It's been fun and interesting.
The immediate con was the time the 8x3 took out of each WO making the WO 90-110 minutes long.
The pro was that my back and shoulders responded well to the routine. I'll write more about it later! :)
Title: One week with High rep squats and Gironda.
Post by: Steff on May 28, 2013, 08:49:52 AM
Yesterday's WO:
Squats: 1x20 143,3 lbs supersetted with
Pullovers: 1x20 44 lbs

Four sides Back and Chest

Cable row 1x12 143,4 lbs 1x12 132 lbs
Reeves row 1x8 39,6 DB:s 1x12 33 lbs DB:s
90° Racedive rows 1x10 99 lbs 1x10 88 lbs
High bench rows 1x10 22 lbs DB;s 1x10 17,6 DB:s

Neck press:1x12 112,4 lbs
Gironda dips: 1x12 BW
Incline DB press 1x8 39,6 DB:s
Mod laterals: 1x8 27,5 lbs DB:S

DB swing: 2x12 13 lbs
Gironda high pull 2x12 30,8 lbs
Scott press: 2x8 17,6 lbs DB:s
Bent over laterals 1x12 1x8 17,6 lbs DB:s

High bench curls: 1x10 2x8 22 lbs DB:s
Gironda Pullover press 3x8 77 lbs
Kickbacks 3x10 13 lbs

The 6x6 squats on the concurrent routine payed off now when I did high rep squats.  :) The last time I did 20 reps with 121 lbs it was hard, now 143,3 lbs was easy. ;D
Could be imagining this but my body feels "tighter" already.
Title: One week with High rep squats and Gironda.
Post by: Steff on May 29, 2013, 12:15:07 PM
Squats: 1x20 154 lbs supersetted with
Pullovers: 1x20 44 lbs

Back, Chest and shoulders
First compound set of each body part is from Six week bulk second from Four sides

Chest:
Gironda dips 1x12 BW+11 lbs
Neckpress 1x12 112,4 lbs
Incline Db press 1x8
Mod flat DB fly 1x10

Neck press:1x12 112,4 lbs
Gironda dips: 1x12 BW
Incline DB press 1x8 39,6 DB:s
Mod laterals: 1x8 27,5 lbs DB:S

Back:
End of bar chins 1x8 BW
Long pull 1x12 143,3 lbs
Narrow grip pulldown 1x10 99 lbs
Short pull 1x12 132 lbs

Cable row 1x12 143,4 lbs
Reeves row 1x12 27,5 lbs DB:s
90° Racedive rows 1x10 99 lbs
High bench rows 1x10 22 lbs DB:s

Deadlift: 3x10 275,5 lbs (It's at this point Mr Gironda would definitely throw me out of the gym)

Shoulders(switched the order of the exercises on the first compound set)
Bent over laterals 1x12 17,6 lbs DB:s
Laterals 1x12 13 lbs DB:s
High pull 1x12 30,8 lbs
BNP 1x12 44 lbs (substituted the bradford press)

DB swing: 1x12 13 lbs
Gironda high pull 1x12 30,8 lbs
Scott press: 2x8 17,6 lbs DB:s
Bent over laterals 1x12 1x8 17,6 lbs DB:s

High bench curls: 1x10 2x8 22 lbs DB:s (shorter RI here)
spider curls 3x10 13 lbs DB:s
Gironda Pullover press 3x8 77 lbs
Kickbacks 3x10 15,4 lbs DB:s

Squats still easy... I will go for 165 lbs next time!
My chest is sore as **** and I can feel that I'm going to have some serious
upper back DOMS tomorrow. ;)
Title: Last day of high rep squat and Gironda routine.
Post by: Steff on June 02, 2013, 03:37:44 PM
This fridays WO:

Squats: 1x20 165,3 lbs supersetted with
Pullovers: 1x20 44 lbs

Long pull 20 sec RI
8x8 121 lbs

90° racedive Rows 1 min RI
4x6 121 lbs
2x6 132 lbs

Incline DB/Cable hybrid press 20 sec RI
8x8 22 lbs db:s, 33 lbs cable

Superset
Slight incline DB/Cable hybrid mod fly and Neckpress 1 min RI
3x6 33 lbs db:s, 33 lbs cable
3x6 smith machine 123,4 lbs

Two giant sets 1 min RI
Bent over laterals 2x12 17,6 lbs DB:s
Bradford press 1x12 1x10 55 lbs
Swing 1x12 1x10 13 lbs DB:s
Laterals 1x10 1x12 13 lbs DB:s

Two giant sets 1 min RI
Spider curl 1x10 60.6 lbs 1x10 39,6 lbs
High bench curl 1x10 22 lbs 1x8 22 lbs
Std DB curl 1x10 13 lbs DB:s 1x8 13 lbs DB:s
Incline curl 1x8 13 lbs DB:s 1x6 13 lbs DB:s

Rehab:
Frog squat 2x10 30 lbs
Sissy squat 1x12 BW
Tom Platz hack squat version 2x6 22 lbs (knees almost touching the platform in the bottom position)
Leg ext: 1x20 44 lbs top part

Fun stuff, but next week it's back to "normal". My Knee has gotten a lot better during these light 20 reppers and the Tom Platz hack squats feel gooooood .  ;D
Title: 3x8-10 and a PB
Post by: Steff on June 03, 2013, 11:02:17 AM
Squat
3x10 187,3 lbs

Rehab:
Tom Platz Hack squat 2x10 BW Knees touching the platform
Leg ext: 2x15 55 lbs

Wide grip pullup all reps to chest on straight bar
3x8 BW +2,5 kg

Bench press
3x10 176 lbs

DB OHP 44 lbs DB:s
3x8

Superset:
Curls: 31 kg
3x10

Reeves machine calfs sloow reps
2x20 1x18

Was a bit dizzy today... for no apparent reason at all. (ate the same things I usually do when I don't get dizzy)
Decent WO anyway... some form issues when I get past 5 reps on squats(weird), maybe a concentration thing.
A PB in WG pullups! :)
Title: Sum up of my concurrent routine... sort of...
Post by: Steff on June 04, 2013, 01:55:14 PM
'll try to give some sort of sum up of the concurrent routine I tried:

Chest:
8x3
start: 1x3 1x2 88 lbs +1x4 5x3 82,6 lbs
Peak 3x4 1x3 @ 88 lbs +4x4 82,6 lbs, Or: 8x3 88 lbs DB:s

6x6 start: 66 lbs 1 min RI
Peak 66 lbs 40 sec RI

3x8-10
start: 1x9 77 lbs 2x8 71,6 lbs
peak: 1x10 1x9 1x8 71,6 lbs

Back: Here it's harder to asess since I improved my form during the routine.

Chins 8x3
start: 8x3 @ BW + 22 lbs not all reps to chest
Peak 8x3 @ BW +33 lbs

6x6 start: 66 lbs DB:s, 1 min RI
Peak: 40 sec RI

3x8-10
Start: 1x10 2x8 BW + 11 lbs
Peak: 2x10 1x7 1x5 BW +13,2 lbs


WG Pullups:
8x3
Start: 1x3 BW +6,6 lbs 2x3 BW +3,8 lbs 5x3 BW +2,75 lbs
Peak: 1x3 BW+11 lbs 1x3 BW+5.5 lbs 1x3 BW+2.25 lbs 5x4 BW

6x6
start 1 min RI @ BW rubber band assisted
Peak: 40 sec RI or 30 sec RI 4x6 1x5 1x4 @BW

3x8-10 rubber band assisted
start: 2x10 1x9 BW+ 11 lbs
Peak: 3x10 BW+ 5,5 lbs (I know this seems backwards)

Shoulders:

8x3 OHP
start 1x3 110 lbs, 7x3
Peak 8x3 116,8 lbs

6x6 DB press
start   1 min RI 39,6 lbs DB:s
Peak: 30 sec RI

3x8-10 BNP
start 1x9 1x10 1x9 79,3 lbs no limit RI
Peak: 2x9 1x8 81,5 lbs 2 min RI

Legs: This one is also kinda hard to asses since I started light due to my knee.
8x3
start 176 lbs
Peak 214,9 lbs

6x6
start 154 lbs 1 min RI
Peak 176 lbs 40 sec RI

3x8-10 Front squats
Start 3x10 132 lbs
Peak 3x9 165,3 lbs

Arms:

5x5
start 5x5 77 lbs
Peak 4x5 87 lbs 1x5 77 lbs

6x6
start 27,5 lbs DB:s 1 min RI
Peak 40 sec RI

3x8-10 1,5 min RI
start 2x9 1x8 66 lbs
Peak 2x10 1x8

Calfs: 3x max

Donkey
start 2x30 1x27 165 lbs
Peak 1x50 1x40 1x37 165 lbs

Howarth
Start 1x24 2x20 57,3 lbs
Peak 1x41 x26 1x27

Reeves
Start 1x37 1x27 1x21 112,4 lbs
Peak 1x50 2x30 112,4 lbs

The two things that seemed to work well was the two opposites, 8x3 and 6x6.
But that could have something to do with that I've been on 3x8-10 for 4 months prior to this routine. I'm not used to analyze things like this and should have taken measurements before and after, but I forgot about it.
Title: 3x8-10 and 2 PB:s
Post by: Steff on June 05, 2013, 12:28:46 PM
Front Squat 1 min RI
3x10 110 lbs

Rehab:
Tom Platz Hack squat 1x10 BW Knees touching the platform
Leg ext: x15 33 lbs top part

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x12 1x12 1x14 BW 8,8 lbs

DB/cable hybrid 20° incline
3x10 33/44 lbs

Deadlift:
3x8 286,6 lbs

OHP 100,3 lbs
3x10

Superset:
Curls: 60,6 lbs
3x10

Howorth toe raise 79,3 lbs :
1x18 2x16 sloow reps

Rehab 2:
Gluteus leglift
2x18

A PB in pullups and Deadlift, progress on OHP.
Otherwise light day... had some difficulty choosing between 2 sets of 20 reps
or just 3x10 with one min RI. I'm currently satisfied with the BF % I'm at and like to keep it that way.
Title: 3x8-10
Post by: Steff on June 07, 2013, 07:45:11 PM
Full ROM split Squat
3x10 44 lbs

Rehab:
Tom Platz Hack squat 2x10 BW Knees touching the platform
Leg ext top part: 1x4 88 lbs 1x15 44 lbs lbs

Wide grip pullup all reps to chest on cambered bar 17 sec between micro sets
5x2
5x2
4x2

Like one set:
Forehead to chest Pulldown 1x12 77 lbs
Scapula rotations 1x10 99 lbs
Straight arm pull down 1x10 88 lbs
High bench row 1x10 22 lbs DB:s


DB press 2 min RI. got a mind F**** on the last RI.. 1 min..
2x10 1x8 66 lbs DB:s

Like one set:
Gironda dip 1x12 BW
Neck press 1x8 104 lbs

OHP 100,3 lbs
3x10 80,4 lbs

Superset:
Curls: 27,5 lbs DB:s
3x10

STDN DB tri ext 2x6 1x8 55 lbs

90° tri ext
1x12 77 lbs

Cable donkeys
1x24 1x21 1x18 220 lbs sloow reps.

The split squat.. OMG the pump... This one is a keeper!  ;D
Title: Re: Steff's old school training!
Post by: Steff on June 10, 2013, 12:30:49 PM
Squat
3x10 187,3 lbs

Rehab:
Tom Platz Hack squat 2x10 BW Knees touching the platform
Leg ext: 1x10 77 lbs 1x15 44 lbs top part

Wide grip pullup all reps to chest on straight bar
3x9 BW +5,5 lbs

Bench press
2x8 1x10 181,8 lbs

DB OHP 44 lbs DB:s
3x9

Superset:
Curls:
3x10 71,5 lbs

Reeves machine calfs sloow reps
1x26 1x20 1x17

Felt worn but it went well anyway! ;D
Title: 3x8-10
Post by: Steff on June 12, 2013, 12:05:22 PM
Front Squat 30 sec RI
6x6 110 lbs

Rehab:
Leg ext: 1x20 1x15 44 lbs top part

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x13 1x13 1x13 BW 8,8 lbs could have made 14 on the last set but got sloppy and didn't touch the chest on rep nr 10.... 

Like one set:
scapula rot: 1x10 88 lbs
High Bench row 1x10 39,6 lbs DB:s
Short range Pull down to chest 1x10 77 lbs
Long pull 1x10 165,3 lbs

DB/cable hybrid 10° incline 1 min RI
2x10 1x8 33/44 lbs
Neck press 1x12 123,4 lbs

Deadlift:
3x10 286,6 lbs

OHP 104,7 lbs
3x8

superset:
Curls: 60,6 lbs strikter form
3x10
Gironda Pullover press: 66lbs
3x8

Howorth toe raise 123,4 lbs
1x14 1x12 1x11 sloow reps

Rehab 2:
Gluteus leglift
1x18

Monday I tried out a roman chair squat devise that a friend of mine constructed....
The world is weird: He didn't know that it already excisted, but even more chocking to me was that a friend who has won the womans Junior world bodybuilding championship(in 2008 I think it was).. havent even heard of it.
Title: 3x8-10
Post by: Steff on June 14, 2013, 11:11:13 AM
Full ROM split Squat
3x10 44 lbs

Rehab:
Leg ext top part:  1x15 44 lbs lbs

Wide grip pullup all reps to chest on cambered bar 17 sec between micro sets
5x2
5x2
5x2

Like one set:
Forehead to chest Pulldown 1x12 77 lbs
Scapula rotations 1x10 99 lbs Better contact this time
Straight arm pull down 1x10 88 lbs
High bench row 1x10 44 lbs DB:s


DB press 2 min RI.
3x10 66 lbs DB:s
Neck press 1x12 123,4 lbs

BNP
3x10 80,4 lbs

Superset:
Curls: 27,5 lbs DB:s
3x10

French press DB 1x8 2x7 55 lbs

Cable donkeys
1x30 1x24 1x22 220 lbs sloow reps.

Made this a fairly easy WO since I have to do monday's WO on sunday etc...
I will start using the BB on splits quats to make it more related to the ordinary squat.
Title: Re: Steff's old school training!
Post by: Steff on June 16, 2013, 12:14:19 PM
Squat
3x10 209,4 lbs

Rehab:
Sissy eccentric frog squat concentric 2x10 44 lbs Knees touching the platform
Leg ext: 1x15 44 lbs top part

Wide grip pullup all reps to chest on straight bar
1x10 1x8(did a 9th but was 2-5 mm from chest) 1x9 BW +5,5 lbs

As one set
Chins BW 1x10
High bench row 44 lbs 1x8
90° race dive rows 132 lbs 1x8
Short range WG pulldowns 77 lbs 1x10

Bench press
3x10 181,8 lbs

As one set:
Neck press 123,4 lbs 1x10
Gironda dips BW 1x5
DB/cable hybrid 20° incline 27,5/44 lbs 1x8
DB/cable hybrid flat 27,5/44 lbs 1x7


DB OHP 44 lbs DB:s
3x10

Superset:
Curls:
3x10 71,5 lbs

Reeves machine calfs sloow reps 134,4 lbs
1x30 1x24 1x23

Turned out to be good WO despite the fact that I was REALLY tired when I showed up at the gym!
Title: 3x8-10 and a PB in deads.
Post by: Steff on June 18, 2013, 12:08:52 PM
Front Squat 30 sec RI
6x6 132 lbs

Rehab:
Leg ext: 1x20 44 lbs top part

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x11 1x14 1x13 BW 8,8 lbs Was out of breath from the squats the first set... need moore rest

Like one set:
End of bar chins 1x5 BW
High Bench row 1x10 22 lbs DB:s
Short range WG Pull down to chest 1x10 77 lbs
Long pull 1x8 176 lbs

DB/cable hybrid 10° incline 1 min RI
1x10 1x8 1x5 39,6/46,8 lbs
Neck press 1x12 123,4 lbs

Deadlift:
3x8 297,6 lbs

OHP
1x10 93,6 lbs, 1x9 1x8 1x7 104,7 lbs

Curls: 66 lbs
3x8

Howorth toe raise 134,4 lbs
1x14 1x12 1x10 sloow reps

Didn't load the correct weight on OHP first set. Did 4 sets instead of 3.
Title: Re: Steff's old school training!
Post by: Steff on June 20, 2013, 02:40:30 PM
Full ROM split Squat
3x10 55 lbs

First set:
Hack sissy squats: 1x4 BW immediately followed by eccentric sissy squat and concentric frog squats 1x4 BW + frog squats 1x5 BW

Second set:
Eccentric sissy squat, concentric frog squat 1x5 22lbs +1x7 frog squats.

Leg curl 2x8 88 lbs

Wide grip pullup all reps to chest on cambered bar 15 sec between micro sets
4x2
4x2
4x2

Like one set:
Long pull 1x10
High bench row 1x10 44 lbs DB:s
Forehead to chest Pulldown 1x10 93,6 lbs
Scapula rotations 1x10 110 lbs


DB press 2 min RI.
2x10 1x8 71,6 lbs DB:s

Like one set
Gironda dip 1x9 BW
Neck press 1x5 123,4 lbs

BNP
3x10 80,4 lbs

Superset:
Curls: 3x8 33 lbs DB:s
French press DB 1x9 1x8 1x7 55 lbs

As one set:
DB Preacher curl 1x15 15,4 lbs DB:s
Spider curl 1x12 17,6
Dutch twister 1x7 11 lbs DB:S

As one set
Tricep ext: 1x7 66 lbs
Pullover press 1x6 66 lbs
Pushdowns 1x10 88 lbs

Cable donkeys
1x24 1x19 1x20 242,5 lbs sloow reps.

Got a bit crazy today but it felt good. Gonna eat a lot today... and tomorrow!
Tried Dutch's bicep peak exercise with great success today! 
Title: Re: Steff's old school training!
Post by: Steff on June 23, 2013, 07:55:17 PM
Squat
3x10 209,4 lbs

Rehab:
Sissy eccentric frog squat concentric 2x6 66 lbs Knees touching the platform
Leg ext: 2x10 66 lbs top part

Wide grip pullup all reps to chest on straight bar
2x8 1x6 30 sec rest 1x2 BW +11lbs, 1x9 BW

As one set
Mod Long pull 1x10 198,4 lbs, 1x10 110 lbs 2 sec pause in contracted position on each rep.
High bench row 2x8 33 lbs DB:s

Bench press
3x8 187,3 lbs When I hit 3x10 on this it'll be a PB!

As one set:
Gironda dips BW +11 lbs 1x7
Neck press 134,4 lbs 1x7

DB OHP 49,6 lbs DB:s
1x7 1x8 1x6 rest 30 sec 1x2

Superset:
Curls:
3x10 71,5 lbs +4 cheat curls + bicep chins 1x7 BW

Reeves machine calfs sloow reps 145,5 lbs
1x24 1x18 1x20

Lousy squat day! Had the power but the groove was gone... not pretty...
Next time I'll skip all the extra work on legs and just add another set of squats instead, even if I have to decrease the weight on that set.
The good stuff is that the OHP gives me an upper body pump from H***
Title: 3x8-10 and a PB in deads.
Post by: Steff on June 25, 2013, 01:43:33 PM
Front Squat 30 sec RI
6x6 143,3 lbs +1x2 back squat with 3 stops. Bottom, between bottom and parallel and parallel.

Rehab:
Leg ext: 1x8 44 lbs top part, 2 sec hold at top on each rep.


Had no rubber band available. Went with the 3x 4x2 @BW. Cambered bar all reps to chest except for the last 2 on the last set.

Started of with a ladder, 10 sec rest between: 4,3,1(missed the chest) ,1!

Then with 15 sec rest between micro sets and slower eccentric than last time.
4x2
4x2
4x2

Like one set:
90° Race dive row 1x13 143,3 lbs
Mod Long pull 1x10 187,3 lbs
High Bench row 1x8 22 lbs DB:s
Short range Pull down to chest 1x10 88 lbs


DB/cable hybrid 10° incline 1 min RI
1x10 1x9 1x5 39,6/46,8 lbs

As one set:
Neck press 1x5 145,5 lbs
Gironda dip 1x5 BW

Deadlift:
3x10 297,6 lbs

OHP 104,7 lbs
1x9 1x9 1x8

Curls: 66 lbs
1x10 2x9

Tricep pushdown 121 lbs
2x12

Howorth toe raise 145,5 lbs
1x11 1x10 1x10 sloow reps

Rehab:
Gluteus medius leglift: 2x15

Felt worn when I started this WO... the exact same feeling I used to have a few hours after a soccer game as a teenager.
It turned out ok anyway and today I'll eat anything that's not guarded by rabid pitbulls!   ;D
Figured out what works for me regarding chest training. At least for now... as a finisher: one superset with neck press and V-bar dip.
I'll try to find something similar for back. I think that doing one superset with two movements that are fairly close to the "base movement" could be the answer.
Title: Re: Steff's old school training!
Post by: Steff on June 27, 2013, 11:53:20 AM
Split squat
3x4 44 lbs DB:s super set with:

Full ROM split Squat
3x6 55 lbs DB:s

Wide grip pullup rubber band assist all reps to chest on cambered bar
3x13 BW +8,8 lbs Missed rep 14 with less than a third of an inch three times...

Like one set:
Chins 1x8 BW
90° Race dive rows 1x8 154 lbs drop set 1x6 110 lbs


DB press 2 min RI.
2x10 1x6 rest 30 sec 1x2 71,6 lbs DB:s First setback... crap!

Like one set
Gironda dip 1x9 BW
Neck press 1x6 123,4 lbs

BNP
2x9 1x8 82,6lbs I'm getting a wicked upper body pump from these!

Superset:
Spider Curls 4x12 had probs finding the right weight increased set for set 28.66, 34.2, 39.6, 45 lbs
French press DB 1x9 1x8 1x9 55 lb

Standing Dumbbell Curls 4x10
Superset w/
Dutch Twister 4x max

As one set x2
Tricep ext: 1x6 66 lbs
Pullover press 1x6 66 lbs
Bench dips 1x8 BW
Kick backs 1x7 13 lbs


Had to quit before calf work. Decided to destroy my arms and try
Dutch "Peaks In Weeks". Now I just have to eat enough.
Abs showing, lower back fat is slowly giving away and striations on my pecs! 
My hunch about the finisher on my back training seemed to be right. :)
Title: Joint relief and Gironda WO.
Post by: Steff on July 01, 2013, 10:34:23 PM
Squats: 1x20 165,3 lbs supersetted with
Pullovers: 1x20 44 lbs

Chest: x2 superset:
Gironda dips 1x12 BW+11 lbs 1x10 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Neckpress 1x6 145,5 lbs 123 lbs
Incline Db press 1x10 1x8 27,5 lbs DB:S
Mod flat DB fly 1x10 1x8 22 lbs DB:s


Back: x3 superset:
End of bar chins 1x8 1x6 + 2 eccentric BW
Mod Long pull 1x10 187,3 lbs 1x8 154 lbs
Narrow grip pulldown 1x8 110 lbs 1x10 99 lbs
Short pull 1x10 154 lbs 1x8 132 lbs


Shoulders x2 superset
BNP 1x10 1x10 77 lbs
Bent over laterals 1x10 1x10 22 lbs DB:s
DB swing 1x8 1x8 13 lbs DB:s
High pull 1x8 1x8 30,8 lbs

Biceps: not as supersets
High bench curls: 2x10 1x8 22 lbs DB:s 1 min RI
Preacher curl 1x8 17,3 lbs DB:s 2x8 13 lbs DB:s
Dutch Twister 2x max 11 lbs DB:s

Tricep x2 as supersets
Tricep Ext: 1x7 1x8 66 lbs
Gironda pullover press 2x8 66 lbs
Bench dips 1x10 1x8 BW
Pushdowns 2x10 88 lbs
Title: Joint relief and Gironda WO.
Post by: Steff on July 03, 2013, 07:40:07 PM
Squats: 1x20 176 lbs supersetted with
Pullovers: 1x20 49,6 lbs

Back: x2 superset:
Cable row 1x12 176 lbs 1x8 198,4 lbs
Reeves Row 1x6+1x6 39,6 lbs DB:s had to take a short rest here 1x12 39,6 lbs DB:s
90° Race dive rows 1x8 154 lbs 1x10 110 lbs
High bench row 1x6 1x7 44 lbs DB:s

Chest: x2 superset:
Neckpress 1x12 134,8 lbs 1x10 123,4 lbs
Gironda dips 1x7 BW+11 lbs 1x9 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Incline Db press 1x10 1x8 33 lbs DB:S
Mod flat DB fly 1x10 27,5 lbs, 1x8 22 lbs DB:s

Deadlift 3x8 308,6 lbs PB!

Shoulders x2 superset
Bent over laterals 1x11 1x10 22 lbs DB:s
DB swing 1x8 1x8 17,6 lbs DB:s
High pull 1x11 1x11 38,5 lbs
Scott press 2x11 17,6 lbs

Biceps: not as supersets
Incline curls: 1x10 1x8 27,5 lbs DB:s 1x8 22 lbs DB:s1 min RI
Spider curl 1x8 1x6 49,6 lbs 1x8 38,5 lbs 1 min RI
Dutch Twister 1x max 17,6 lbs DB:s

Tricep x2 as supersets
45° tricep pushdown 1x7 99 lbs 1x7 88 lbs
90° tricep pushdown 1x7 88 lbs 1x7 77 lbs
French DB press 1x6 44 lbs 1x7 33 lbs
Kickbacks 1x7 13 lbs DB:s 1x10 8,8 lbs DB:s

A PB in deads and 20 rep squat, both fairly easy. The four side inspired stuff
gave me a pump from H***!
Title: Joint relief and Gironda WO!
Post by: Steff on July 05, 2013, 01:29:20 PM
Squats: 1x20 187,3 lbs supersetted with
Pullovers: 1x20 55 lbs

Chest: x2 superset:
Gironda dips 1x12 BW+11 lbs 1x10 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Neckpress 1x6 145,5 lbs 123 lbs
Incline Db press 1x10 1x8 27,5 lbs DB:S
Mod flat DB fly 1x10 1x8 22 lbs DB:s

Back: x2 superset:
Cable row 1x12 176 lbs 1x8 154 lbs
Reeves Row 1x6+1x6 39,6 lbs DB:s had to take a short rest here 1x12 33 lbs DB:s
90° Race dive rows 1x8 110lbs 1x5 99 lbs +1x5 77 lbs
High bench row 1x4 44 lbs DB:s 1x7

Back: x2 superset:
End of bar chins 1x8 1x11 (done in pulldown machine 99 lbs)
Mod Long pull 1x10 176 lbs 1x8 154 lbs
WG pulldown 1x8 99 lbs 1x10 77 lbs
Kneeling Bench row 1x4 44 lbs 1x6 lbs


Shoulders x2 superset
BNP 1x10 1x10 77 lbs
Bent over laterals 1x10 1x10 22 lbs DB:s
DB swing 1x8 1x8 13 lbs DB:s
High pull 1x8 1x8 30,8 lbs

Biceps:
High bench curls:1x3 33 lbs DB eccentric 1x10 1x6 22 lbs drop to 17,3 lbs DB:s 1 min RI

Preacher curl 2x8 17,3 lbs DB:s

Superset:
Spider curl with EZ bar hands at maximum supination
1x8 49,6 lbs 1x8 38,5 lbs
Dutch Twister 2x max 15.4lbs DB:s

Tricep x2 as supersets
French DB press 1x10 55 lbs 1x12 39,6 lbs
Tricep Ext: 1x7 1x8 66 lbs
Gironda pullover press 2x7 66 lbs
Bench dips 1x10 1x10 BW

Ok... as I said close to overtraining but this was fun. A PB in 20 rep squats. I've realized that my mind is playing trick s with me since doing 10 reps at 209,4 lbs is sooo much heavier to do than these 20 reps at 187,3 lbs....
Anyway, next week I'll be back to the basic routine again!
Title: Re: Steff's old school training!
Post by: Sergio on July 08, 2013, 12:52:26 AM
A little overtraining, but better for the funny of the long Game.  When you can not progress further or even can not train, you only have the pleasure of training.  That will never end.  Good Steff.
Title: Re: Steff's old school training!
Post by: Steff on July 09, 2013, 09:44:45 AM
A little overtraining, but better for the funny of the long Game.  When you can not progress further or even can not train, you only have the pleasure of training.  That will never end.  Good Steff.

You're so right. If you loose the joy you won't be in the game for long. I need these short weeks of just having fun.
I do them once a month or 1 of 5 weeks.
Title: Re: Steff's old school training!
Post by: Steff on July 09, 2013, 09:46:54 AM
Squat
3x10 209,4 lbs

Wide grip pullup all reps to chest on straight bar
2x8 1x7 11 lbs

Chins 1x10 BW

Bench press
3x8 187,3 lbs

Incline Hybrid cable/DB press 1x5 38,5/39,6 lbs
Dropped the DB:s and did 1x5 with just the cable.

DB OHP 49,6 lbs DB:s
1x8 1x8 1x7

Curls:
3x10 71,5 lbs

Howorth toe raise
3x11 145,5 lbs

Squats better than last time but not good. I will change things here.
Improvements in WG pull ups, calfs and DB OHP!  :)
Title: Re: Steff's old school training!
Post by: Steff on July 10, 2013, 01:14:59 PM
Superset:
Leg press 4x4 242 lbs didn't count the sledge but it weighs about 110 lbs
Hacklift 4x6 88 lbs

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x9 1x10 1x11 BW+16,5 lbs
Chins 1x10 BW

DB/cable hybrid 10° incline 1 min RI. Hard to asess progress or not since they've replaced the cable machine with a new one.
1x10 1x10 1x8 39,6/27,5 lbs
Dips 1x14 BW

Deadlift:
3x10 308,6 lbs

OHP 104,7 lbs
1x9 1x8 1x7 104,7 lbs
70° laterals 1x11 13 lbs DB:s

Curls: 60.6 lbs
1x10 1x10 1x8

Reeves machine calf. (slow reps)
1x16 1x14 1x15 156,5 lbs

Was kinda exhausted from the DB OHP this monday and the deadlift today so my OHP didn't go well.
I'm not strong in the leg press but I had to change things up.
Title: Re: Steff's old school training!
Post by: Steff on July 12, 2013, 02:38:40 PM
Superset:
Split squat 4x4 55 lbs DB:s
Full ROM split squat 4x6 33 lbs DB:s

WG pullups 1x5 +2 +3, 1x4 +2 +2 +2, 1x4 +2 +2 +2 ( rest paus 40 sec rest)
Short range WG pulldown 1x10 99 lbs supeset with
Chins 1x10 BW

DB press: 2x10 1x6 +2 +2 71,4 lbs (rest paus 30 sec rest) felt a bit stronger on the last set... but not strong enough....
Cable/DB Hybrid 1x8 22/33 lbs superset with
Incline (25°) Neck press 1x7 101,4 lbs

BNP 3x9 82,6 lbs
70° laterals 1x12 13 lbs superset with
Bent over laterals 1x11 13 lbs

DB curl 1x9 2x8 33 lbs DB:s superset with
DB french press: 1x10 2x9 55 lbs

Dutch twister 1xmax 13 lbs DB:s
Bench dips 1x12 BW

Stdn toe raise in hacklift 220 lbs 1x9 2x7 superset with
Reeves machine calfs 101,4 lbs 1x17 1x15 1x14

Did write the wrong poundages on split squats wednesday two weeks ago. The correct numbers were: Split squat 44 lbs DB:s, Full ROM split squat 27,5 lbs DB:s.
Title: Oops, over trained a bit...
Post by: Steff on July 15, 2013, 02:21:00 PM
Squat
1x4 220 lbs 1x4 231 lbs 3x4 236,9 1x4 225,9 lbs (just going to parallel)

Wide grip pullup all reps to chest on straight bar
3x4 BW +22 lbs superset with
2x6 1x5 BW

Chins 1x4 BW +33 lbs superset with 1x6 BW.

Bench press
2x8 1x7 187,3 lbs Burned out trying to get the 9th rep in the first set.

DB OHP 49,6 lbs DB:s
1x5 1x6 1x6 shorter RI than usual here!

Curls:
1x10 1x9 1x8 71,5 lbs shorter RI here to!

Hacklift Toe raise superset with Reeves machine calf
1x14 1x11 1x11 154 lbs
1x20 1x14 1x15 101,4 lbs

Ok.... some signs of over training, pulling back volume from here. At least for a while. I'm gonna check my log and see
how many weeks in a row the higher volume worked.
Pullups and squats went well though.
Title: Contradiction in terms.....
Post by: Steff on July 17, 2013, 12:24:01 PM
Superset:
Leg press 3x5 164 lbs Feet further down than last time.
Hacklift 3x5 88 lbs

Wide grip pullup rubber band assist all reps to chest on cambered bar
3x5 BW+16,5 lbs

DB/cable hybrid 20° incline 1 min RI.
3x5 39,6/27,5 lbs

Deadlift:
1x8 1x9 1x8 319,7 lbs

OHP 99 lbs
3x5


Curls: 60.6 lbs
1x10 1x10 1x8

Hack lift superset with Reeves machine calf. (slow reps)
1x15 2x14
1x17 2x16 101,4 lbs

Contradiction in terms here: Deload and a PB in deads!
I'm already feeling better and I will take it easy friday as well. Deads went relatively easy.
Title: Re: Steff's old school training!
Post by: Sergio on July 17, 2013, 02:24:40 PM
Great deads, steff!
Title: Re: Steff's old school training!
Post by: Steff on July 19, 2013, 12:08:17 PM
Great deads, steff!

Thanks!  ;D
Title: Re: Steff's old school training!
Post by: Steff on July 19, 2013, 12:08:48 PM
Superset:
Split squat 3x2 55 lbs DB:s
Full ROM split squat 3x3 33 lbs DB:s

WG pullups 3x5 with the red thin rubber band assist

DB press: 3x5 +2 +2 71,4 lbs

BNP 3x5 77 lbs

DB curl 3x5 33 lbs DB:s superset with
DB french press: 3x5 55 lbs

Stdn toe raise in hacklift 44 lbs 1x12 1x12 1x15 superset with
Reeves machine calfs 145,5 lbs 1x17 1x15 1x14

Having some trouble figuring out what routine to do after this.... (got 4 weeks to make the decision)
Title: Re: Steff's old school training!
Post by: Steff on July 22, 2013, 01:57:55 PM
Squat
1x4 220 lbs 1x4 231 lbs 1x4 242,5 2x4 248 lbs 1x4 231 lbs

Wide grip pullup all reps to chest on straight bar
3x4 BW +22 lbs superset with
Chins 3x6 BW+22 lbs


Bench press
3x8 187,3 lbs Felt a lot better than last time!

Deadlift 319,6 lbs
3x10

DB OHP 39,6 lbs DB:s superset with
3x10
Curls:
3x10 22 lbs DB:s

Hacklift Toe raise superset with seated toe raise
1x14 1x12 1x12 88 lbs
1x14 1x12 1x14 126,7 lbs

Need some advice here... I did a PB in both squats and deadlift (I usually don't do them heavy in the same WO) should I skip leg training the next WO, for the whole week or just continue as usual?

By the way... Measured my arms today.
14,96" cold and flexed!   ;D

Must have done something right.... must check log...(not that I'm obsessed or anything)
Title: Re: Steff's old school training!
Post by: Steff on July 24, 2013, 11:31:09 AM
Hacklift 3x5 132 lbs

No rubber band available had to improvise which turned out to be a lucky draw.
Chins 2x4 BW +22 lbs 1x4 BW +11 lbs superset with
WG PD:s 2x6 99 lbs 1x7 88 lbs

DB/cable hybrid press slight incline 1 min RI.
3x8 27,5/22 lbs

OHP 104,7 lbs
3x8

Curls: 60.6 lbs
3x10

Reeves machine calf (slow reps)
1x20 1x14 1x17 156,5 lbs superset with
Hack lift top part
3x8 132 lbs

Have to learn to take it easier on light day.... like I did today!
Title: Fridays Cabin WO!
Post by: Steff on July 29, 2013, 01:35:19 PM
Push ups feet and hands elevated with weight west
1x9 1x8 1x8 BW+ 55 lbs

done as one set
WG pullups 2x4 1x5
WG chins 2x2 1x3
Chins 2x4 1x5

KB row with twist 44 lbs
1x6 1x4

KB OHP 44 lbs KB:s
3x10

Stone lifting 3x3 weight ? I'll post a pic later.

KB curl 2x5 44 lbs KB:s ( had to do at least 2 eccentric/set on left arm and one on right.)
Curl with KB on a stick 44 lbs
2x8

French press with KB 3x10 44 lbs
One arm eccentric 1x5 44 lbs

Hill sprints 1x5x30 yards started off easy on these. Success, my knee didn't hurt the slightest

4 hour later upper body swimming:
Butterfly stroke super setted with crawl 6x15-20 yards. (Kinda hard to asses the exact length in a lake.)
Decided

Went easy with the stone lifting since it's been a year since the last time.
The pull ups where done on a rotating bar which for me seems to be harder.
I had totally forgot that upper body swimming gives me a pump from H***. I still got DOMS....
Title: Back in the Gym!
Post by: Steff on July 29, 2013, 01:36:39 PM
Squat
1x4 220 lbs 1x4 236,99 lbs 1x4 248 lbs 1x2 253,5 lbs 2x4 231 lbs

Wide grip pullup all reps to chest on straight bar
1x4 BW +16,5 lbs 1x4 BW +27,5 lbs 1x9 BW superset with
Chins 1x6 BW +16,5 lbs 1x6 BW+27,5 lbs 1x4 BW

Bench press
1x9 2x8 187,3 lbs Felt a lot better than last time again!

DB OHP 44 lbs DB:s superset with
3x8
Curls:
3x8 27,5 lbs DB:s

Hacklift Toe raise
1x15 1x15 1x14 88 lbs

Had a bad squat day for some reason... maybe poor quality sleep last night?!
Everything is starting to move forward again. For some reason my biceps got really sore right after the first set of
pull ups/chins.
Title: Lifting stones.
Post by: Steff on July 30, 2013, 05:45:09 PM
(http://www.davedraper.com/fusionbb/fbbuploads/1375191266-Stone_1.jpg)
(http://www.davedraper.com/fusionbb/fbbuploads/1375191305-stone_2.jpg)

Ha ha ha! It looks like I'm a long legged bastard on the last pic. I assure you I'm not! ;D
Title: Re: Steff's old school training!
Post by: Steff on July 31, 2013, 04:46:30 PM
Explosive squats
4x3 101,4 lbs

Chins 3x4 BW +33 lbs superset with
WG Pullups:s 1x5 red rubber band 2x6 purple rubber band

DB/cable hybrid press slight incline 1 min RI.
3x8 27,5/33 lbs

OHP 104,7 lbs
2x9 1x8

Deadlift
3x8 330,6 lbs

Curls: 60.6 lbs
3x8

Howorth toe raise 145,5 lbs
1x12 1x11 1x10 + 3-4 burns at bottom position

I'm on my way back from the overreaching/overtraining .
Got a new PB in deads!
Title: Re: Steff's old school training!
Post by: Steff on August 02, 2013, 11:34:48 AM
Done with slow eccentric and explosive concentric:
Split squat 3x3 27,5 lbs DB:s superset with
Full rom Split squats 3x5 11 lbs DB:s

done as one set (last set different order: 2, 1, 3)
1WG pullups BW 2x5 1x5 Cambered bar all reps to chest. Last set rubber band assisted.
2WG chins BW 2x4 1x6
3Chins BW +11 lbs 2x5 1x5

DB row with twist 44 lbs
1x6 1x7

WG bench press 159,8 lbs
3x8

Flyes 33 lbs DB:s
1x10

OHP 82,6 lbs
3x10
DB swing 1x8 17,6 lbs DB:s

DB curl
2x3 +2 cheat 33 lbs 1x8 27,5 lbs
HB curl 1x8 17,6 lbs

French press DB
1x9 1x8 1x7 55 lbs
90° tri ext 1x8 99 lbs

Hacklift toe raise 176 lbs
3x12

I try to get some speed in my legs so I've cut down the volume and weights wednesday and friday.
Title: Re: Steff's old school training!
Post by: Steff on August 05, 2013, 01:46:29 PM
Squats 5x5 187 lbs

WG pullups straight bar all reps to chest
1x5 BW +16,5 lbs
1x7 BW +11 lbs
1x7 BW +5,5 lbs tried eight but was 2-5 millimeters short.

Chins 1x5 44 lbs
Full ROM lat row 2x5 44 lbs

Bench press 187 lbs
1x10 2x8

DB OHP superset with curls
3x8 44 lbs DB:s
DB Curl 27,5 lbs
1x10

Hacklift toe raise 99 lbs
3x15

Felt pretty good. I'm getting some power back so I'll try not to rush things.
Title: Re: Steff's old school training!
Post by: Steff on August 07, 2013, 12:55:38 PM
Squats
3x3 242,5 lbs

WG pullups cambered bar all reps to chest @bw with Red rubberband assist.
1x10 1x11 1x10

DB/cable hybrid press slight incline 1 min RI.
2x10 1x8 27,5/33 lbs

Deadlift
2x10 330,6 lbs

OHP 104,7 lbs
1x9 2x8

Curls: 60.6 lbs
3x8

Howorth toe raise 145,5 lbs
1x14 1x12 1x11 + 3-4 burns at bottom position

Weird day... strong on some exercises and weak on others.
Went to failure(or at least very very close to) on deads but managed 2x10 before I dropped to the ground with a blistering head ache after the not so pretty last rep. >:(  This should have been a walk in the park since 3x8 last wednesday was "easy". Now I had to grind them out from the third rep instead of the sixth or seventh.
So now my whole body is aching like it does when I have days like this.
Title: Re: Steff's old school training!
Post by: Steff on August 09, 2013, 03:31:12 PM
Explosive squats 8x3 101,4 lbs

done as one set (every set in a different order:2, 3, 1/ 1, 2, 3/ 3, 2, 1)
1WG pullups 1x5 BW +11 lbs Then BW 1x10 1x5 Cambered bar all reps to chest. rubber band assisted.
2WG chins 1x4 BW +11 lbs Then BW 1x4 1x5 last set rubber band assist
3Chins 1x5 BW +11 lbs 1x4 BW 1x8 BW +22 lbs

Full ROM long pull 66 lbs
1x7 1x7 1x8

WG bench press 159,8 lbs feet elevated bar 1" higher on chest
2x10 1x8
Cable Flyes 66 lbs
1x10

BNP 85,9 lbs
3x8

BB curl
3x8 72,7 lbs

French press DB
1x9 1x8 1x8 55 lbs
Lying tri ext 1x8 49,6 lbs

Hacklift toe raise 176 lbs
1x13 1x12 1x15

Great day. I still got DOMS from the deadlifts.
Title: Re: Steff's old school training!
Post by: Steff on August 12, 2013, 12:11:46 PM
Squats parallel
1x2 248 lbs 2x3 231.4 lbs

WG pullups straight bar all reps to chest 2 min RI
1x8 BW +5,5 lbs
1x6 BW +5,5lbs
1x8 BW

Compound set:
Chins 1x8 BW straight bar 6" between hands
WG pull ups 1x5 BW with rubber band cambered bar
WG pulldowns 1x8 88 lbs

Bench press 187 lbs
1x10 1x9 1x8

DB OHP 2 min RI
3x8 44 lbs DB:s

DB Curl 27,5 lbs 2 min RI
2x8 1x10


Hacklift toe raise 110 lbs
1x16 1x15 1x17

Ny squatting sucked today. I don't know if my deadlifting is messing with it but this felt heavy to day.
I'm gonna make squats a priority on the next routine.
Otherwise it's not to bad. Bench has started to move along. So are pull ups and chins to. (despite or because I mess with them)
Title: Re: Steff's old school training!
Post by: Steff on August 14, 2013, 11:25:24 AM
Squats explosive
5x3 110 lbs +3x3 box jumps @ BW

WG pullups drop set cambered bar all reps to chest
1x9 1x8 1x10 @bw with Red rubberband assist.
1x6 1x4 1x5 @bw with purple rubberband assist.

Chins 1x6 BW +22 lbs

DB/cable hybrid press slight incline 1 min RI.
2x10 1x9 27,5/33 lbs

Deadlift
1x8 1x5 341,7 lbs actually easier than 330 but I decided to stop there and leave something in the tank.
1x5 264,5 lbs explosive

OHP 104,7 lbs
3x8

Curls:
3x8 33 lbs DB:s 1x8 27,5 lbs DB:s

Ran out of time had to drop Howorth toe raise.

Read more: http://weightrainer.proboards.com/thread/1910/bumpy-road-classic-physique?page=21&scrollTo=35052#ixzz2bvxCLvUk
Title: Re: Steff's old school training!
Post by: Steff on August 16, 2013, 01:03:11 PM
Squats 5x5 187,3 lbs

Done as one set (every set in a different order: 2, 1, 3/ 1, 2, 3/ 3, 1, 2
1WG pullups 1x6 BW +11 lbs Then BW +5 lbs 1x9, BW 1x5 Cambered bar all reps to chest. rubber band assisted.
2WG chins 1x6 BW +11 lbs Then BW 1x4 1x3
3Chins 1x4 BW +11 lbs 1x4 BW 1x9 BW +11 lbs

DB row with twist 49,6 lbs
2x6

WG bench press 159,8 lbs feet elevated bar 1" higher on chest
3x10
Cable Flyes 66 lbs
1x8

BNP 85,9 lbs
2x8 1x9

BB curl
3x6 77lbs
DB curl
1x12 22 lbs DB:s

French press DB
1x10 1x7 1x8 55 lbs

Hack lift toe raise 198,4 lbs
1x12 2x11 last set 3 burns in bottom position and 5 at top.
Title: Re: Steff's old school training!
Post by: Steff on August 19, 2013, 05:25:34 PM
Squats parallel
1x3 248 1x1 248 lbs (something is wrong here. First set easy and second... I just died, couldn't get up from my second rep.)
Sissy squat with green rubberband 3x5

WG pullups straight bar all reps to chest 2 min RI
1x4 BW +22 lbs
1x6 BW +11lbs
1x9 BW

Compound set:
Chins 1x10 BW +11 lbs straight bar 6" between hands
WG pull ups 1x5 BW with rubber band cambered bar
WG pulldowns 1x3 110 lbs 1x3 88 lbs

Bench press 187 lbs shorter RI than last time
1x10 1x9 1x9

DB OHP 2 min RI
1x9 2x8 44 lbs DB:s

DB Curl 27,5 lbs 2 min RI
2x10 1x8
Dutch twister 1x10 13 lbs DB:s

Hacklift toe raise 132 lbs
1x15 1x15 1x15
Title: Re: Steff's old school training!
Post by: Steff on August 21, 2013, 11:51:56 AM
Box jumps 6x1 (will measure hight next time)

Squats explosive
6x3 110 lbs

Sissy squats (speed on concentric)
3x4 BW +green rubberband

WG pullups drop set cambered bar all reps to chest
1x5 1x5 1x4 @BW no assist
1x4 1x5 1x3 @bw with Red rubberband assist.
1x4 1x5 1x5 @bw with purple rubberband assist.
didn't find the RB for the first set 1x5 1x6 @BW with green rubber bans assist

Full ROM Lat row
1x6 66 lbs 1x6 55 lbs 1x6 44 lbs

DB/cable hybrid press slight incline 1 min RI.
3x10 27,5/33 lbs

Deadlift
4x5 265 lbs explosive

OHP 104,7 lbs
2x9 1x8

Curls:
1x4 +4 cheat curls 39,6 lbs DB:s +1x6 27,5 lbs DB:s
1x4 +4 cheat curls 39,6 lbs DB:s + 1x5 27,5 lbs DB:s
1x10 27,5 lbs DB:s

Howorth toe raise 145,5 lbs
1x15 1x14 1x15

Pretty good WO today. I'm still a bit concerned about my squatting but it feels better now.
Title: Re: Steff's old school training!
Post by: Steff on August 23, 2013, 11:21:16 AM
plyo jumps 6x1 ramping up to 93 cm/36,6"

Squats 5x5 165,3 lbs

Done as one set (every set in a different order: 2, 1, 3/ 1, 2, 3/ 3, 1, 2
1WG pullups 1x6 BW +11 lbs, Then: BW 1x6 16,5 lbs, BW 1x6 Cambered bar all reps to chest. rubber band assisted (purple).
2WG chins 1x6 BW +11 lbs Then BW 1x4 1x5 last set rubber band assist (green)
3Chins 1x4 BW +11 lbs 1x4 BW 1x9 BW +16,5 lbs

DB row with twist 44 lbs
3x8

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
3x8
Cable Flyes 66 lbs
1x9

BNP 85,9 lbs shorter RI than last WO.
1x9 2x8

BB curl
2x10 1x8 66 lbs

French press DB
1x10 1x7 1x7 55 lbs

Hack lift toe raise 209,4 lbs
1x13 2x11 last set 3 burns in bottom position and 3 at top.

Did some adductor stretch in the smith machine... pretty effective and it confirmed what I've suspected: They're the reason I get a butt tuck.
Title: Baaad day...
Post by: Steff on August 26, 2013, 12:13:03 PM
Mentally out of shape today... +my stomach almost crashed yesterday (fermented herring and coffe does stuff to my stomach).

Squats parallel
1x3 198,4 lbs 1x3 220 lbs 1x3 231 lbs 1x3 242,5 lbs

Hacklift sissy squat: 3x5 slow eccentric explosive concentric

WG pullups straight bar all reps to chest 2 min RI
1x3 BW +22 lbs + 1x4 BW
1x3 BW +22 lbs + 1x4 BW
1x8 BW +5,5 lbs +chins 1x3 BW

Gironda long pull
1x10 154 lbs 1x10 160 lbs 1x10 176 lbs


Bench press 187 lbs
1x10 1x10 1x9

DB OHP 2 min RI
1x6 49,6 DB:s 2x8 44 lbs DB:s

DB Curl 27,5 lbs 1 min RI
3x8
Eccentric BB curl 1x5 99 lbs

Hacklift toe raise 154 lbs
1x16 1x15 1x15
Title: Re: Steff's old school training!
Post by: Steff on August 28, 2013, 03:23:07 PM
Box jumps 7x1 ramping up to 1 meter/39,3"

Squats explosive
6x3 110 lbs

Sissy squats (speed on concentric)
3x4 BW +green rubberband

Chins 3x6 BW +22 lbs superset with
WG pulldowns 1x5 123 lbs 1x6 110 lbs 1x8 99 lbs

Eccentric chins 1x3 44 lbs
Short range WGPD 1x10 88 lbs

DB/cable hybrid press slight incline 1 min RI.
1x10 1x7 1x6 27,5/39,6 lbs
1x8 27,5/33 lbs

Deadlift
4x3 308,6 lbs superset with
High bench row
4x6 27,5 lbs DB:s

OHP 104,7 lbs
2x9 1x8

Curls:
3x8 60,6 lbs

Howorth toe raise 156,5 lbs
1x13 1x11 1x10
Title: Re: Steff's old school training!
Post by: Steff on August 30, 2013, 12:36:12 PM
Squats 5x5 165,3 lbs

WG PU
1x15 BW purple rubber band 1x10 BW +11 lbs purple RB 1x5 BW +22 lbs purple RB 1x4 BW no RB
WGPU 1x4 BW no RB superset with chins 1x5 BW

DB row with twist 49,6 lbs
3x7

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
1x9 2x8
Cable Flyes 66 lbs
1x10

BNP 77 lbs 2 min RI
3x8

BB curl no rest
3x8 49,6 lbs superset with
French press DB
1x8 1x8 1x8 39,6 lbs

Hack lift toe raise 220 lbs
1x12 1x11 1x10

I had to cut Ri:s and weight to be able to get to my job in time.
Title: Squat technique
Post by: Steff on August 31, 2013, 10:53:06 AM
Did a squat technique WO with the weightlifters today.
Something like 12-15x3-5 @ 132 lbs and a lot of ankle mobility.... I also learned that as an old soccer player I probably got a build up of cartilage in my ankle.
Title: Re: Steff's old school training!
Post by: Sergio on August 31, 2013, 06:57:49 PM
Go heavy, Steff! To the 400 lb Deads!  It's hard to joint the heavy squats and deads.
Title: Re: Steff's old school training!
Post by: Steff on September 03, 2013, 07:50:49 AM
Go heavy, Steff! To the 400 lb Deads!  It's hard to joint the heavy squats and deads.

Thanks!  :)
I'm one 5x5 cycle away from a certain 400 lb deadlift! Yes, heavy squats and heavy deads do not mix very well for most of us!
Title: Re: Steff's old school training!
Post by: Steff on September 03, 2013, 07:53:40 AM
Yesterdays WO:

Squats 5x5 176 lbs technique focused.

Hacklift sissy squat:1x5 BW+22 lbs, 2x5 BW slow eccentric explosive concentric superset with
Leg ext top part 3x10 33 lbs

WG pullups straight bar all reps to chest
1x8 2x7 BW+11 lbs

One arm mod long pull
3x7 66 lbs

Bench press 187 lbs
1x10 1x9 1x8 shorter RI:s than I'm used to

DB OHP 2 min RI
1x10 1x9 1x8 44 lbs DB:s

DB Curl 27,5 lbs 1 min RI
2x10 1x8
Eccentric BB curl 1x4 110 lbs

Hacklift toe raise 176 lbs
1x16 1x15 1x15

Not my best day... had trouble falling asleep the night before. May have had some impact.
Title: Wednesdays WO!
Post by: Steff on September 05, 2013, 07:57:59 AM
Wednesdays WO:

Box jumps 7x1 ramping up to over 1 meter/39,3"(didn't have a tape measure with me.)

Squats explosive 1 min RI
6x3 110 lbs

WGPU Cambered bar, all reps bar to chest.
1x5 1x6 BW, 1x7 BW red rubber band Assist, 1x12 BW purple rubber band Assist

DB row with twist 55 lbs 2 min RI
2x7 1x6

DB/cable hybrid press slight incline 1 min RI.
3x10 27,5/33 lbs

Deadlift
341 lbs 1x7
308 lbs 1x6

OHP 99 lbs 2 min RI
3x8

Curls:
3x8 55 lbs 1 min RI

Some things went good others(deadlift) went baaad.
I will probably change routine in two weeks. Haven't decided to what yet, but one option is Bill Starr 5x5.... but we'll see.
Title: Re: Steff's old school training!
Post by: Steff on September 06, 2013, 04:43:35 PM
Warm up OH squats.

Squats 5x5 176,3 lbs

WG PU all reps bar to chest on cambered bar
2x9 1x8 @ BW, red rubber band assist.
Top part WGPU 1x12 @ BWgreen rubber band superset with
Chins 1x4 @BW +22 lbs

Mod long pull.
2x10 132 lbs and 1x10 110 lbs with 2 sec hold at chest

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
3x10

BNP 3x8 77 lbs 2 min RI

Superset 2 min RI
BB Curl
3x10 55 lbs
French press DB
2x7 1x6 55 lbs

Hack lift toe raise 220 lbs
1x12 1x11 1x12

OH squats is a great tool for finding the correct squtting technique.   
Had to cut Ri:s and weight to be able to get to my job in time.
Funny thing... I don't seem to be able to do more reps in calf work at a lighter weight. I'm more or less at the same rep range at 176 lbs as I am at 220.
Title: Re: Steff's old school training!
Post by: Steff on September 09, 2013, 06:38:13 PM
Saturday:
Clean technique with the weightlifters at my gym! FUN stuff but hard.
Title: Re: Steff's old school training!
Post by: Steff on September 09, 2013, 06:43:15 PM
Warm up: Sheo's stretch 15-20 min + BW squats

Squats 6x6 99 lbs (technique)

Modified Gironda long pull 25 sec RI:
8x8 132 lbs

DB bench press 30 sec RI:
8x8 44 lbs DB:s

Bradford press 27 sec RI
6x6 55 lbs (last rep to lockout each set)

DB swing 25 sec RI
3x10 13,2 lbs

High bench curl 30 sec RI:
2x10 1x8 19,8 lbs

Lying Tricep Ext 2 min RI
2x8 1x6 77 lbs

Sheo's stretch again + adductor stretch in smith machine 5 min

Here's a video on how to do it: http://www.youtube.com/watch?v=MqyV9KIBuPw (http://www.youtube.com/watch?v=MqyV9KIBuPw)
Title: Re: Steff's old school training!
Post by: Steff on September 11, 2013, 03:42:42 PM
Warm up: Sheo's squat stretch

Squats
1x10 66 lbs 1x10 88 lbs 1x10 110 lbs

90° Race dive rows 20 sec RI
6x6 104,7 lbs

Neck press 30 sec RI
7x7 101,4 lbs

BNP and Incline laterals superset 30 sec RI
4x8 55 lbs
4x8 17,6 lbs

Deadlift
1x3 352,7 lbs 3x4 330,6 lbs (had five in me at 352)

Incline curl 20 sec RI
6x6 17,6 lbs

45° Tricep pushdowns. 25 sec RI
1x6 99 lbs 4x6 1x5 88 lbs

Good WO. In my next routine most of my leg work will be concentrated towards re-learning my squat.
Title: Last session of this routine.
Post by: Steff on September 13, 2013, 12:50:28 PM
Squats 5x5 154 lbs

Compound RI 20 sec:
Mod Long Pull 2x8 143,3 lbs, 1x8 132 lbs, 1x8 121 lbs
90° RD Rows 2x8 110 lbs, 1x8 99 lbs 1x8 88 lbs

Reversed Gironda dip RI 20 sec: BW 5x7 1x5 + 2 eccentric

Compound RI 30 sec:
Gironda High Pull 4x8 44 lbs
Bent over laterals 4x8 17,6 lbs

Spider curls 3x10 49,6 lbs, RI 30 sec

Decline DB Tricep Ext, RI 45 sec
2x10 27,5 lbs DB:s
Drop set 1x4 27,5 lbs DB:s + 1x7 17,6 lbs DB:s

A kind of stressful WO. Monday I'll start a new routine: Relearning the squat.
It'll be full body 3xweek as usual. "New" exercises: dips, row(haven't decided on BB or DB yet) SLDL and leg curl. It'll be some perverted version of HST.
Title: Re-learning the squat.
Post by: Steff on September 16, 2013, 11:46:15 AM
I've had some problems with my right knee due to my foot (weak arch) and my squatting have been suffering quite a bit. So I thought it
would be wise to start over and work on both my flexibility and technique. The routine is kinda HST inspired but with some twists.

First WO:

Sheo's squat stretch 15 min.

Squats 3x15 104,7 lbs 30 sec RI (If I got spotters here I'll just do 2x15 and then one heavier stretch set)

Sissy squat 1x15 11 lbs

Leg curl 3x15 49,7 lbs 30 sec RI

Superset:
BB Row thick bar 3x15 73,8 lbs
Bench press 3x15 115,7 lbs

BNP 1x15 1x13 1x8 50,7 lbs 45 se RI

70° laterals 2x15 11 lbs 30 sec RI

Superset
DB curl 3x15 17,6 lbs DB:s
Tricep ext 3x15 44 lbs

Hacklift toe raise 2x15 1x13 1 min RI

Most of the WO went well. I'll make some changes until next time.
Title: HST and squat school!
Post by: Steff on September 18, 2013, 12:05:06 PM
Warm up: Sheo's squat stretch

Squats 2x15 112,4 lbs less than 30 sec RI
Sissy squat 1x15 12 lbs

SLDL (thick bar) 3x15 1 min RI

Chins BW+ 4,4 lbs, 1 min RI: 1x15 1x8 rest paus +5 +2
Mod gironda long pull 1x15 88 lbs

Dips 3x15 17,6 lbs 45 sec rest

70° laterals 3x15 13 lbs 1 min RI
BNP 2x15 55 lbs

Superset:
DB curl 19,8 lbs 2x15
Tri ext 44 lbs 2x15

Hacklift toe raise 3x15 132 lbs 30 sec RI

Wrist curl 2x15 22 lbs 20 sec RI

Squatting form coming together. Less stiffness of the ankles and adductors. Did manage to go deeper today with more flow. 
Need to get new training pants... even though these now have excellent ventilation....  :o
Title: Re: Steff's old school training!
Post by: Steff on September 20, 2013, 04:01:53 PM
Sheo's squat stretch 15 min.

Squats 2x15 120 lbs 30 sec RI
Sissy squat 1x15 13 lbs

Leg curl 3x15 55 lbs 30 sec RI

Superset:
BB Row thick bar 2x15 84,8 lbs
Bench press 2x15 113,3 lbs

90° Race dive row 1x15 88 lbs
Neck press 1x15 94.7 lbs

70° laterals 2x15 14,3 lbs 30 sec RI

BNP 1x15 1x8 60.6 lbs 30 se RI

Superset
DB curl 1x15 22 lbs DB:s, Drop set 1x8 22 lbs + 1x7 19,8 lbs DB:s
Tricep ext 2x15 46,3 lbs

Hacklift toe raise 2x15 1x15 138,8 lbs 1 min RI

Wrist curl 2x15 22 lbs DB:s 1 min RI

Felt fresh today especially during my squats. Piece of cake! ;D
My overall energy has gone up and my squats down... as in deeper. ;) By the way Sissy squats with heels together and knees wide, killer for the teardrop. It's like a frog squat sissy style.
Title: Re: Steff's old school training!
Post by: Steff on September 23, 2013, 11:20:41 AM
Warm up: Sheo's squat stretch

Squats 2x15 121 lbs less than 30 sec RI. Misread log and put 6 lbs too little on bar... CRAP! But on the bright side: Jeez this was easy, REALLY easy like 44 lbs easy!
Sissy squat 1x15 13 lbs

SLDL (thick bar) 3x15 77 lbs 30 sec RI I'm gonna put these on rowing day to save my forearms for chinning.

Chins BW+ 6,6 lbs, 1 min RI: 1x12 1x8 1x7 rest pause 1x2
Mod gironda long pull 1x15 99 lbs

Dips 1x15 1x9 rest paus 1x5 1x1 19,84 lbs 45 sec rest
Neck press 1x15 103,6 lbs I've found that I get less shoulder action if I lower it to the middle of the top third of my chest instead of the neck.
I don't know why though.

70° laterals 3x15 15,4 lbs 45 sec RI
BNP 1x15 63,9 lbs

Superset:
DB curl 22 lbs 2x15
Tri ext 48,5 lbs 2x15

Hacklift toe raise 2x15 1x12 147,7 lbs 30 sec RI
Title: Re: Steff's old school training!
Post by: Steff on September 25, 2013, 07:27:31 PM
Sheo's squat stretch 15 min.

Squats 2x15 135,5 lbs 30 sec RI
Sissy squat 1x15 15,4 lbs

SLDL 3x15 83,7 lbs


BB Row thick bar 1x15 1x8 +3 +4 95,4 lbs

Bench press 1x15 1x6 +3 +2 +4 151 lbs

90° Race dive row 1x15 99 lbs

Cable cross 1x15 44 lbs

70° laterals 2x15 17,6 lbs 30 sec RI

BNP 1x15 1x6 +4 +5 68,3 lbs 30 se RI

Superset
Curl(thick bar,44 lbs +6 lbs) 1x15, OL bar 1x15 22 lbs
Tricep ext 2x15 51,8 lbs

Superset:
Hacklift toe raise 2x15 1x13 160,9 lbs
Wrist curl 1x16 1x15 22 lbs DB:s

Had to rush the WO to get to my job in time. Unbelievable pump though!  ;D
Title: Last 15 rep WO!
Post by: Steff on September 27, 2013, 01:14:30 PM
Warm up: Sheo's squat stretch

Squats 2x15 143 lbs 45 sec RI
Sissy squat 1x15 16,5 lbs

Leg curl 3x15 66 lbs 1 min RI

Chins BW+ 8,8 lbs, 1 min RI: 1x13 1x8 1x5 rest pause 1x2 +1x2 +1
Mod gironda long pull 1x15 110 lbs

Dips 2x15 22 lbs 1 min RI
Neck press 1x7 +5 +4 123,4 lbs

70° laterals 3x15 15,4 lbs 45 sec RI
BNP 1x13 +2 72,7 lbs

Superset:
DB curl
1x12 27,5 lbs +1x3 22 lbs,
1x5 27,5 lbs +1x5 17,6 lbs +1x5
Tri ext 55 lbs
2x15
Spider curl: 1x max 44 lbs + dutch twister 1xmax 17,6 lbs
45° tri ext: 1xmax 66 lbs

Hacklift toe raise 2x15 1x12 165 lbs superset with
Wrist curl 1x17 1x6 22 lbs DB:s

My hamstrings was still cramping when I started doing chins... kinda annoying.
Squats has started to have a nice flow to them. No bounce at the bottom and no butt tuck or tendencies of "ass upp first". But best of all NO pain in my knees what so ever. Which is funny because I push them forward as far as my ankles allows them. But we're all different.
Title: Chin up hell...well kind of...
Post by: Steff on September 30, 2013, 01:18:50 PM
Squats 3x10 137,7 lbs 30 sec RI.
Sissy squat: 1x10 33 lbs

Leg curl 4x10 30 sec RI

Chins BW+ 16,5 lbs, 2 min RI.2x10 1x5 +2+2+1 (I'm gonna adjust the weight here since the calculator don't match reality very well)
Mod gironda long pull 1x10 110 lbs

Dips BW+33 lbs 3x10 1 min RI
Neck press 1x10 101,4 lbs I've found that I get less shoulder action if I lower it to the middle of the top third of my chest instead of the neck.
I don't know why though.

70° laterals 3x10 15,4 lbs 45 sec RI
BNP 2x10 66 lbs

Superset:
DB curl 27,5 lbs 2x10 22 lbs 1x10
Tri ext 56,2 lbs 3x10

Hacklift toe raise 3x10 165,3 lbs 1min RI

Ha ha ha! I need new glasses, or at least start using the ones I have. I should have done chins with 11 lbs not 16,5!
Title: Re: Steff's old school training!
Post by: Steff on October 02, 2013, 06:30:47 PM
Sheo's squat stretch 15 min.

Squats 2x10 147,7 lbs 30 sec RI
Sissy squat 1x10 35,3 lbs

SLDL 3x10 100,3 lbs


BB Row thick bar 3x10 97 lbs
90° Race dive row 1x10 104,7 lbs

Bench press 2x10 147,7 lbs
Cable cross 1x10 55 lbs


70° laterals 2x10 17,6 lbs, 1x10 13 lbs 30 sec RI

BNP 2x10 72,7 lbs 40 sec RI

Superset
Curl(thick bar) 2x10 52,9 lbs
Tricep ext 2x10 57,3 lbs

Superset:
Hacklift toe raise 3x10 176 lbs
Wrist curl 1x18 1x16 22 lbs DB:s

Nauseous the whole WO... don't know why.... felt strong though...
Title: Re: Steff's old school training!
Post by: Steff on October 04, 2013, 12:57:50 PM
Squats 3x10 157,6 lbs 1 min RI.
Sissy squat: 1x10 37,4 lbs

Leg curl 3x10 66 lbs 40 sec RI

Chins BW+ 13 lbs lbs, 2 min RI 2x10
Mod gironda long pull 1x10 122,3 lbs

Dips BW+37,4 lbs 3x10 1 min RI
Neck press 1x10 108 lbs

70° laterals 3x10 17,6 lbs 30 sec RI
BNP 2x10 72,7 lbs

Superset:
BB curl 56,2 lbs 2x10 (thick bar counting the bar as 44 lbs)
Tri ext 60,6 lbs 2x10

Hacklift toe raise 3x10 187,3 lbs 1min RI

DB wrist curl 1x20 1x10 22 lbs
Incline BB wrist curl 1x12 44 lbs

Fairly good WO. Woke up a bit too late so my breakfast was kinda small... well I'll just have to make it up during the day! 
Had a slight tendency to tilt forward today during squats. No biggie, but it annoys the sh** out of me. Felt amazingly strong when doing dips, but then again I should. My PR is 1x16 @ BW +44 lbs.
Title: Planning....
Post by: Steff on October 06, 2013, 01:06:27 PM
Adding a modified version of PLP to keep BF at a decent percentage. I'll squat instead of doing lounges to get a better groove, and I just do my reps on off days only increasing reps by 4 every weekend.

After this HST inspired stuff I'm gonna do a powerlifting routine for 8 weeks and of course I'll add my own small tweaks to it.
Title: Re: Steff's old school training!
Post by: Steff on October 07, 2013, 08:09:36 PM
Sheo's squat stretch 15 min.

Squats 3x10 167,5 lbs 30 sec RI
Sissy squat 1x10 39,6 lbs

SLDL 3x10 113,5 lbs


BB Row thick bar 3x10 110 lbs 1 min RI
90° Race dive row 1x10 126,7 lbs

Bench press 2x10 167,5 lbs
Cable cross 1x10 60,6 lbs


70° laterals 2x10 19,8 lbs
Bent over laterals 1x10 19,8 lbs

BNP 1x10 1x8 +2 77 lbs 1 min RI

Superset
Curl(thick bar) 2x10 60,6 lbs
Tricep ext 2x10 63,9 lbs

Superset:
Hacklift toe raise 3x10 198,4 lbs
Wrist curl 1x13 1x10 27,5 lbs DB:s

Incline BB wrist curl 1x11 55 lbs

Felt good today!
Need to concentrate more on squats.
Title: Re: Steff's old school training!
Post by: Steff on October 09, 2013, 04:51:56 PM
Squats 3x10 177,4 lbs 2 min RI.
Sissy squat: 1x10 41,8 lbs

Leg curl 3x10 74,9 lbs 1 min RI

Chins BW+ 22 lbs lbs, 2 min RI 1x10 2x6 +2 +2
Mod gironda long pull 1x10 143,3 lbs

Dips BW+44 lbs 2x10 less than 1 min RI
Neck press 1x10 123,4 lbs

70° laterals 3x10 22 lbs 60 sec RI
BNP 2x10 81,5 lbs

Superset:
BB curl 62,8 lbs 2x10 (thick bar counting the bar as 44 lbs)
Tri ext 69,4 lbs 2x10

Hacklift toe raise 3x10 220 lbs 1min RI

Fastest WO so far.
Squats had the best groove ever so I'm happy. Dips easy as hell.
Title: HST cycle 2 completed!
Post by: Steff on October 11, 2013, 06:39:21 PM
Warm up: dynamic stretching and 1x5 121 lbs

Squats 3x10 187,3 lbs 2 min RI
Sissy squat 1x10 44 lbs

SLDL 3x10 126,7 lbs 1,5 min RI

BB Row thick bar 2x10 1x7 +3 123,4 lbs 2 min RI
90° Race dive row 1x10 132 lbs

Bench press 2x10 1x9 +1 187,3 lbs 4 min RI
Cable cross 1x10 66 lbs


70° laterals 1x8 +2 1x5 +2 +3 27,5 lbs 1 min RI
Bent over laterals 1x5 27,5 lbs + 1x5 22 lbs

BNP 1x10 1x8 +2 85,9 lbs 2 min RI

Superset 1,5 min RI
Curl(thick bar) 2x10 66 lbs
Tricep ext 2x10 73,8 lbs

Superset:
Hacklift toe raise 3x10 220 lbs

Another good squat day... and bench too (Had a previous RI of 6-7 min on bench to do 2x10 at 187,3 .)
Title: HST cycle 3 started!
Post by: Steff on October 14, 2013, 06:42:39 PM
Warm up: dynamic stretching.

Pause Squats 5x6 162 lbs 1 min RI, 5 sec pause first rep of last set stretching to reach my current absolute max depth.
Leg ext 1x12 +4 burns at top

SLDL 5x6 124,5 lbs 1 min RI

BB Row thick bar 5x6 123,4 lbs 2 min RI
WG pull ups 1x12 BW purple rubber band assisted

Bench press 5x6 154 lbs 1 min RI
Gironda reverse dips 1x12 BW +6,6 lbs

70° laterals 3x6 15,4 lbs 30 sec RI
Bent over laterals 2x6 15,4 lbs

BNP 4x6 69.4 lbs 40 sec RI

Superset 30 sec RI
Curl(thick bar) 4x6 57,3 lbs
Tricep ext 4x6 66 lbs

Hacklift toe raise 5x6 198,4 lbs

Great squat day! Did pause squats to make it harder.
Title: Squat heaven!
Post by: Steff on October 16, 2013, 11:42:05 AM
Warm up: dynamic stretching and 1x5 121 lbs

Squats 5x6 174 lbs 1,5 min RI
Sissy squat in hack lift 1x12 44 lbs

Leg curl 5x6 70,5 lbs 30 sec RI

Chins 5x6 24,2 lbs 2 min RI (some shorter)
Mod Long pull 1x13 126,7 lbs

Dips 5x6 BW +48,5 lbs 1 min RI
Neck press 1x12 123,4 lbs

70° laterals 4x6 17,6 lbs 40 sec RI
BNP 4x6 74,9 lbs 1 min RI

Superset 1 min RI
Curl(thick bar) 4x6 61,7 lbs
Tricep ext 4x6 70,5 lbs

Superset:
Hacklift toe raise 5x6 209,4 lbs

Great squat today, 174 lbs felt like 110. My form was better than ever and felt really natural.   ;D
Chins was surprisingly hard, I've gained about 3-4 lbs since july but it shouldn't make that much of a difference.
Title: Getting heavier soon!
Post by: Steff on October 18, 2013, 01:28:04 PM
Warm up: dynamic stretching.

Squats 5x6 186 lbs 2 min RI, last set paus squats.
Hack lift Sissy squat supersetted with Leg ext 1x8 59,4 lbs 1x8 66 lbs

SLDL 5x6 143 lbs 1 min RI

BB Row thick bar 5x6 lbs 2 min RI
90° RD rows 1x12 132 lbs
High Bench row 2x8 17,6 lbs DB:s

Bench press 5x6 176 lbs 1,5 min RI
Cable cross 1x12 66 lbs

70° laterals 3x6 17,6 lbs 30 sec RI
Bent over laterals 2x6 17,6 lbs

BNP 4x6 76 lbs 1 min RI

Superset no RI
Curl(thick bar) 4x6 66 lbs
Tricep ext 4x6 76 lbs

Hacklift toe raise 5x6 224,8 lbs 30 sec RI

Over all a great WO! Next week the weights are getting heavier so I'm going with a 3 min RI average.
Title: Re: Steff's old school training!
Post by: Steff on October 21, 2013, 12:49:11 PM
 Warm up: dynamic stretching and 1x5 99 lbs 1x3 132 lbs 1x2 154 lbs

Squats 5x6 198,4 lbs 3 min RI
Leg ext: 1x12 +5 burns @top 62,8 lbs

Leg curl 5x6 74,9 lbs 1 min RI

Chins 5x6 28,6 lbs 3 min RI
WG pullups 1x7 BW+ 5,5 lbs purple rubberband assist
Reversed grip row(ez bar) 1x10 81,5 lbs

Dips 5x6 BW 55 lbs 2-3 min RI
Reversed Gironda dips 1x10 BW +8,8 lbs

70° laterals 3x6 22 lbs 40 sec RI
Bent over laterals 2x6 22 lbs 40 sec RI

BNP 4x6 85,9 lbs 2 min RI

Superset 1 min RI
Curl(thick bar) 4x6 70,5 lbs
Tricep ext 4x6 79,3 lbs
Spider curls 1x10 44 lbs
45° tricep pushdown 1x10 88 lbs

Hacklift toe raise 5x6 242,5 lbs short RI less than 20 sec

Everything felt "easy" despite the fact that I felt mentally way off... and not in a good way!  :o
Title: Squatting on the rise!
Post by: Steff on October 23, 2013, 03:34:19 PM
Warm up: dynamic stretching and 1x5 99 lbs 1x3 143,3 lbs 1x165,3 lbs

Squats 5x6 210,5 lbs 3 min RI,
Hack lift Sissy squat 1x12 55 lbs

SLDL 5x6 151 lbs 1 min RI

BB Row thick bar 5x6 133,3 lbs 2 min RI
Mod Long pull 1x14 154 lbs

Bench press 4x6 198 ,4lbs 3 min RI
Neck press 1x7 + rest paus 1+2 134,4 lbs

70° laterals 1x6 27,5 lbs/ Drop set 1x4 27,5 lbs 1x2 22 lbs/ 1x6 22 lbs 30 sec RI
Bent over laterals 1x6 27,5 lbs 1x6 22 lbs

BNP 2x6 1x4 + 3 eccentric 91,4 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 4x6 74,9 lbs
Tricep ext 4x6 83,7 lbs

Had to rush to work... no calfs this time. Squats felt really easy except for the first set when I messed with the groove for some reason...
Got a pump from H*** in my arms. By the way I measured them yesterday 15,15" cold and flexed!
Title: Stress and WO...
Post by: Steff on October 25, 2013, 02:03:40 PM
Warm up: dynamic stretching and 1x5 110 lbs 1x3 154 lbs 1x2 176 lbs

Squats 5x6 222,6 lbs 3-5 min RI

Superset:
Sissy squats Hack lift 1x7 66 lbs
Leg ext: 1x7 77 lbs

Leg curl 5x6 88 lbs 2 min RI

Superset 2 min RI
Chins 5x6 33 lbs
Dips 4x6 BW 61,7 lbs

90° Race dive row 1x12 143,3 lbs
High bench row 2x8 19,8 lbs

Cable cross 1x11 66 lbs

70° laterals 2x6 27,5 lbs 1x6 19,8 lbs 30 sec RI
Bent over laterals 1x6 27,5 lbs 1x6 19,8 lbs 30 sec RI

BNP 1x6 1x4 +2 eccentric 1x2 +4 eccentric 97 lbs 1 min RI

Superset no RI
Curl(thick bar) 3x6 79,3 lbs
Tricep ext 3x6 88 lbs

Didn't have time to finish all sets on arms. Calf raise had to go again, but they are one of my better developed muscles so no worries.
3x5 or 4x4 next week... decisions decisions decisions...
Title: Squats getting better!
Post by: Steff on October 28, 2013, 08:14:18 PM
Warm up: dynamic stretching and 1x5 99 lbs 1x3 143,3 lbs 1x165,3 lbs

Squats 3x5 213,8 lbs 3 min RI,
Hack lift Sissy squat 1x10 44 lbs superset with -
Leg ext 1x7 66 lbs

SLDL 4x5 162 lbs 1,5 min RI

BB Row thick bar 4x6 144,4 lbs 3 min RI
WG pull downs 1x15 99 lbs
One arm DB row 1x11 1x8 39,6 lbs

Bench press 3x5 213,8 lbs 4 min RI
Reversed Gironda dips 1x12 BW +8,8 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x6 27,5 lbs

BNP 3x5 88 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 3x5 71,6 lbs
Tricep ext 3x5 90,3 lbs

Calf raise 5x6 264,5 lbs 1 min RI

Form on squats better. My hips have a tendency to initiate the ascending when weights get closer to 220, at 209 no probs. Today I managed to fight it, so a small but important victory for me!  ;)
Title: Re: Steff's old school training!
Post by: Steff on October 30, 2013, 12:03:34 PM
Warm up: dynamic stretching and 1x5 110 lbs 1x3 154 lbs 1x2 176 lbs

Squats 3x5 219,3 lbs 3-5 min RI

Superset:
Sissy squats 1x7 44 lbs
Leg ext: 1x12 44 lbs

Leg curl 5x6 82,6 lbs 2 min RI

Superset 2 min RI
Chins 4x5 35,8 lbs
Dips 3x5 BW 66 lbs

Long pull 1x13 + 3 burns 165,3 lbs

Neck press 1x12 128,9

70° laterals 3x5 27,5 lbs 45 sec RI
Bent over laterals 2x5 27,5 lbs 45 sec RI

BNP 3x5 92,5 lbs 2 min RI

Superset 1 min RI
Curl(thick bar) 3x6 76 lbs
Tricep ext 3x6 94,7 lbs

Calf raise 5x6 281 lbs

My training partner had me narrowing my stance on squats, since I apparently had widened it when reaching heavier weights.
Made a lot of difference for me regarding form and performance.
Dips=easy, chins=not as easy but easier than I expected! ;D
Title: Mental block at 220 lbs beaten.
Post by: Steff on November 01, 2013, 12:38:35 PM
Squats 3x5 224,8 lbs 4-6 min RI,
Hack lift Sissy squat 1x10 44 lbs superset with -
Leg ext 1x7 66 lbs

SLDL 4x5 173 lbs 1,5 min RI

BB Row thick bar 4x6 151 lbs 3 min RI
90° RD rows 1x12 143,3 (one sec hold at chest)
Reversed row drop set: 1x8 103,6 lbs 1x6 81,5 lbs
HB row 1x10 19,8 lbs DB:s

Bench press 1x4 3x3 222,6 lbs 5-6 min RI
Cable cross 1x12 66 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x6 27,5 lbs

BNP 3x5 92,5 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 3x5 81,5 lbs
Tricep ext 3x5 97 lbs
HB curl 1x10 19,8 lbs
45° tri ext 1x10 88 lbs

Calf raise 5x6 286,6 lbs 1 min RI

Better form on squats... finally and a PR in bench press!
Title: Re: Steff's old school training!
Post by: Steff on November 04, 2013, 12:43:55 PM
Warm up: dynamic stretching and 1x5 123 lbs 1x3 165lbs 1x2 187 lbs

Squats 3x5 230,3 lbs 5 min RI

Superset:
Sissy squats 1x7 44 lbs
Leg ext: 1x12 55 lbs

Leg curl 5x6 97 lbs 2 min RI

Superset 2 min RI
Chins 4x5 37,4 lbs
Dips 3x5 BW 70,5 lbs

70° laterals 3x5 22 lbs 45 sec RI
Bent over laterals 2x5 22 lbs 45 sec RI

BNP 3x5 94,7 lbs

Superset 1 min RI
Curl(thick bar) 3x6 44 lbs
Tricep ext 3x6 97 lbs

Calf raise 5x6 292 lbs

Squats good enough but not perfect. Chins "easy", Dips "easy". PR in both!
Title: Re: Steff's old school training!
Post by: Sergio on November 04, 2013, 03:45:18 PM
good good!
Title: Re: Steff's old school training!
Post by: Steff on November 06, 2013, 07:24:16 PM
good good!

Thanks!  :)
Title: Heavy day!
Post by: Steff on November 06, 2013, 07:25:18 PM
Squats 3x5 233,6 lbs 6 min RI,

Sissy squat 1x10 44 lbs superset with -
Leg ext 1x10 66 lbs

SLDL 4x5 181,8 lbs 2 min RI

BB Row thick bar 4x5 157,6 lbs 3 min RI (some cheating on the concentric part here)
Long pull 1x15 165,3 lbs

Bench press 2x2 231,4 lbs 5-6 min RI,
Eccentric 2x3 242,5 lbs
Neck press 1x11 132 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x5 27,5 lbs

BNP 1x5 1x2 +3 eccentric 1x3 + 3 eccentric 97 lbs 1,5 min RI (had to stress the WO from here on)

Superset 1min RI
Curl(thick bar) 1x5 1x3 +2 eccentric 1x2 + 3 eccentric 90,3lbs
Tricep ext 3x5 101,4 lbs

Calf raise 5x6 297,6 lbs 1 min RI

Squats good but not perfect!
Title: Nuked 2 PR:s!
Post by: Steff on November 08, 2013, 01:26:13 PM
Warm up: dynamic stretching and 1x5 123 lbs 1x3 165lbs 1x2 187 lbs

Squats 1x3 failed on the fourth 237 lbs, 2x5 220 1x5 198 lbs 7 min RI.

Superset:
Sissy squats 1x10 55 lbs
Leg ext: 1x10 88 lbs

Leg curl 5x5 101,4 lbs 2 min RI

4 min RI
Chins 1x7 BW+39,6 lbs 1x5 BW+44 lbs 1x5 BW+55 lbs 1x3 BW+66 lbs (almost four but my chin didn't clear the bar it just got to parallel)
90° RD rows 1x15 143,3 lbs
Reversed row (ez bar) 1x10 103,6 lbs

Dips 1x10 1x6 1x7 BW+77 lbs (35 kg) 5 min RI.
Cable cross 1x10 66 lbs

70° laterals 1x5 33 lbs 1x5 27,5 lbs 1x6 22 lbs 1 min RI
Bent over laterals 1x5 27,5 lbs 1x6 22 lbs 45 sec RI

BNP 1x4 + 2 eccentric 1x2 +3 eccentric 1x1 +6 eccentric 99 lbs

DB swing 1x10 17,6 lbs

Superset 1,5 min RI
Curl(thick bar) 1x4+2 eccentric 1x2+3 eccentric 1x1 +6 eccentric 92,5 lbs
HB curl 1x10 22 lbs DB:s
Tricep ext 1x3+2 eccentric 1x3+2 eccentric 1x3+2 eccentric 103,6 lbs (CGBP on the way up on the eccentric reps)
90° Tricep ext 1x15 77 lbs

Didn't have time to do calfs...
Squats... something happens when I get past a certain weight... 225 to be more precise.
Got really mad and decided to set som PR:s in dips and chins... and so I did!!!  ;)
Title: Gironda insp week!
Post by: Steff on November 11, 2013, 08:04:04 PM
Compound set 45 sec RI
Squats 4x8 154 lbs
Sissy squats 4x8 BW

Compound set 30 sec RI
Leg Curl 3x6 77 lbs
SLDL 3x6 115,7 lbs

Compound set 45 sec RI
Mod Long Pull 4x8
90° RD Row 4x8

DB press 15° incline 8x8  25 sec RI

DB swing 6x6 19,8 lbs DB:s  1 min RI

Bradford press 6x6 49,6 lbs 25 sec RI

HB Curl 2x10 1x9 22 lbs DB:s 30 sec RI

45° Tri Ext 2x8 1x6 88 lbs 20 sec RI

Had to use CCrow's squat learning tool to get rid of my forward tilt... it really works! On the positive side I've gotten so agile in my adductors
that with a little stretching before i start I can squat rock bottom now.
Otherwise this was a pleasant change of pace + I really like Girondaish training. ;)
Title: Gironda week!
Post by: Steff on November 13, 2013, 04:14:27 PM
Squat 6x6 167,5 lbs 45 sec RI (with squat learning tool)

Compound set 20 sec RI:
Gironda Sissy squats 1x12 1x8 BW
Leg ext 1x12 1x8 66 lbs

Compound set 20 sec RI:
Leg curl 3x6 88 lbs
SLDL 3x6 143,3 lbs

Compound set 45 sec RI
Chins 2x8 1x5 +3 BW
Reversed Row 3x8 97,7 lbs

Neck press 2x12 1x7 +2 +2 +1 115,7 lbs 30 sec RI

Superset 20 sec RI
BNP thick bar 4x8 49,6 lbs
Bent over laterals 4x8 22 lbs

Incline curl 5x7 1x5 +2 22 lbs DB:s 30 sec RI
90° tri ext 4x6 2x4 +2 cheat/ set 99 lbs 25 sec RI

Calf raise 5x6 308,6 lbs 30 sec RI
Title: Gironda insp week!
Post by: Steff on November 15, 2013, 04:17:39 PM
Squats 1x20 154 lbs
Pullovers 1x20 39,6 lbs

Compound set:
Chins 1x12 BW
Reversed row 1x12 81,5 lbs
Mod long pull 1x8 165 lbs drop to 1x4 143,4 lbs
90° RD row 1x6 143,4 lbs drop to 1x6 121 lbs

Compound set:
Neckpress 1x12 132lbs
Gironda dips 1x9 +3 BW
Incline Db press 1x9 +3 33 lbs DB:S
Mod flat DB fly 1x8 +4 22 lbs DB:s

Compound set 30 sec RI:
Gironda High Pull 3x6 22 lbs
Bent over Laterals 3x6 19,8 lbs DB:s

Spider curls 1x10 2x8 55 lbs 30 sec RI
Dutch twister 2x10 19,8 lbs DB:s

Decline DB Tri Ext 3x10 22 lbs DB:s 30 sec RI
Push downs 1x8 121 lbs 1x7 110 lbs + "power" push downs 1x7 110 lbs

Calf raise 5x7 308,6 lbs 1 min RI

Squats back on track again. Still using the squat learning tool, got to concentrate to break at the knees.
Title: Easy week>!
Post by: Steff on November 18, 2013, 06:16:10 PM
squats 3x3 176 lbs

Pull ups 1x3 BW +11 lbs Cambered bar
WGPU 1x3 BW Cambered bar
Chins 1x3 BW +33 lbs
WG chins 1x3 BW
Rev row 2x3 103,6 lbs

Bench press 1x3 176 lbs

BNP thick bar 2x3 1x5 77 lbs

70° laterals 3x3 17,6 lbs
Bent over laterals 2x3 17,6 lbs

BB curl thick bar 3x3 71,6 lbs
Tri ext 3x3 88 lbs

Calf raise 3x7 308,6 lbs

Poor mental focus on squats....
One week left to the PL routine!
Title: Re: Steff's old school training!
Post by: Steff on November 20, 2013, 06:00:29 PM
squats 3x5 176 lbs with belt... loved it!

Pull ups 1x5 BW Cambered bar
WGPU 1x5 BW Cambered bar red rubber band
Chins 1x3 BW +33 lbs
WG chins 1x3 BW
Rev row 2x5 81,5 lbs

Bench press 3x5 176 lbs

BNP thick bar 3x5 71,6 lbs

70° laterals 3x5 22 lbs
Bent over laterals 2x5 22 lbs

BB curl thick bar 3x5 66 lbs
Tri ext 3x3 82,6 lbs

Calf raise 2x9 1x7 308,6 lbs
Title: Last Deload WO!
Post by: Steff on November 22, 2013, 02:56:48 PM
Squats 1x3 176 lbs 1x1 198 lbs 1x1 220 lbs with belt

Deadlift 1x5 220 lbs 1x3 264,5 lbs 1x1 308,6 lbs

Pull ups 1x3 BW+11 lbs Cambered bar
WGPU 1x3 BW Cambered bar
Chins 1x1 BW +88 lbs sort of a PR.... wasn't too hard anyway
WG chins 1x3 BW+11 lbs
Rev row 2x4 103,6 lbs

Bench press 1x5 176 lbs 1x1 198 lbs 1x1 220 lbs

BNP thick bar 2x3 66 lbs 1x15 22 lbs

DB swing 2x8 17,6 DB:s

BB curl thick bar 3x3 66 lbs
Tri ext 3x3 88 lbs

Calf raise 2x9 1x8 308,6 lbs

The PL routine starts on monday... It'll be FUN!
Title: Powerlifting Detour! ;)
Post by: Steff on November 25, 2013, 11:52:19 AM
I've added some stuff into this routine. I do OL squats when it's PL squats and I do front squats when it's written OL squats. And I do regular deads.
Laterals, calfs, curls, abs, chins, pull ups, and rows are added to the routine. OHP/BNP and tricep work are added more moderately.

Squats dropset with belt 3 min RI
4x4 209,4 lbs parallel, supposed to be 5-10 cm above but I'm not used to that.
4x6 165,3 lbs ATG or below parallel but I went atg

Bench dropset 3 min RI
4x4 181,8 lbs
4x6 154,3 lbs

Reversed row on platform 40 sec RI ("Arnold" style)
2x15 76,6 lbs very strict

Pull ups outside shoulder width 2 min RI slow reps on cambered bar
1x8 1x10 purple rubberband

70° laterals
2x12 17,6 lbs DB:S

BNP thick bar
1x12 60,6 lbs

Curls thick bar 1,5 min RI
1x12 2x8 55 lbs

French press
1x12 1x10 39,6 lbs DB

Crunches 4xmax

Calf raise 1x11 2x10 1x9 264,5 lbs

Was maybe a bit too cautious when I picked the weight for squats but I rather have them in good form and work my way up from there.
Title: Powerlifting Detour! ;)
Post by: Steff on November 27, 2013, 06:18:16 PM
Front squats warm up:
1x6: 30 kg, 42,5 kg, 55 kg, 62,5kg, 67,5 kg

Front squats in Goliath machine with rubber bands:
1x6 87,5 kg 1x5 90 kg 1x5 95 kg 1x5 97,5 kg

CGBP
2x5 60 kg 2x5 62,5 kg

Deadlift superset:
3x4 140 kg
3x5 160 kg partial deadlift 8 cm off the ground

Pull ups superset:
2x4 BW
2x6 BW purple rubber band assist

DB row with twist: 2x7 18 kg DB

DB swing: 2x12 6 kg

DB curl 3x8 12,5 kg
French press 2x10 20 kg 1x8 22,5 kg

Abs crunches 4xmax

The setup of the machine took me a while(never used it before). So I had to cut out calf raises
Title: Powerlifting Detour! ;)
Post by: Steff on November 29, 2013, 01:21:45 PM
Deadlift 3x5 125 kg (these were a B**** to get through due to the DOMS)

Bench 1x5 82,5 kg 2x5 87,5 kg 3x5 90 kg

Chins and OHP in superset
1x5 BW +20 kg 4x5 BW +15 kg
5x5 42 kg

BB Row 5x5 44 kg

HB Row and 45° shrugs in superset
1x10 1x8 10 kg DB:s
1x5 20 kg DB:S 1x7 15 kg DB:s

BB Curl thick bar 3x6 31 kg
Tri ext 3x6 33 kg

Calf raise 1x20 BW 1x10 115 kg 1x20 BW 2x9 115 kg

ABS crunches 4xmax
Title: Powerlifting Detour Week 2
Post by: Steff on December 02, 2013, 06:32:09 PM
Squats dropset with belt 3 min RI
4x4 81,5 kg parallel,
4x6 75 kg atg

Bench dropset 3 min RI
4x3 100 kg 10 cm box
4x5 75 kg

Reversed row on platform 40 sec RI ("Arnold" style)
2x15 40 kg

Pull ups outside shoulder width 2 min RI slow reps on cambered bar
1x10 1x9 purple rubberband
Pull downs drop set spec 1x7 45 kg 1x5 35 kg

70° laterals
2x12 9 kg DB:S

BNP thick bar
1x12 33,5 kg

Curls thick bar 1,5 min RI
1x12 2x8 26 kg

French press
1x12 1x10 20 kg DB

Mod Gironda incline leg raise and Incline crunch superset 4xMax

Calf raise 1x12 2x11 1x9 120 kg

I got a "funny" problem... I eat a lot but right now my weightlifting belt is slacking more and more for each WO.
So I guess I have to eat even more.
Title: Powerlifting Detour Week 2
Post by: Steff on December 04, 2013, 11:49:34 AM
Pause front squats:
Warm up: 1x6 30kg, 47,5 kg, 55 kg, 65 kg.
Work sets: 1x5 67,5 kg, 2x5 72,5 kg, 2x5 75 g

Deadlift superset:
Rack deads 3x4 180 kg 43 cm off the ground
RegularDeads 3x4 145 kg

CGBP with 6 cm box 1x5 60 kg, 3x5 70 kg

Pull ups 2x4 BW superset with
Pulldowns 2x6 50 kg

DB row with twist 2x8 20 kg

DB swing 2x10 8 kg

DB curl 2x12 12,5 kg

45° Tri ext 45 kg 2x10

Crunches 1x30 1x25

Calf raise 3x12 100 kg

Title: Powerlifting week 2 last WO
Post by: Steff on December 06, 2013, 01:51:53 PM
Rack deads 1x150 kg 3x3 180 kg 43 cm off the ground

Bench 1x5 82,5 4x5 90 kg

Chins and OHP in superset
1x5 BW +22 kg 4x5 BW +17 kg
5x5 47,5 kg

BB Row 5x5 50 kg

HB Row and 45° shrugs in superset
1x10 1x10 10 kg DB:s
1x10 1x8 15 kg DB:s

BB Curl thick bar 3x6 33 kg
Tri ext 3x6 36 kg

Crunches 1x30 BW 2x15 BW +10 kg

Didn't have time for calf raises had to go to work.
Title: "injurie"
Post by: Steff on December 08, 2013, 11:28:49 AM
Got a little "twingy" (it's not really the right word here because this came sneaking up to me) in my right hamstring glute area.
So I have to take it easy with the deads. The problem is that they where based on a calculated 200 kg max. I might be good for 190 kg so some of the training has been a bit over the top.
Deads should have been 10 kg lighter throughout the program....
The good thing is that my back is kinda "indestructible" I actually feel fresh and strong in that area.
Title: PL week 3
Post by: Steff on December 09, 2013, 12:01:56 PM
Squat
Ramping up: 80kgx5 90kgx5 95kgx4 100kgx3 102,5x2
Eccentic: 3x3 120 kg

Bench dropset 3 min RI
4x3 87,5 kg
4x6 72,5 kg

Reversed row
2x11 42,5 kg

Pullups dropset
2x3 BW+2 kg
2x6 BW purple rubberband assist

70° laterals
2x10 10 kg

BNP thick bar 1x12 35,5 kg

Curl 2x10 27kg

Tri ext 2x12 27,5 kg

Calf raise drop set
1x8 1x7 1x6 140 kg
2x20 1x15 BW

Mod Gironda incline leg raise superset with Decline crunches
1x10 1x10 1x5
1x14 1x12 1x8
Title: Deads n stuff
Post by: Steff on December 11, 2013, 03:50:53 PM
Front squats warm up:
1x6: 30 kg, 42,5 kg, 55 kg, 65kg, 75kg

Front squats in Goliath machine with rubber bands:
1x6 87,5 kg 1x5 90 kg 1x5 95 kg 1x4 100 kg

CGBP
2x5 60 kg 3x4 62,5 kg

Deadlift superset:
3x3 132,5 kg
3x4 152,5 kg partial deadlift 8 cm off the ground

DB row with twist: 2x11 20 kg DB

Pull ups superset:
2x3 BW
2x6 BW purple rubber band assist

Pull downs 2x8 50 kg

DB swing: 1x12 1x11 8 kg

DB curl 2x12 12,5 kg
45° Tri ext 2x10 45 kg

Abs:crunches 2x20 1x15 10kg

Calf raise 2x13 1x12 100 kg

I choose to pick weights on deads based on a 1RM of 180 kg. If I had been free from injury I could have gone with at least 190 kg.
Bench work feels too easy on this program, don't know why...?
Title: PL week 3 done!
Post by: Steff on December 13, 2013, 01:52:41 PM
Rack deads 1x5 110 kg 1x5 115kg 1x3 122,5 kg 1x3 125 kg 1x3 115 kg 8 cm off the ground

Bench 2x5 82,5 3x5 90 kg

Chins and OHP in superset
5x5 BW +19 kg
5x5 53 kg

BB Row 5x5 56 kg

HB Row and 45° shrugs in superset
1x10 1x12 10 kg DB:s
1x10 1x11 15 kg DB:s

BB Curl thick bar 3x6 35 kg
Tri ext 3x6 40 kg

Crunches 1x20 1x18 1x15 BW +15 kg

Calf raise 140 kg 1x8 1x7 1x8 super set with
Caf raise BW 3x20

In my mind the bench is still a bit low in volume.
Title: Re: Steff's old school training!
Post by: Steff on December 16, 2013, 01:48:59 PM
Something was wrong today... I might have caught a virus or something. Dizzy throughout the WO, but the squat superset felt surprisingly easy. Got a bit of a headache after but made it anyway.

Squats dropset with belt 3 min RI
4x3 100 kg parallel... well some even deeper..
4x6 80 kg atg

Bench dropset 3 min RI
4x3 107,5 kg 10 cm box
4x5 80 kg

Reversed row on platform 1 min RI ("Arnold" style)
2x8 50 kg

Pull ups dropset hands outside shoulder width 2 min RI slow reps to chest on cambered bar
2x6 BW red rubber band assist
1x10 Green rubber band, 1x6 purple rubberband
Pull downs 1x5 50 kg directly after last set of pull ups

70° laterals chest leaning on incline bench
2x8 10 kg DB:S

BNP thick bar
1x9 37,5 kg

Curls thick bar 1,5 min RI superset with French press
2x10 28 kg
2x10 22,5 kg

Had to rush to work no calfs or abs today.
Title: No WO:s this week!
Post by: Steff on December 18, 2013, 12:57:45 PM
Fever for the third day in a row... puls 120 BMP... wohoo... NOT!

I'll redo this week when I get well!
Title: Re: Steff's old school training!
Post by: Steff on December 20, 2013, 11:58:12 AM
Ok, getting better here! Fever's going down 37,6° C (99.68° F) yesterday and feeling even better today. With a little luck I'll be back in the gym monday. ;)
Title: Not fully recovered but back in the gym!
Post by: Steff on December 25, 2013, 12:16:24 PM
Squats: Just warm up to 80 kgx5

Deads: Ramp up to 140kgx3

Pull ups chest to cambered bar 5x6 red rubber band assist (this time standing in it) Really strict reps with focus on top part.
Short range Pull downs 2x18 30 kg (from chin to chest)

DB swing: 1x8 1x8 8 kg

DB curl 2x10 10 kg
French DB press 2x10 20 kg

Abs:crunches 3x13 20 kg

Calf raise 2x10 1x12 100 kg

Didn't push myself at all today! I'm just happy to be back in the gym. I even increased the rest when I felt my heart rate go up.
Title: Re: Steff's old school training!
Post by: Steff on December 28, 2013, 10:08:26 AM
Yesterdays WO:

Squats 1x5 77,5 kg 2x5 90 kg 1x3 90 kg

BB row thick bar 5x5 56 kg

Front n back PD 60 cm behind pulley 3x12 35 kg cambered bar
Pull ups 1x7 red rubberband assist

45° DB shrug 2x12 12,5 kg 2x10 15 kg superset with
Rack pulls 4x3 155 kg

DB press 2x8 1x7 32,5 kg

3 way lateral 2x15

OHP 1x5 1x4 50 kg thick bar

DB curl 3x8 12,5 kg
tri ext 3x10 35 kg

Crunches 3x10 35 kg

Still going a bit easy but harder than wednesday! ;)
Title: First real WO....
Post by: Steff on December 30, 2013, 12:36:05 PM
Squats dropset with belt 3 min RI
4x3 100 kg parallel... well some even deeper..
4x6 80 kg atg

Bench dropset 3 min RI
4x3 107,5 kg 10 cm box
4x5 80 kg

Reversed row on platform 2 min RI ("Arnold" style)
2x8 50 kg

Pull ups dropset hands outside shoulder width 2 min RI slow reps to chest on cambered bar
2x6 BW red rubber band assist
2x6 purple rubberband


70° laterals chest leaning on incline bench
2x8 10 kg DB:S

BNP thick bar
1x9 37,5 kg

Curls thick bar 2 min RI superset with French press
2x10 28 kg
2x10 22,5 kg

Calf raise 1x14 1x10 1x10 80 kg
crunches 2x15 20 kg 1x22 bw

First "real" WO after my fever. I'm still affected by the sickness, the recovery between sets is not as good as usual.
Title: YES, now I'm back!
Post by: Steff on January 01, 2014, 01:14:05 PM
Pause front squats:
Warm up: 1x6 30kg, 47,5 kg, 55 kg, 65 kg.
Work sets: 3x5 72,5 kg, 1x5 75 kg 1x5 77,5 kg about 1,5-2 sec pause

Deadlift superset:
Rack deads 3x3 170 kg 43 cm off the ground
RegularDeads 3x3 140 kg

CGBP 2x5 60 kg, 2x5 65 kg 4 sec eccentric

Pull ups 2x4 BW superset with
Pulldowns 2x6 50 kg

KB row with twist 1x8 20 kg
DB row with twist 1x8 25 kg

DB swing 2x10 9 kg

DB curl 1x12 1x11 12,5 kg

45° Tri ext 1x8 50 kg 1x10 45 kg

Calf raise 1x12 2x10 100 kg

Incline crunch 1x19 BW 1x9 20 kg 1x15 8 kg superset with
Crunches 1x19 20 kg 1x11 BW 1x12 BW

Now I'm back, felt "easy"! Didn't sleep enough, but got 6,5 hours so not catastrophic even though I could feel it during the WO.
Title: Re: Steff's old school training!
Post by: Steff on January 03, 2014, 12:18:57 PM
Rack deads 1x5 130 kg 3x3 170 kg 43 cm off the ground

Bench 2x5 87,5 kg 1x5 92,5 kg 1x5 90 kg 1x5 87,5 kg

BB Row 5x5 58 kg

Chins
5x5 BW +20 kg

OHP with thick bar
1x5 1x4 1x3 55 kg

HB Row and 45° shrugs in superset
1x10 1x8 12,5 kg DB:s
1x8 1x10 17,5 kg DB:s

BB Curl thick bar 3x6 36 kg
Tri ext 3x6 40 kg

Calf raise 140 kg 3x8

OHP felt heavy... should have done 5x5 but I suspect that if I had done that (possible with longer RI:s) it would interfere too much with the actual program. Everything else felt good!
Title: PL week 5...
Post by: Steff on January 06, 2014, 01:49:15 PM
Squats 1x5 77,5 kg 2x3 97,5 kg 1x1 107,5 kg
Leg press 3x3 122,5 kg

Bench dropset 3 min rest
4x3 90 kg
4x6 75 kg

Reversed row
2x8 51,5 kg

Pull ups drop set
1x6 BW +5 kg purple rubber band assist @ knees, 1x8 with 2 burns/rep @ top BW green rubber band assist @ feet
1x4 BW no assist, 1x4 BW purple rubber band assist @ feet, 1x8 with 2 burns/rep @ top BW green rubber band assist @ feet

70° DB laterals on incline bench 2x10 1x10 9 kg
BNP thick bar 1x10 37,5 kg

Done as a circuit:
Thick bar curl 2x10 1x8 29 kg
DB french press 2x10 1x8 25 kg
Calf raise 1x13 1x10 1x11 85 kg

Added:
BNC 1x11 20 kg
90° tri ext 1x8 40 kg

Felt really good today! Pushed the WO tempo towards the end.
Title: Machine day....
Post by: Steff on January 08, 2014, 06:53:14 PM
Front squats warm up:
1x6: 30 kg, 42,5 kg, 55 kg, 65kg, 75kg

Front squats in Goliath machine with rubber bands and 5 cm board under heels:
1x6 87,5 kg 4x5 90 kg

CGBP 6 cm box
2x6 60 kg 3x6 72,5 kg

Deadlift in goliath machine
1x4 147 kg 3x3 150 kg

KB row with twist 2x10 20 kg
DB row with twist: 1x10 1x8 25 kg

HB row and 45° DB shrug in superset
2x10 12,5 kg
2x10 17,5 kg

OHP
3x3 55 kg

DB swing: 2x10 9 kg

DB curl 2x8 15 kg
DB Spider curl 1x12 8 kg
45° Tri ext 1x6 50 kg 1x10 45 kg

Calf raise 1x13 1x11 1x10 100 kg stricter then before

Easy WO! Would have just taken 70-80 min if it wasn't for the set up of the machine....  >:(
Title: Re: Steff's old school training!
Post by: Steff on January 10, 2014, 01:16:03 PM
Rack deads 1x5 145 kg 1x3 150 2x2 167,5 kg 43 cm off the ground

Bench 2x5 87,5 kg 3x5 90 kg

BB Row 1x3 48 kg 1x3 55 kg 1x3 60 kg 1x3 65 kg 1x10 42,5 kg

Chins 1x3 25 kg 1x3 27,5 kg 1x2 32,5 kg (Chin in line with bar on the third rep) 1x3 30 kg 1x11 BW

90° RD row 1x6 65 kg

DB Laterals 3x12 7 kg DB:s

BB Curl thick bar 3x6 37 kg +HBC 1x8 9 kg DB:s
Tri ext 3x6 41 kg +90° Tri ext 37,5 kg

Calf raise 135 kg 2x9 1x8

Crunches 3x15 20 kg

70° shrugs 3x10 22,5 kg DB:s

Good WO even though I didn't quite make it on chins (32,5 kg)
Title: PB in bench!
Post by: Steff on January 13, 2014, 07:13:12 PM
Squats dropset with belt 3 min RI
4x3 102,5 kg parallel... well some even deeper..
4x6 80 kg atg

Bench 1x3 92,5 kg 1x3 95 kg 1x2 100 kg 1x1 105 kg 1x1 107,5 kg PR... even though I messed it up by losing all tension in my body. got it anyway!

Pull up drop sets cambered bar all reps to mid chest
1x5 bw
1x8 bw purple rubber band assist from knees

1x6 bw red rubber band from feet
1x8 +1 burn/rep at top green rubber band assist from feet

Rev rows
1x6 1x8 53 kg

70° laterals 3x12 8 kg DB:s
BNP thick bar 1x12 37,5 kg

Curl thick bar 3x10 29 kg + BNC 1x12 22,5 kg
DB french press 2x7 1x6 + 90° push down 1x10 40 kg

Calf raise 1x15 1x13 1x11 85 kg

Good WO. Except for my squatting technique, not really bad but felt weird.
Something has happened with my pull ups since friday, I feel so strong it's ridiculous. I noticed that on my first BW only set.
Title: Re: Steff's old school training!
Post by: Steff on January 15, 2014, 11:58:43 AM
Back squats
2x5 75 kg 2x5 80 kg 1x5 81 kg

KB row with twist 1x10 24 kg 1x10 20 kg
DB row with twist: 1x10 1x9 25 kg

HB row and 45° DB shrug in superset
1x11 1x12 12,5 kg
2x10 17,5 kg

OHP
3x3 55 kg

CGBP
2x6 60 kg 3x6 65 kg feet elevated 4 sec eccentric

Deadlift
1x5 125 kg 1x4 135 kg 1x3 145 kg

DB swing: 1x12 1x10 9 kg

DB curl 1x9 1x8 15 kg
DB Spider curl 1x12 8 kg
45° Tri ext 1x10 47,5 kg 1x9 45 kg

Crunches on incline 1x15 1x13 1x12 20 kg

Calf raise 1x13 1x10 1x10 105 kg

Decent day... had some DOMS since monday don't know why it didn't feel that hard.
Title: Re: Steff's old school training!
Post by: Steff on January 17, 2014, 02:14:40 PM
Rack deads 43 cm off the ground superset with BB row
!x3 145 kg 1x3 155 kg 2x2 167,5 kg
1x3 50 kg 1x3 57,5 kg 1x3 62,5 kg 1x3 67.5 kg 1x11 42,5 kg

Box Bench 6,5 cm box
1x5 95 kg 1x5 100 kg 3x5 102,5 kg

Chins
1x3 27,5 kg 1x3 30 kg 1x3 32,5 kg PB and it felt like I could have done 4! 1x11 BW

RD Rows 1x8 65 kg

Done in a circuit fashion
70° Cable laterals 3x10 10 kg
Curls thick bar 1x6 1x4 +2 eccentric 1x4 +3 eccentric
Tri ext 3x6 42,5 kg

HBC 1x8 9 kg DB:s
90° tri ext 1x12 40 kg

70° DB shrugs 3x10 25 kg DB:s

Really satisfied with this WO even though I had to cut calf raises again. Going for 1x3 35 kg in chins next friday!
Title: PL week 7...
Post by: Steff on January 20, 2014, 12:17:52 PM
Squats 1x5 77,5 kg 1x5 87,5 kg 1x3 100 kg 1x1 110 kg Really good form and felt like I had a lot of "pressure"( don't know the english expression for that) in my legs.
Leg press 3x3 127,5 kg Very easy compared to last monday.

Box bench 8 cm
1x5 95 kg 1x5 100 kg 3x5 105 kg

Reversed row
2x9 57 kg

Pull ups drop set cambered bar all reps to chest
1x6 BW, 1x5 BW red RB assist, 1x6 BW green RB assist 3 burns to bar/rep
1x5 BW +1,25 kg, 1x4 BW +1,25 kg red RB assist, 1x5 BW +1,25 kg green RB assist 2burns to bar/rep

70° DB laterals on incline bench 3x12 8 kg
BNP thick bar 1x12 35 kg

Thick bar curl 3x10 27,5 kg
DB french press 1x10 1x9 1x7 27,5 kg
BNC 1x10 25 kg
90° tri ext 1x11 42,5kg

Calf raise 1x16 1x10 1x11 60 kg double push at top.

BNC 1x10 25 kg
90° tri ext 1x11 42,5kg

Really good WO! Nothing much to say about that! :)
Title: Re: Steff's old school training!
Post by: Sergio on January 22, 2014, 10:09:56 PM
Good to see you training al the year. A true trainer!
Title: Re: Steff's old school training!
Post by: Steff on January 23, 2014, 08:27:59 AM
Back squats machine assisted
1x5 75 kg 1x5 82,5 kg 1x5 92,5 kg 1x3 100 kg 1x3 107,5 kg

Deadlift
1x5 130 kg 3x3 140 kg superset with
HB row and 45° DB shrug
1x10 1x10 15 kg
2x10 17,5 kg

KB row with twist 1x10 24 kg 1x10 24 kg
DB row with twist: 1x10 1x10 25 kg

OHP
3x2 61 kg 1x8 45 kg

DB swing: 1x12 1x11 9 kg

DB curl 1x9 1x8 12,5 kg
DB Spider curl 1x12 9 kg
45° Tri ext 1x10 47,5 kg 1x10 45 kg

MGBP
2x5 60 kg 3x5 67,5 kg feet elevated 4 sec eccentric

Howorth Calf raise 1x15 +3 right foot eccentric 1x13 +3 RF eccentric 1x15 +3 RF eccentric 36 kg

The OHP didn't go as planned. I'm gonna do a ramping up session the next time.
Title: Re: Steff's old school training!
Post by: Steff on January 23, 2014, 08:28:59 AM
Good to see you training al the year. A true trainer!

Thanks! :D
Title: A PB in chins!!!
Post by: Steff on January 24, 2014, 11:10:42 AM
Superset:
Plateau deads 5 cm 2x3 107,5 kg 3x2 115 kg
BB row Tick bar 1x3 57,5 kg 1x3 62,5 kg 1x3 67,5 kg 1x3 70 kg 1x12 45 kg

Chins
1x3 27,5 kg 1x3 30 kg 1x3 35 kg PB! 1x3 30 kg 1x12 BW-to mid chest

RD Rows 1x8 75 kg

Done in a circuit fashion
70° Cable laterals 3x10 10 kg
Curls thick bar 1x3 +3 eccentric 1x4 +2 eccentric 1x4 +2 eccentric 40 kg
Tri ext 1x4 +2 eccentric 1x5 +1 eccentric 1x6 45 kg

HBC 1x11 9 kg DB:s
90° tri ext 1x12 42,5 kg

70° DB shrugs 1x12 1x10 1x11 25 kg DB:s

Hacklift toeraise 1x13 100 kg
Howorth toe raise 2x13 46 kg
Title: PR again!
Post by: Steff on January 27, 2014, 02:59:19 PM
Squats
1x3 100 kg 1x3 110 kg 1x3 115 kg 1x1 120 1x1 122,5 kg I was supposed to do 3 reps on all but the last set but I go too deep, so instead of 5-15 cm above parallel I was more like parallel (or 1 cm below) to 2 cm above.

Box Bench 8 cm
1x3 92,5 kg 1x2 100 kg 1x1 107,5 kg

Rev rows
2x10 50 kg

Pull up drop sets cambered bar all reps to mid chest
1x3 bw + 5 kg
1x6 +2 burns/rep BW green RB assist

1x3 BW +2,5 kg
1x2 BW
1x8 +1 burn/rep at top green rubber band assist from feet

70° laterals 3x12 9 kg DB:s
BNP thick bar 1x10 40 kg easy!

Curl thick bar 3x10 30 kg
DB french press 1x10 22,5 kg 1x10 25 kg 1x7 27,5 kg

Single leg Calf raise 3x15 BW

The green runner bandin the first set of pullups have more slack than the one in the second set.
PR in squats, My "best! achievement before this was 1x2 115 kg 10 cm above parallel and with what we a call break squat.
Title: 2 PR:s
Post by: Steff on January 29, 2014, 12:03:14 PM
Back squats machine assisted
1x5 90 kg 1x4 100 kg 1x3 107,5 1x1 110 kg

OHP thick bar 1x3 50 kg 1x3 55 kg 1x3 61 kg PR

Deadlift supposed to do eccentric at 170 kg but you need two spotters for that.
1x6 102,5 kg 1x5 122,5 kg 1x3 140 kg 1x1 160 kg 1x3 170 kg PR easy 3 reps could have done 5

KB row with twist 1x10 24 kg 1x10 24 kg
DB row with twist: 1x8 1x8 27,5 kg

HB row and 45° DB shrug
1x10 15 kg 1x12 12,5 kg
1x8 20 kg 1x10 17,5 kg

DB laterals 1x12 1x10 9 kg
DB swing: 2x8 10 kg

MGBP
1x5 60 kg 1x5 65 kg 3x5 77,5 kg Were supposed to do these with 6 cm box didn't have a spotter and my rubber band broke.

DB curl 2x8 15 kg
45° Tri ext 2x10 47,5 kg

Single leg calf raise 1x14 1x13 BW +5 kg 1x15 BW
Howorth toe raise 1x14 46 kg

Felt worn since monday but it turned out to be a good WO anyway! :D
Title: Re: Steff's old school training!
Post by: Steff on January 31, 2014, 12:39:31 PM
uperset:
Plateau SLDL 5 cm 1x6 57,5 kg 1x6 67,5 kg 3x5 75 kg
BB row Thick bar 1x3 60 kg 1x3 65 kg 1x3 70 kg 1x3 72,5 kg 1x12 47,5 kg

Bench press: 1x4 95 kg 3x4 97,5 kg 1x4 95 kg

Chins
1x1 30 kg 1x2 40 kg PB! 1x3 35 kg 1x3 32,5 kg 1x13 BW-to mid chest

RD Rows 1x7 75 kg

Done in a circuit fashion
70° Cable laterals 3x10 10 kg
Curls thick bar 2x5 eccentric 45 kg 1x6 35 kg
Tri ext 1x1 +4 eccentric 1x2 +3 eccentric 47,5 kg 1x6 40 kg

HBC 1x12 8 kg DB:s
90° tri ext 1x10 47,5 kg

70° DB shrugs 1x12 1x10 1x11 25 kg DB:s

Hacklift toeraise 1x14 100 kg
Howorth toe raise 1x16 1x15 46 kg

Could have tried a third rep on 40 kg chins but that would have been an ugly one so I'll get it next friday! Gonna stay at the same weight in BB row didn't really like my form on the last set, sloppy!
Title: Last PL week!
Post by: Steff on February 03, 2014, 12:17:09 PM
Squats ramping up:
1x3 87,5 kg 1x3 100 kg 1x1 110 kg

Leg press 3x3 142,5 kg

Bench press ramping up:
1x5 82,5 kg 1x5 90 kg 1x3 97,5 kg 1x3 100 kg 1x1 107,5 kg

Pullups cambered bar all reps to chest Ramping up
1x3 bw +2,5 kg 1x3 bw +5 kg 1x2 bw +7,5 kg almost made the third rep to the bar about 0,5 cm short.

1x9 bw Red RB assist at feet
1x8 +2 burns/rep bw green RB assist at knees.

70° DB laterals 1x9 1x10 1x8 10 kg

Rev row 2x6 62 kg controlled cheating 1x8 52 kg

As a circuit:
Curl thick bar 3x10 27,5 kg
French press 1x9 25 kg 1x8 27,5 kg 1x7 30 kg
One legged calf raise 1x16 1x15 1x13 bw +2,5 kg
Title: Re: Steff's old school training!
Post by: Steff on February 05, 2014, 11:05:18 AM
Back squats machine assisted
1x5 90 kg 1x4 100 kg 1x2 107,5

OHP thick bar 1x3 50 kg 1x1 60 kg 1x1 65 kg (I actually failed here so I had to do a push press) 1x5 50 kg

Deadlift
1x5 90 kg 1x5 120 kg 1x3 130 kg

KB row with twist 1x7 32 kg 1x10 24 kg
DB row with twist: 1x6 30 kg 1x8 27,5 kg

HB row and 45° DB shrug
1x12 15 kg 1x12 12,5 kg
1x9 20 kg 1x10 17,5 kg

DB laterals 1x10 1x10 9 kg
DB swing: 1x12 1x10 10 kg

DB curl 2x8 15 kg
45° Tri ext 1x10 1x8 50 kg

Single leg calf raise 1x12 1x11 BW +10 kg 1x16 BW
Howorth toe raise 1x17 46 kg

Aiming for a PR in chins on friday!
Title: Last PL workout!
Post by: Steff on February 07, 2014, 12:33:20 PM
Plateau SLDL 5 cm 1x5 57,5 kg 2x5 62,5 kg 3x5 67,5 kg
BB row Thick bar 1x3 60 kg 1x3 65 kg 1x3 72,5 kg 1x3 70 kg 1x10 50 kg

70° Cable laterals 3x10 10 kg

Bench press: 1x6 87,5 kg 1x3 95 kg 1x1 100 kg 1x3 105 kg PB 1x8 90 kg

Chins
1x3 20 1x1 30 kg 1x3 40 kg PB! 1x3 37,5 kg 1x3 35 kg 1x10 BW +5 kg to mid chest

RD Rows 1x5 80 kg

Superset:
Curls thick bar 1x5 eccentric 50 kg 1x5 eccentric 45 kg 1x1 +5 eccentric 40 kg
Tri ext 1x2 +4 eccentric 1x5 eccentric 47,5 kg 1x6 42,5 kg

HBC 1x8 10 kg DB:s
90° tri ext 1x7 50 kg
BNC 1x15 25 kg
Bench dips 1x16 BW

No calfs due to time shortage. Lost the arch when I did 1x3 @ 105 kg in the bench, could probably have done 4.

Had to carrie 12 mic stands in a bag at chest height 100 meters at my job... ok biceps sore, shoulders sore but my upper back and lower traps whoa.
Title: Next routine!
Post by: Steff on February 09, 2014, 02:15:08 PM
I'm going to a naprapath on monday then I will cruise for at least a week... max two. I haven't decided what to do next. PHA in some form or Tri-phase training. I'm leaning towards Tri-phase since on PHA
I more or less have to do the programming myself. If I choose PHA I think I'll do it in a H/L/M fashion.  PHA would be going old school...:)
Title: PHA lite... testing
Post by: Steff on February 10, 2014, 11:32:13 AM
Since I'm just cruising I decided to test drive some PHA lite..
So I took about 1-2 min RI between laps so it was not true PHA but I just wanted to get some feel for it.

First sequence 10 reps/exercise 3 laps:
F-Squat 40 kg
BB row thick bar 40 kg
leg curl 25 kg
DB press 25 kg DB:s
Howorth toe raise 46 kg
DB laterals 6 kg

Second sequence 10 reps/exercise 3 laps:
Deadlift 100 kg parallel grip
Pull ups BW cambered bar all reps to chest Green RB assist at knees
Leg extensions 20 kg
Gironda reversed dip BW
Howorth toe raise 46 kg
OHP thick bar 35 kg

Second sequence was much harder than the first. This was a lot of fun but it would take the body a while to adjust to before being able to use heavy enough weight. This took me about 40 minutes without even pushing it.
Title: Gironda circuit and PHA...
Post by: Steff on February 12, 2014, 10:53:40 AM
Gironda inspired 12 reps/exercise 3 laps
Neck press 45 kg
90° RD row 50 kg
DB Laterals 8 kg
Pull o Ext    25 kg
Incline curl 8 kg
BB wrist C    20 kg (I actually maxed out on these every lap)
incline Crunches 12 kg
Front squat 40 kg

PHA:ish 10 reps/exercise 3 laps
Back squat 40 kg
Neutral grip PD 45 kg (cambered bar to chest)
Leg curl 30 kg
Dips BW
Leg extensions 22,5 kg

3 laps of this
Howorth toe raise 36 kg 1x20 1x15 1x17
BNP 25 kg 3x10
Hypers BW 3x10
Crunches BW 3x15

Could easily made this WO in 30 min but this week I try to not push things.
Squats:Discovered that my back squat stance is my main problem, did go a little bit wider(less than an inch on each side) and all awkwardness disappeared. Front squats comes sooo much more natural to me in comparison. I wish I could get my squats to feel as natural as my deadlift.
Title: Last PHA workout!
Post by: Steff on February 14, 2014, 11:29:37 AM
First sequence 10 reps/exercise 3 laps:
F-Squat 50 kg
BB row thick bar 50 kg
leg curl 30 kg
Gironda reversed dip BW
Howorth toe raise 46 kg
OHP 35 kg

Second sequence 10 reps/exercise 3 laps:
Deadlift 110
Pull ups BW cambered bar all reps to chest red RB assist at feet
Leg extensions 25 kg
DB press 2 kg DB:s
Howorth toe raise 46 kg
70 ° DB laterals 8 kg

HBC 2x10 8 kg
French DB press 22,5 kg

God**** what a difference a relatively small weight increase does in circuit training... ok it was a long time since I did something like this but still
Nauseous(close to throwing up) after the first lap of the second sequence so I took a 10 min rest after that. After all i was supposed to take it easy this week but this circuit stuff is treacherous, you don't really feel the fatigue until your lap is finished. That's when the oxygen debt hit you...HARD!!!
Title: Re: Steff's old school training!
Post by: Donny on February 16, 2014, 12:19:30 PM
good workout. i think Bob Gadja was really the first to bring over the value of such workouts. i think he alternated upper and lower exercises believing the muscle pumped blood around the Body. However i won´t waffle here because there are detailed explanations in the web and i am no expert on Bob Gadja.
Title: Re: Steff's old school training!
Post by: Steff on February 16, 2014, 01:00:01 PM
good workout. i think Bob Gadja was really the first to bring over the value of such workouts. i think he alternated upper and lower exercises believing the muscle pumped blood around the Body. However i won´t waffle here because there are detailed explanations in the web and i am no expert on Bob Gadja.

Thanks! :)
Some people who has experimented with PHA say that once you've adjusted you'll be able to lift more weight than with straight sets.


Quote:
"One day my Wednesday training partner, Roger Metz, and I decided to try an experiment. Instead of sequencing our exercises as usual, we did 10 straight sets of dumbbell curls. When using P.H.A. we used 70 lbs for 10 sets. This time we rested about four minutes instead of doing the other exercises. To our amazement we finished with 40 lbs on the final set! The reason for this was inadequate circulation and lack of buffer action"

"If I'm reading and interpreting that right, the two of them did 10 sets of DB curls with four minutes rest between each, and wound up using much less weight than they handled when doing the DB curls P.H.A. style with other exercises in a sequence."



I'll return to this routine in the future! :)
Title: HST again! :)
Post by: Steff on February 16, 2014, 01:01:01 PM
Snow shoveling ala grande today... Decided to do HST as my next routine. With the tweak: 12 reps, 8 reps, 5 reps.
Brian Haycook now recommends that you hit at least 30 reps/muscle/session (some discussion about doing up to 60 for lower body) in each period. I'll try to get into the 30-45 range.
Title: HST with some tweaks!
Post by: Steff on February 17, 2014, 11:52:19 AM
Instead of 15, 10, 5 I will use 12, 8, 5. This time I will try to keep the rep range for upper body around 30-40/muscle group(with the exception of arms) and legs around 60 (but only 30-ish with compound exercises)
The first 2 weeks I will deadlift twice a week and then switch to once a week.
Title: HST with some tweaks!
Post by: Steff on February 17, 2014, 12:05:19 PM
Squat 1x12 57,5 kg
Split squat elevated feet 1x12 18 kg 1x12 10 kg (front foot on 45 cm box) 18 kg was too much to start with.. cr**!!!

Deadlift 3x12 104 kg

Leg ext
2x12 20 kg
Leg curl
2x12 25 kg

DB press 2x12 22,5 kg
Dips 1x10 +2 rest paus BW +22,5 kg (too heavy will go lighter next time)

Pull ups on cambered bar all reps to chest
2x12 BW with purple RB assist ant knees (perfect weight to start with)
Chins
1x8 +2 +2 rest pause 7,5 kg (too heavy will go lighter next time)

OHP thick bar
3x12 24 kg

70° DB Laterals on incline bench
3x12 8 kg DB:s

BB curl thick bar
2x12 22,5 kg
Lying tri ext
2x12 26 kg

Hacklift toe raise
3x12 80 kg

Tricky thing picking weights... my top strength has gone up but the stamina haven't really followed so the calculators missed a bit on some of the exercises.
Title: HST cont...
Post by: Steff on February 19, 2014, 12:33:12 PM
Squat 2x12 61,5 kg
Split squat elevated feet 1x12 10 kg (front foot on 45 cm box)

SLDL 3x12 40 kg

Sissy squat/Leg ext
1x12 BW/1x12 21 kg
Leg curl
2x12 30 kg

Dips 2x12 BW +15 kg
DB press 1x12 27,5 kg

Chins
1x12 1x9 +2 +1 rest pause 15 sec 4 kg
Pull ups on cambered bar all reps to chest
1x8 +2 +2 rest pause BW +0.25 kg with purple RB assist at knees

OHP thick bar
3x12 25,5 kg

70° DB Laterals on incline bench
3x12 9 kg DB:s

BB curl thick bar
2x12 25 kg
Lying tri ext
2x12 30 kg
HBC
1x8 8 kg
French press, cable
1x7 45 kg

Hacklift toe raise
3x12 85 kg

Still some adjusting to do regarding the weights, but I'm getting there. Split squats feels natural with my left leg while my right leg feels a bit awkward. When I discovered that I want to point my right foot outwards during them, when I fixed that the groove felt more natural.
Title: Death by deadlift... ;)
Post by: Steff on February 21, 2014, 12:51:19 PM
Squat 1x12 65,5 kg
Split squat elevated feet 2x12 15 kg (front foot on 45 cm box)

Deadlift 3x12 120 kg (my PL friend "forces" me to do them with speed when I reach a point right below the knees... kinda exhausting!)

Leg ext
2x12 25 kg
Leg curl
2x12 130 kg

DB press 2x12 27,5 kg
Dips 1x12 BW +16 kg

Pull ups on cambered bar all reps to chest
1x12 1x11 +1 BW +0,5 kg with purple RB assist ant knees (perfect weight to start with)
Chins
1x12 kg 4 kg

OHP thick bar
3x12 28 kg too easy... or just as it's supposed to be...

70° DB Laterals
3x12 9 kg DB:s

BB curl thick bar
2x12 25,5 kg
Lying tri ext
2x12 30 kg
BNC 1x12 27,5 kg
90° Tri ext 1x8 45 kg

Skipped calfs due to time shortage...I'll probably pay for this later...
Next week I'll place deadlifts after chest and back work like I used to do on the concurrent routine.
Title: HST week 2!
Post by: Steff on February 24, 2014, 12:35:15 PM
Squat 2x12 70 kg
Split squat elevated feet 1x12 16 kg (front foot on 45 cm box)

Leg ext
2x12 27,5 kg
Leg curl
2x12 31 kg

Dips
2x12 17,5 kg
DB press 1x9 rest paus 15 sec: +2 +1 27,5 kg

Chins
1x12 1x11+3 BW+5 kg
Pull ups on cambered bar all reps to chest
1x11 +1 BW +1 kg with purple RB assist ant knees

OHP thick bar
3x12 30 kg

Deadlift 3x12 127,5 kg

70° DB Laterals
3x12 9 kg DB:s

BB curl thick bar
2x12 27,5 kg
Lying tri ext
2x12 32 kg
HBC 1x8 9 kg
90° Tri ext 1x8 45 kg

Hacklift Calf raise
3x12 90 kg


My stamina is still not where it's supposed to be.. better but not there. Dry mouth and feel weak, not used to that.
I'll order some liver tabs when my paycheck comes.
Title: HST with a twist!
Post by: Steff on February 26, 2014, 03:36:11 PM
Squat 1x12 73,5 kg
Split squat elevated feet 2x12 18 kg (front foot on 45 cm box)

SLDL 3x12 50 kg

Sissy squat/Leg ext
1x12 BW +10/1x12 28 kg
Leg curl
2x12 33 kg

DB press 1x10 +2 32,5 kg 1x10 +2 30 kg (it was supposed to be 31 kg DB:s)
Dips 2x12 BW +17,5 kg (wider grip)

Pull ups on cambered bar all reps to chest
2x12 BW +1,5 kg with purple RB assist at knees
Chins
1x9 +3 BW+5,5 kg

OHP thick bar
3x12 32 kg

70° DB Laterals on incline bench
3x12 10 kg DB:s

BB curl thick bar
2x12 1x9 +3 eccentric 28,5 kg
Lying tri ext
3x12 34 kg

Hacklift calf raise
1x12 2x10 100 kg

Good WO, pull ups amazingly easy. I hit the bar really hard the first reps... almost too hard. Looking forward to fridays deadlifts: 3x12 142,5 kg. It's been a while since I've done something similar.
Title: Last 12 rep session!
Post by: Steff on February 28, 2014, 12:43:19 PM
Squat 2x12 77,5 kg
Split squat elevated feet 1x12 20 kg (front foot on 45 cm box)

Sissy squat/Leg ext
1x12 BW +10/1x12 30 kg

Superset with chins and Pullups:
Dips
2x12 BW +18kg (wider grip)
DB press drop set
1x6 35 kg 1x3 rest pause +1 +2 +1 32,5 kg (it was supposed to be 33 kg DB:s all the way)
Chins
1x12 1x9 +3 BW+6 kg
Pull ups on cambered bar all reps to chest
1x11 BW +2 kg with purple RB assist at knees waited 2 min did one @BW no RB

90° RD rows
1x6 70 kg

OHP thick bar
3x12 34 kg

Deadlift
3x12 142,5 kg

70° DB Laterals on incline bench
3x12 10 kg DB:s

BB curl thick bar
1x12 1x10 +2 eccentric 30 kg
Lying tri ext
2x12 36 kg

Had to cut out leg curl and calfs, time shortage(don't wanna loose my job).
Good WO even though I felt nauseous from chins and forward... but not dry mouthed until after the deadlifts! :D
Title: Gymnastic and BB...?
Post by: Steff on March 01, 2014, 09:20:10 AM
Having some thoughts about incorporating some gymnastic training... it is LOTS of work but I must say I'm kinda curious.... :)

Title: Re: Steff's old school training!
Post by: Steff on March 03, 2014, 12:26:54 PM
Squat 2x8 68 kg
Split squat elevated feet 2x8 22,5 kg (front foot on 45 cm box)

Sissy squat/Leg ext
1x8 BW +11/1x8 25 kg

DB bench press
3x8 27,5 kg DB:s
Dips
1x8 BW +22,5 kg (regular grip)

Pull ups on cambered bar all reps to chest super strict
3x8 BW +3kg with purple RB assist at knees
Chins
1x1 BW +30 kg 2 min RI then: 1x8 BW+9 kg
DB row (elevated with twist)
1x8 18 kg

Two eccentric bar muscle ups (I guess that makes them muscle downs)

OHP thick bar
3x8 33,5 kg

70° DB Laterals
3x8 8 kg DB:s

L sit hanging 2x15 sec
L sit "standing" 2x10 sec

BB curl thick bar
3x8 26 kg
Lying tri ext
3x8 31 kg
French press
1x8 20 kg
HBC
1x8 8 kg DB:s

Calf raise
4x8 90 kg

Easy WO. For muscle ups check out Björk Odinsdottir on instagram... she makes you feel weak...
Title: OL and gymnastic WO.
Post by: Steff on March 04, 2014, 01:35:19 PM
Unplanned "WO".
Visited a friend of mine who has started a crossfit gym.

Snatch 8x1 30 kg

Front lever practice 6x max

GTG pull up to low pec line: Between sets done as progression to a muscle uo

Snatched for the first time in my life.... a Sh**load of fun!
Title: Yesterdays WO.
Post by: Steff on March 05, 2014, 01:54:50 PM
Unplanned "WO".
Visited a friend of mine who has started a crossfit gym.

Snatch 8x1 30 kg

Front lever practice 6x max

GTG pull up to low pec line: Between sets done as progression to a muscle uo

Snatched for the first time in my life.... a Sh**load of fun!
Title: Knee is acting up again...
Post by: Steff on March 05, 2014, 01:56:27 PM
Chins 2-3 min RI
1x1 BW +45 kg (PR)
1x8 BW 11,5 kg
1x1 40 kg
1x8 11,5 kg
1x1 35 kg
1x8 11,5 kg

Pull ups on cambered bar all reps to chest
1x1 BW no RB assist
3x8 BW +3,5 kg with purple RB assist at knees

Dips
3x8 BW +23 kg (regular grip)

BB row Arnod-isch
3x8 40 kg

OHP thick bar
3x8 36 kg

70° DB Laterals
3x8 9 kg DB:s

BB curl thick bar
3x8 28 kg
Lying tri ext
3x8 33,5 kg

Decided to leave deads until friday. Felt a bit pissed off so I just kinda went for it on chins. The PR was "easy" I pulled myself to the collarbone. :)
On the positive side: my knee is already feeling better. I'll just go for it on chest on friday.
Title: Squatless until monday...
Post by: Steff on March 07, 2014, 01:53:03 PM
Pull ups on cambered bar all reps to chest:
3x1 BW
2x1 BW +5 kg

Pull ups on cambered bar all reps to chest super strict 2 min RI
3x8 BW +4kg with purple RB assist at knees
Chins
1x8 BW+15 kg

DB bench press
1x8 32,5 kg DB:s
1x4 32,5 kg + 1x4 30 kg
1x8 30 kg
Dips
1x8 25 kg wide grip
DB flyes
1x12 12,5 DB:s

OHP thick bar/face pulls
3x8 38,5 kg/2x10 20 kg

70° DB Laterals
3x8 10 kg DB:s

Eccentric muscle ups 3x2 BW

L sit hanging 1x10 sec
L sit "standing" 5x10 sec
Tucked lever 9x1

BB curl thick bar
3x8 30 kg

Lying tri ext
3x8 36 kg

90° Tri push
1x8 50 kg

HBC
1x10 10 kg DB:s

SLDL
4x8 50 kg

HBR
2x7 15 kg

45° shrug
2x8 17,5 kg

Calf raise
1x8 3x10 100 kg

I miss doing squats but I'll be back on monday re-doing this week. i'll use less volume and raise the weights a bit for the upper body.
Elevated splits squats are out for a while.
They gave me a lot of power in the bottom position...
Title: Re: Steff's old school training!
Post by: Steff on March 10, 2014, 03:19:45 PM
Shorter RI:s than last monday and some increases in weight.

Squat 3x8 68 kg
Split squat elevated feet 1x8 BW (front foot on 45 cm box)

DB bench press
3x8 27,5 kg DB:s
Dips
1x8 BW +22,5 kg (regular grip)

Pull ups on cambered bar all reps to chest super strict
3x8 BW +3,25 kg with purple RB assist at knees
Chins
1x8 BW+9,5 kg

SLDL 4x8 44 kg
Leg curl 2x8

Leg ext: 3x30 10 kg Had to get the blood flow going in my knees, felt really good

Superset:
OHP thick bar
3x8 34 kg
70° DB Laterals
3x8 8 kg DB:s

BB curl thick bar
3x8 26,5 kg
Lying tri ext
3x8 32,5 kg
90° tri ext
1x8 50 kg
BNC
1x12 30 kg

Bands pull aparts
3xmax

Tucked lever: 1x4 sec 3x8 sec 2x7 sec
L sit "standing" 4x15 sec

Calf raise
4x8 97,5 kg

Felt a slight pain on the last set of regular squats. I am going to see my physio on friday!
Otherwise a fairly easy WO. On the positive side my knee does not hurt more after the WO than it did before.
Title: Knee is better. Pushing RI:s
Post by: Steff on March 12, 2014, 03:19:21 PM
Shorter RI:s than last wednesday (and this monday) and some increases in weight.

Squat 2x8 63 kg 1x8 73 kg mis-loaded the bar... on the positive side though no pain at all
Split squat elevated feet 1x8 BW (front foot on 45 cm box)

Dips
3x8 BW +25 kg (regular grip)
DB bench press
1x8 30 kg DB:s
Ring push ups
1x8 BW

Leg ext: 2x22 12,5 kg

Chins (pushed the RI:s here)
2x8 1x5 +2 +1 rest pause 15 sec BW+12,5 kg
Pull ups on cambered bar all reps to chest
1x5 rest 40 sec 1x4 BW +3,75 kg with purple RB assist at knees

Deadlift 3x8 135 kg
Leg curl 2x8 35 kg

Superset:
OHP thick bar
3x8 37,5 kg
70° DB Laterals
3x8 9 kg DB:s

Pull ups isos at top 3x3xmax BW purple RB assist at feet

BB curl thick bar 3x8 29 kg
Lying tri ext 3x8 34,5 kg
Standing OH rope ext 1x7 45 kg
Decline HBC 1x8 9 kg


Tucked lever: 1x9 sec 1x4 sec 3x7 sec

Calf raise
4x8 102,5 kg

The knee is much better and I guess that it was for the best when I accidentally loaded the bar too light.
Title: Re: Steff's old school training!
Post by: Steff on March 14, 2014, 03:00:50 PM
Squat 3x8 78 kg
Split squat elevated feet 1x8 BW +5 kg (front foot on 45 cm box)

Dips
3x8 BW +25 kg (wide grip)
DB bench press
1x8 32,5 kg DB:s
Ring push ups
2x7 BW

Pull ups on cambered bar all reps to chest
3x8 BW +5 kg with purple RB assist at knees
Between RB pull ups sets: 1x1 chest to bar 2x1 pull ups chin over bar BW + 10 kg
Chins
1x1 35 kg 1x8 BW+155 kg

SLDL 4x8 50 kg
Leg curl 2x8 40 kg

Leg ext: 2x20 15 kg

Superset:
OHP thick bar
3x8 40 kg
70° DB Laterals
3x8 10 kg DB:s

BB curl thick bar
3x8 31 kg
Lying tri ext
3x8 37,5 kg
90° tri ext
1x7 50 kg
BNC
1x10 40 kg

Calf raise
4x8 107,5 kg

Good work out. Going to my PT at 13.00 today to get my knee issue sorted out.
Title: Good and bad news!
Post by: Steff on March 14, 2014, 08:09:40 PM
Good and bad news.
The good news: Nothing serious wrong with my knee. I can continue to squat but have to go light for a couple of weeks.
The bad: aggravated connective tissue and local inflammation in the front of my knee.

I'll probably play it safe and cut the squats for two WO this week. Going to take a squat session with my PT on friday!
Title: Re: Steff's old school training!
Post by: Sergio on March 15, 2014, 11:54:48 AM
Good luck for this problem, Steff!
Title: Re: Steff's old school training!
Post by: Steff on March 17, 2014, 07:10:57 PM
Good luck for this problem, Steff!

Thanks Sergio!
I've got a bit of patellar maltracking too. Taking care of that as we speak/write.
Title: No squat WO... Boooring!
Post by: Steff on March 17, 2014, 07:12:04 PM
PVC pipe rolling my vastus lateralis an IT band.

DB bench press 1x8 35 kg 2x8 32,5 kg DB:s
Dips 1x8 BW +26,5 kg (regular grip)
Cable cross 1x10 30 kg
Ring push ups 1x8 BW

Chins 1x1 BW +40 kg 3x8 BW+16,5 kg
Pull up on straight bar chin over bar 1x1 BW +10 kg 1x1 BW +15 kg
Pull ups on cambered bar all reps to chest
1x8 BW +5,5 kg with purple RB assist at knees

Eccentric muscle ups 3x2 BW (making progress on these)

DB row with twist 1x8 22,5 kg

SLDL 4x8 55 kg
Leg curl 2x8 40 kg

Superset:
OHP thick bar 3x8 41 kg
70° DB Laterals 3x8 10 kg DB:s

BB curl thick bar 3x8 32,5 kg
Lying tri ext 3x8 38,5 kg
French DB press 1x8 22,5 kg
Cable C Curl 1x12 30 kg

L sit 3x10 sec

Calf raise
4x8 112,5 kg

Does not feel like a WO without squats....
Title: Re: Steff's old school training!
Post by: Sergio on March 18, 2014, 01:03:19 AM
Good work!!
Title: Re: Steff's old school training!
Post by: Steff on March 18, 2014, 06:02:14 PM
Good work!!

Thanks!
By the way, the "foam rolling" seem to work well. I also use a tennis ball for the part close to the knee.
Title: Re: Steff's old school training!
Post by: Sergio on March 19, 2014, 01:18:12 AM
Answer from Eric to you:

I got much knee relief from using patella straps, which go just below the kneecaps, have a gel pressure cylinder/pad, and Velcro fastener. I learned of them from Rich Abbott's article "Knees" in Hardgainer Magazine. He took the tip from Eastern European Olympic lifters, who wear them or similar.
I first squat or kneel if necessary to get the knees to pop, then put on the straps fairly tightly. I use them with the weights and hillwalking/jogging/running.
Curcumin is a great anti-inflammatory for joints, plus has many other benefits. Glucosamine-Chondroitin works for me. It takes 3-4 weeks of strong dose to see the result, but works.
Hardgainer editor Stuart McRobert noted that simply squatting into a full complete deep knee bend as a stretch for a few moments every day helps synovial fluid to flow into the joints, and that most average people never even get into a full squat for years and years of their lives.
I got the patella straps very cheaply from a discount place. They are Nike. The normal type of knee sleeve/pressure pad did nothing for me, only the patella straps worked. They make the patella tendon track correctly under the kneecap. You just want to stretch and pop your knees before putting them on and then snug them rather tightly for exercise. I'm sure you can see some on Amazon.

Eric
Title: Re: Steff's old school training!
Post by: Steff on March 19, 2014, 03:03:07 PM
Thanks a whole bunch Sergio! :)
 I'll check it out!
Title: HST cont.. with gymnastics
Post by: Steff on March 19, 2014, 03:04:03 PM
PVC pipe rolling my vastus lateralis an IT band.

Squat warm up Back and front squat felt great but the OH squat aggravated my knee so I stopped there.
Back SQ 1x5 40 kg
Front SQ 1x4 40
OH SQ 1x4 40 kg

Dips 2x8 BW +28 kg (Wide grip)
DB bench press 2x8 35 kg DB:s

2 min before each RB Pull up set: Pull up on straight bar chin over bar: 1x1 BW +25 kg 1x1 BW +25 kg
Pull ups on cambered bar all reps to chest: 3x8 BW +6 kg with purple RB assist at knees
2 min before each Chin up set: Chin on straight bar 1x1 BW +35 kg 1x1 BW +35 kg
Chins: 1x8 1x7 rested 30 sec 1x1 20 kg
90° RD rows 1x10 65 kg

Deadlift 3x8 150 kg
Leg curl 2x8 42,5 kg

Superset:
OHP thick bar 3x8 43 kg
70° DB Laterals 3x8 11 kg DB:s

BB curl thick bar 3x8 34 kg
Lying tri ext 3x8 41 kg
Rope OH ext 1x8 45 kg
HBC 1x8 10 kg

Eccentric muscle ups 3x1 BW

Tucked Back lever 1x10 sec 1x8 sec 1x7 sec 1x5 sec

L sit 3x10 sec

Calf raise
4x8 117,5 kg

Good workout. I'm always happy when I get to deadlift or squat!   :)
Friday I'll do everything except squats in the morning then and do a squat session with my physiotherapist in the evening.
Title: Re: Steff's old school training!
Post by: ericebryan on March 20, 2014, 07:41:56 AM
The patella straps are designed to make the patella tendon track correctly. They can really help.

Eric
Title: Re: Steff's old school training!
Post by: Steff on March 21, 2014, 01:03:23 PM
The patella straps are designed to make the patella tendon track correctly. They can really help.

Eric

Thanks guys!
I'll take all the help I can get!  :)
Title: Upper body WO....
Post by: Steff on March 21, 2014, 01:04:08 PM
DB bench press 1x6 1x5 1x6 1x4 1x5 37,5 kg DB:s (I just kept adding sets until I did reach the correct rep nr.)
Dips 1x8 30 kg
Ring pushups 2x7 BW (steadier than before)

Pull ups on cambered bar all reps to chest: 3x8 BW +7,5 kg with purple RB assist at knees
Chins: 1x6 +1 +1 22,5 kg
Rev row 2x8 57 kg
Superset:
OHP thick bar 3x8 45 kg
70° DB Laterals 1x6 12,5 kg +1x8 10 kg, 1x5 12,5 kg +1x5 10 kg, 1x7 12,5 kg +1x6 10 kg

BB curl thick bar 3x8 36 kg
Lying tri ext 1x4 +1x4 eccentric, 2x5 +2x3 eccentric 45 kg
90° Tri ext ext 1x8 45 kg
BNC 1x12 35 kg

Calf raise
4x8 130 kg

Forgot my log... so I winged the weights... turned out I loaded a bit more on everything but the OHP, Missed that one with just 1 kg.
Doing squats and gymnastics tonight.
Title: Squats and gymnastics! ;)
Post by: Steff on March 21, 2014, 08:52:15 PM
Squat 5x6 70 kg Felt a little something the last set, otherwise painless!

SLDL 4x8 61 kg
Leg curl 2x8 45 kg

Eccentric muscle ups 5x2
Pull-ups cambered bar chest to bar 5x2 BW

Tucked back lever 1x12 sec 1x10 sec 2x8 sec 2x4 sec

L-sit 2x12 sec 3x10 sec

1x3 Hand stand against wall

Face pulls 1x12 25 kg 1x9 35 kg 1x12 30 kg

My squats looked fine according to my PT so I'll start easy on monday. 3x8 50 kg.
Title: Re: Steff's old school training!
Post by: Steff on March 24, 2014, 12:03:44 PM
Squats 5x5 60 kg

Dips regular grip 3x5 BW+ 27,5 kg
DBBP 2x5 30 kg DB:s

Chins 3x5 BW+22,5 kg
Pull ups cambered bar to chest 2x5 BW +6 kg purple RB assist at knees

OHP 5x5 40 kg superset with
70° laterals 3x8 8 kg, Face pulls 1x10 35 kg, 1x8 30 kg (reversed grip on 30 kg)

SLDL 3x5 60 kg

BB curl 3x5 30 kg
Lying tri ext 3x5 36,5 kg

Band pull apart 2x15 red RB
Calf raises 5x8 105 kg

Felt worn today... but this was as easy as it was supposed to be.
Title: Deads and a new exercise!
Post by: Steff on March 26, 2014, 03:51:25 PM
DBBP 3x5 32,5 kg DB:s
Dips 2x5 BW +30 kg

Pull ups 3x5 6,5 kg sloow negative purple RB assist
Chins 2x5 BW +25 kg

OHP 5x5 43 kg

Deadlift 3x5 160 kg

70° Laterals 3x8 9 kg DB:s

BB curl 3x5 32 kg
Cable curl 1x5 35 kg 1x5 45 kg
Lying tri ext 3x5 40 kg
OH rope ext 2x5 50 kg

Frog planche 3x1
L-sit 3x10 sec

Calf raise 5x8 112,5 kg

Still a bit worn but getting better all the time. Can't wait until friday when I'll get to do 1 1/2 squats.
"Invented" a new leg exercise: Frog leg press. I got the idea from something my PT said about correcting patellar maltracking.
According to him rectus femoris can't contract properly when your hip is in a 90° angle and when you point your knees outwards you put a little slack on vastus lateralis. So this (in theory) should make vastus medialis work the hardest.

So I borrowed a little(or much) from Gironda and put his hacklift frog squats in the leg press. On toes pointing outwards, heels together as low on the plate as you can. I haven't put it to a real test yet, but I've tried it out today just to see if it was doable.
Title: Re: Steff's old school training!
Post by: Steff on March 28, 2014, 01:10:43 PM
Squats 1 1/2:s 4x5 50 kg

Frog Leg press 1x10 Just the empty sledge=about 40 kg

Dips regular grip 3x5 BW+ 32,5 kg
DBBP 2x5 35 kg DB:s

Chins 3x5 BW+27,5 kg
Pull ups cambered bar to chest 2x5 BW +7,5 kg purple RB assist at knees
90° RD rows 1x8 75 kg
BB Row 1x8 56 kg
OHP 5x5 46 kg superset with
70° laterals 3x8 10 kg,

SLDL 3x5 50 kg
Leg curl 2x5 45 kg

BB curl 3x5 34 kg
Lying tri ext 3x5 41,5 kg
BNC 1x12 40 kg
90° tri push 1x8 50 kg

Calf raises 5x8 120 kg
Title: Fives heavy week!
Post by: Steff on March 31, 2014, 12:43:39 PM
Squats 5x5 65 kg paused, exploding up.
Leg ext 1x12 10 kg

DBBP 2x5 37,5 kg, 1x5 35 kg
Dips regular grip 2x5 BW+ 33,5 kg
Ring push ups 2x8 BW

Pull ups cambered bar to chest 3x5 BW +8,5 kg purple RB assist at knees
Chins 1x5 1x4 rest 30 sec 1x1 BW+30 kg

OHP 3x5 50 kg superset with
70° DB laterals 2x6 1x4 12,5 kg, 1x10 10 kg

SLDL 3x5 60 kg
Leg curl 2x5 45 kg

BB curl 3x5 36 kg + HBC 1x10 10 kg DB:s
Lying tri ext 3x5 45 kg + French press 1x8 27,5 kg

Tucked front lever 1x7 sec 1x14 sec
Tucked back lever 1xmax

Eccentric Muscle ups 2x1 Have made progress on these)

Calf raises 3x8 140 kg

PR in chins and front lever!   :)
Title: A PB in deadlift!
Post by: Steff on April 02, 2014, 11:58:30 AM
Warm up: 45° cuban rotations with light DB:s + external rotations in the cable cross.

Dips 3x5 BW +35,5 kg went too deep on these... rock bottom
DBBP 1x5 40 kg DB:s 1x5 37,5 kg DB.s

Chins 1x5 1x4 fail on fifth 30 sec rest 1xfail (chin in line with bar) 1x5 BW +30,5 kg
Pull ups cambered bar, reps to chest, purple RB assist 2x5 BW +10 kg

Deadlift 3x5 170 kg PB!

OHP 3x5 52 kg
70° DB Laterals 2x6 12,5 kg 1x12 10 kg

BB curl 3x5 32 kg
Lying tri ext 3x5 40 kg

Leg curl 2x5 50 kg
L-sit 2x10 sec

Had to skip calfs. Two PB:s so I'm happy, but I feel the wear and tear at the moment.... mostly  my elbows and shoulders.
Title: Re: Steff's old school training!
Post by: Steff on April 04, 2014, 01:09:08 PM
1 1/2 squats 4x5 52,5 kg explosive concentric

Frog leg press 1x12 5 kg 1x12 10 kg.

DBBP 1x5 1x3 rest pause 1x2 1x4 rest pause 1x1 40 kg DB:s (missed the groove on the second set... did cost me a lot of power)
Dips 2x5 BW +30 kg

Pull ups cambered bar, chest to bar 1x5 BW no assist
Pull ups cambered bar, chest to bar 1x5 12,5 kg 1x5 10 kg purple RB assist
Chins 1x4 1x3 1x3 rest BW +32,5 kg 1x1 BW +37,5 kg

OHP 2x4 1x3 2x2 55 kg
70° Laterals 1x5 2x6 12,5 kg DB:s 1x12 10 kg DB:s

BB curl 3x5 40 kg (thick bar)
Lying tri ext 1x2 +3 eccentric 1x1 +4 eccentric 1x1 +4 eccentric 50 kg (concentric part was a CGBP)

Felt really really worn today. My entire back has DOMS since wednesday and I seldom have DOMS at all. The only thing on me that's not feeling worn out is my knees and legs. :)  Good thing that I got a deload week coming up... I need it. No problem sleeping and that is the first thing that goes for me when I over train.
Title: Deload....
Post by: Steff on April 07, 2014, 07:15:58 PM
Pause Squats 5x5 70 kg explosive concentric
Frog leg press 1x12 5 kg
Leg ext 1x12 12,5 kg

DBBP 2x10 25 kg DB:s
Rev row 2x10 42 kg

BNP thick bar 2x10 30 kg

DB curl 2x10 10 kg DB:s
OH rope ext 2x10 30 kg

SLDL 3x6 60 kg
Leg curl 2x8 30 kg

Calf raise 2x10 80 kg

Squats easy the 1,5 squats seem have given results getting out of the hole. No pain in my knee
Had to hit some trigger points on my scapula during saturday still a bit sore but feeling better in my elbows and no pain shooting down my right arm.
Title: Re: Steff's old school training!
Post by: Steff on April 09, 2014, 08:21:40 AM
Got Radial Shockwave Therapy for my knee yesterday. Have to take it easy for two days so no DL today. Will take it easy with squats on friday as well.
Title: Re: Steff's old school training!
Post by: Steff on April 09, 2014, 03:25:23 PM
Dips 3x10 BW +10 kg
Chins wide grip 1x6 +4 regular, 1x4 +1x6 regular
Chins regular 1x10 BW

BNP thick bar 2x10 35 kg

HB row 2x10 12,5 kg DB:s

DB curl 2x10 12,5 kg
Tri pushdowns 1x11 50 kg
90° tri pushdown 1x12 40 kg

Bought a knee sleeve with patella opening as my naprapath recomended. I'll only have to use it for for a short period of time.
Title: Still recovering....
Post by: Steff on April 11, 2014, 10:23:45 AM
1 1/2 pause squats 4x5 50 kg
Frog leg press 1x10 10 kg 1x10 15 kg

DBBP 3x8 27,5 kg DB:s
Pullups straight bar (chest to bar) 2x7 1x8 BW My Rotator cuff was bothering me on the first two sets.

BNP regular bar 3x10 35 kg
Cable row 1x10 50 kg 1x10 55 kg 1x10 60 kg

DB curl 3x10 10 kg DB:s
French press w DB 3x10 20 kg

DB laterals 3x8 8 kg

SLDL 3x8 50 kg
Leg curl 2x10 30 kg

Calf raise 3x10 80 kg

My knee feels good but I still have to get some recovery time for my right rotator cuff. So next week will be pretty easy to.
Title: Gironda recovery/rehab
Post by: Steff on April 14, 2014, 01:45:20 PM
Squats 5x5 70 kg explosive
Frog leg press 1x10 20 kg 1x8 25 kg
Leg ext 1x10 15 kg 3 sec eccentric 1 sec hold at top

DBBP 15° inline 5x8, 1x7 +1 1x3 +3 +1, 1x4 +3 +1 20 sec RI

Cable row 8x10 50 kg 1 min RI

Bradford press 6x6 20 kg 20 sec RI

SLDL 3x8 60 kg
Leg curl 2x8 35 kg

DB curl 3x10 10 kg
Rope French press 3x10 40 kg
Calf raise 4x10 80 kg

1x5 head stand

Decided to go for blood flow since icing the RC wasn't successful. (I got better when I didn't ice it)
Lost some stamina since I haven't done Gironda in a while DBBP was supposed to be 8x8 for instance. I'm really satisfied with my squats the form is there, good speed on the concentric and no bounce what so ever at the bottom. I'll keep the weight next week trying to make it faster the week after that I'll go for 80 kg trying to make it just as fast. ;)
Title: Re: Steff's old school training!
Post by: Steff on April 16, 2014, 11:07:58 AM
Gironda long pull 6x6 70 kg 20 sec RI
Prone eagle 1x12 2 kg DB:s 1x10 1x12 3 kg DB:s
WG Dips 6x6 BW 15 sec RI

11 cm plateau deadlift 1x5 130 kg 2x5 140 kg

HSPU 1x5 BW with assistance
BNP 3x10 37,5 kg

HBC 3x10 10 kg DB:s
90° Tri push 2x10 1x9 45 kg

leg curl 3x8 40 kg
Calf raise 5x10 80 kg

45° cuban rotations 2x10 1,25 kg plates

The RC is a lot better but I try hard to not get carried away. :)
Title: Gironda and 1,5 squats!
Post by: Steff on April 18, 2014, 03:07:16 PM
1 1/2 pause squats 4x5 55 kg
Frog leg press 2x10 25 kg
Leg ext 1x8 20 kg

DBBP 5x6 1x5 +1 25 kg DB:s 20 sec RI

Compound set 20 sec rest between exercises:
90° RD row 3x6 50 kg
Reversed Row 1x6 1x3 +3 1x3 +3 50 kg

Bradford press 6x6 22,5 kg 20 sec RI

Compund set 20 sec RI
HBC 3x6 9 kg DB:s
BNC 3x6 35 kg

Compound set 15 sec RI
French press w DB 4x6 20 kg
Kick backs 4x6 4 kg pause att top

Prone eagle 2x10 4 kg
45° cuban rotations 2x10 1,25 kg plates

SLDL 3x8 65 kg
Leg curl 2x8 42,5 kg

Calf raise 3x10 90 kg

My knee felt a bit sore directly afterwards so I'm gonna back off the frog press and leg ext a bit next week like a small deload. Shoulder is a lot better but it feels like some sort of strength imbalance pulls the ball of the joint forward. I gotta sort that out before I go and load it again. :)
Title: Re: Steff's old school training!
Post by: Steff on April 21, 2014, 12:11:08 PM
Squats 5x5 75 kg
Frog press 1x12 20 kg
Leg ext 1x10 15 kg 4 sec eccentric

Dips 3x10 BW +10 kg

Chins 5x5 BW +10 kg
WG 90° RD row 1x11 55 kg
Regular 90° RD row 1x8 55 kg

OHP 5x5 45 kg

Superset:
DB curl 3x10 12,5 kg
Lying Tri Ext 3x10 35 kg

Prone eagle 2x10 5 kg DB:s
45° cuban rotations 1x10 1x8 1,25 kg plates
Cable Lateral rotation 2x15 5 kg

Super set:
Leg curl 3x8 40 kg
SLDL 3x8 65 kg

Calf raise 4x10 90 kg

Shoulder getting better and better. My knee is also better but sometime it feels weird.
Squats 80 kg next monday!
Title: Re: Steff's old school training!
Post by: Steff on April 23, 2014, 12:43:13 PM
Warm up: Push ups, jump squats on to box, 45° cuban rotations

DBBP 5x5 30 kg DB:s 1 min RI
Cable row 8x8 55 kg 25 sec RI

DB OHP 3x8 10 kg DB:s

DB french press 1x10 1x9 1x8 22,5 kg

Deadlift on 11 cm plateau 3x5 120 kg
Leg curl 3x12 35 kg

Incline curls 1x12 1x10 1x10 10 kg DB:s

Lateral rotation 1x18
Prone eagle 1x12 6 kg DB:s
45° cuban rotations 1x10 2 kg DB:s

Calf raise 5x10 90 kg

Lowered the weight on deads to save my knee a bit. Felt good otherwise! My shoulder feels weird at time but the more variation I throw in the better it gets.
Title: Re: Steff's old school training!
Post by: Steff on April 30, 2014, 11:03:17 AM
Fridays WO:

1,5 squats 4x5 50 kg
Frog press 2x12 20 kg

Dips 3x8 15 kg

pull ups 5x5 BW on straight bar all reps to chest.
90° RD rows 1x12 65 kg

Prone eagle 2x10 4 kg
45 °cuban rotations 2x10 2 kg
Lateral rotations 1x18 5 kg

DB press 3x10 18 kg DB:s

HBC 3x10 10 kg DB:s
Rope FP 3x8 45 kg
BNC 2x12 35 kg
Kick backs 2x8 6 kg DB:s

Calf raise 5x12 90 kg

Mondays WO:

Warm up: BW squats, split squats front n back foot elevated Front foot on 15 cm plateau, OH squat 1x3 40 kg .

Squats 5x5 80 kg

Frog press 1x12 25 kg last rep 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric

DBBP 3x8 35 kg DB:s

Chins 5x5 BW +20 kg
Long pull 1x10 75 kg

DB press 3x8 20 kg DB:s
70° laterals 1x12 10 kg DB:s

DB curl 3x10 12,5 kg
Lying tri ext 3x10 37,5 kg

SLDL 2x8 72,5 kg
Leg curl 3x12 37,5 kg

Calf raise 3x10 95 kg
Title: Getting better!
Post by: Steff on April 30, 2014, 11:09:35 AM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau.

Dips 3x8 BW +20 kg
DBBP 1x12 27,5 kg DB:S

OHP 3x5 47,5 kg
70° laterals 3x10 8 kg DB:s

Deadlift on 11 cm plateau 3x5 125 kg

DB curl 1x10 15 kg DB:s 2x10 12,5 kg DB:s
DB french press 3x8 25 kg

Leg curl 3x15 32,5 kg

Calf raise 4x10 95 kg

My knee is a lot better than last week. Strength is returning and my shoulder is getting better.
Title: Re: Steff's old school training!
Post by: Steff on May 02, 2014, 11:10:23 AM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau, OH squat 1x5 30 kg

1,5 squats 4x5 55 kg
Frog press 1x10 1x11 30 kg last rep 6 sec eccentric.

DBBP 5x5 37,5 kg DB:s

Pull ups 2x5 BW on cambered bar chin over bar
pull ups 3x5 BW +5 kg on straight bar all reps to chest.

DB press 3x10 20 kg DB:s
70° Laterals 3x10 10 kg DB:s

HBC 1x8 1x7 12,5 kg DB:s 1x10 10 kg DB:s
Rope FP 1x7 47,5 kg 1x7 45 kg 1x10 40 kg
BNC 2x12 40 kg
Kick backs 2x10 6 kg DB:s

Leg curl 1x17 32,5 kg 1x12 37,5 kg 1x9 42,5 kg
SLDL 2x8 75 kg

Calf raise 5x10 95 kg

My knee is feeling really good NO pain. Good speed and form in my squats Felt a bit weak in DBBP so I might have lost some weight(don't no since I don't own a scale). Gonna cut back on the arm training next week as I return to the HST program.
Title: Re: Steff's old school training!
Post by: Steff on May 05, 2014, 01:38:53 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one eleiko metal plate 1x5 BW, OH squat 1x5 30 kg

Squats 5x5 80 kg

Frog press 1x10 22,5 kg First 3 reps 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric +3 just ordinary reps

Dips 4x3 37,5 kg 1x12 BW

Chins 4x3 BW +25 kg 1x12 BW

OHP 1x3 53,5 kg
70° laterals 3x12 10 kg DB:s

BB curl thick bar 3x3 38 kg
Lying tri ext 3x3 45 kg

SLDL 2x6 75 kg
Leg curl 3x10 40 kg

Calf raise 3x12 80 kg

Gonna eat more....
Title: Making plans!
Post by: Steff on May 07, 2014, 08:24:35 AM
After this HST routine is done(2-4 weeks) I'll go heretic on everything I've done in this log.... well kind of...

Up next: 3 months of crossfit! Main focus OL-lifts, strength and gymnastics. Don't worry I'll learn the OL-lifts from guys that actually compete in weightlifting and I'll have to do a sh**load of technique workouts. +That I will try to make a decent progression plan. :)
Title: A decent workout.
Post by: Steff on May 07, 2014, 03:24:29 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one plate 2x5 BW.

DBBP 4x3 37,5 kg DB:s 1x10 30 kg kg DB:S

Pull ups 3x3 BW +7,5 kg straight bar to chest 1x3 to chest +1x3 chin over bar
Pull ups 1x8 BW immediately followed by Lat pull down 1x5 70 kg +1x3 65 kg straight bar +1x8 40 kg cambered bar to chest

OHP 2x3 55 kg
70° laterals 1x7 2x6 12,5 kg DB:s

Deadlift on 11 cm plateau 3x5 130 kg

Thick bar curl 3x3 40 kg
L tri ext 3x3 47,5 kg

Leg curl 1x19 2x15 35 kg

Calf raise 4x12 80 kg

My knee is getting better by the day. My right shoulder is a bit trickier... I have a hunch that I'm too stiff and strong in some of my muscles.
Title: Easy n hard...
Post by: Steff on May 10, 2014, 12:41:56 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one plate 1x5 BW, OHS 1x5 30 kg .

1,5 squats 4x5 50 kg
Frog press 2x10 22,5 kg 4 sec eccentric

Dips 4x3 40 kg

BB row 4x3 1x5 65 kg
Cable row 1x12 70 kg

OHP 1x2 2x3 57,5 kg
70° laterals 1x14 1x12 1x10 10 kg DB:s

L tri ext 3x3 48,5 kg

Leg curl 1x8 1x9 1x10 42,5 kg
SLDL 2x6 77,5 kg

Calf raise 5x12 80 kg
Title: Re: Steff's old school training!
Post by: Steff on May 12, 2014, 06:59:09 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one bumber plate 1x5 BW, OHS 1x5 40 kg .

Squats 5x5 85 kg

Frog press 1x12 1x6 30 kg
leg ext 1x12 25 kg 2 sec eccentric

DBBP 3x10 32,5 kg DB:s
15° incline DBBP 1x10 30 kg DB:s

BB row 4x3 70 kg 1x10 1x8 60 kg

Decline Hybrid pullovers 1x8 1x6 20 kg DB +30 kg cable

OHP 1x3 55 kg
70° laterals 1x15 1x13 1x12 10 kg DB:s

Lying tri ext 3x6 40 kg
90° tri push 1x8 1x7 45 kg

SLDL 2x6 80 kg
Leg curl 1x22 1x20 1x16 30 kg

Calf raise 3x12 85 kg

Really good squats today! Felt something weird during the pullovers... I suspect that there's something cramping close to my armpit causing my shoulder to move in a way that's not natural.
Going to see my naprapath tomorrow(judgement day  ;)). Even though my shoulder has gotten a lot better after my WO today.
Title: Lower body weightless...
Post by: Steff on May 14, 2014, 06:37:30 PM
Warm up BW squats.

jump squats on boxes 8x3 BW 1 sec pause at bottom

Feet elevated split squats 5x5 BW front foot on 30 cm plateau.

Sprints 3x10x20 meters 2 min RI (Totally painless for the first time in 3 years!)

Leg ext 3x17 20 kg
Leg curl 1x26 25 kg 1x18 30 kg 1x15 35 kg

Single leg Calf raise 4x10 BW

No upper body work today(orders from the naprapath) but I feel great anyway! I haven't been able to sprint for years without my knee acting up but today was different and that feeling is hard to beat.  ;D
Title: Blood flow!
Post by: Steff on May 16, 2014, 10:09:25 AM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 30 kg .

1,5 squats 4x5 52,5 kg First set front squat.
Frog press 2x12 32,5 kg Last rep last set 6 sec eccentric and 2 sec pause at bottom
Leg extension 1x20 25 kg

Superset:
Push ups on blocks 3x12 BW
Pull downs 1x12 straight ba,r 1x12 V-bar, 1x12 neutral grip cambered bar 45 kg

OHP 3x10 40 kg

Superset:
DB curl 3x12 6 kg DB:s
DB FP 3x12 15 kg

Leg curl 1x16 35 kg 1x10 40 1x7 45 kg
SLDL 2x8 60 kg

Single leg Calf raise 5x12 BW

Did the upper body WO just for blood flow. Lots of stretching post WO. :D
Title: Rehab/Prehab
Post by: Steff on May 18, 2014, 09:53:02 AM
First day with no shooting pain in wrist or elbow. From here I'll just go rehab/prehab for two weeks and then start my new routine. That routine will contain learning the olympic lifts and some other stuff. :D
Title: Knee getting stronger!
Post by: Steff on May 19, 2014, 12:44:40 PM
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW, OHS 1x5 45 kg .

Squats 5x5 85 kg

Frog press 1x10 25 kg First 5 reps 4 sec eccentric and 2 sec pause at bottom
leg ext 1x15 25 kg 2 sec eccentric

Superset:
Pull downs all reps to chest 1x12 50 kg straight bar, 1x12 50 kg neutral grip cambered bar
BB row 1x12 50 kg
DB press 1x12 25 kg DB:s, second set 1x6 25 kg DB press + 1x6 BW push ups on blocks, third set 1x12 BW push ups on blocks

OHP 1x10 35 kg 1x8 40 kg 1x5 45 kg

DB french press 3x12 17,5 kg
DB curl 3x12 7 kg DB:s

SLDL 2x8 65 kg
Leg curl 1x22 1x16 1x18 32,5 kg

Single leg Calf raise 5x14 BW

Crunches 2x20
Mountain Climbers 2x20 sec

Knee feels good and my lat DOMS went away during the WO! :)
Title: Re: Steff's old school training!
Post by: Sergio on May 20, 2014, 10:33:19 PM
Good work!!
Title: Re: Steff's old school training!
Post by: Steff on May 22, 2014, 09:12:11 AM
Good work!!
Thanks Sergio!  :)

Btw here's yesterdays WO:

Warm up BW squats, jump squats on boxes,

jump squats on boxes 1x3 5 kg 2x3 10 kg

Feet elevated split squats, front foot on 30 cm plateau 5x5 BW

Pull downs straight bar 1x12 55 kg
Pull downs supine grip 1x12 55 kg
Pull downs Neutral grip 1x12 55
DB row with twist 1x12 17,5 kg

Supersetted with

Dips 1x12 BW
DBBP 1x12 27,5 kg DB:s
Push ups on blocks 1x12 BW

Superset:
OHP 1x5 45 kg 1x5 50 kg 1x5 55 kg
Sprints 20 meters 3x5

Superset:
Deadlift 11 cm plateau 3x5 135 kg
Bent over laterals compundset with Laterals 3x10 + 3x6 8 kg DB:s

Leg curl 1x30 27,5 kg 1x13 35 kg 1x8 40 kg
Leg ext 1x20 30 kg 1x12 30 kg

Single leg calf raise 3x10 BW +5 kg.

My knee is better than ever... well better than it has been the last 3 years! ;)  My shoulder is getting better as well so I'm looking forward to the new routine.
Title: Re: Steff's old school training!
Post by: Steff on May 23, 2014, 08:02:40 PM
Morning WO:
Warm up BW squats, jump squats on boxes, Feet elevated split squats, front foot on 30 cm plateau 1x5 BW + 4 kg, OHS 1x2 30 1x3 40 kg .

1,5 squats 4x5 50 kg
Frog press 1x10 25 kg 4 sec eccentric and 4 sec pause at bottom first 7 reps 1x11 last rep 6 sec eccentric and 4 sec pause at bottom

Superset:
DBBP 1x12 30 kg DB:s, Dips 1x12 BW +10 kg Push ups on blocks 3x12 BW +10 kg
Pull downs 1x12 straight bar, 1x12 V-bar, 1x12 supine grip 60 kg
BB row 1x12 55 kg

OHP 1x3 55 1x3 57,5 1x2 60 kg 1x10 40 kg

DB curl 2x10 1x12 10 kg DB:s
Lying Tri ext 1x10 30 kg
DB FP 1x10 25 kg
90° tri push 1x10 40 kg

Leg curl 1x15 37,5 kg 1x8 42,5 1x6 47,5 kg
SLDL 2x8 70 kg

Calf raise 3x10 90 kg


Afternoon WO :
Power cleans, technique
Lots of 3 reppers during 30 minutes weight 60 kg.

Tomorrow: flipping tires, technique focused WO