Author Topic: Steff's old school training!  (Read 50031 times)

Offline Steff

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Steff's old school training!
« 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.

Offline Steff

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3x8-10
« Reply #1 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

Offline Steff

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3x8-10
« Reply #2 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/ !
I just used it during the warm up but it made a lot of difference. Thanks Ccrow!

Offline Steff

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« Reply #3 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!  ;)

Offline Sergio

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Re: Steff's old school training!
« Reply #4 on: November 26, 2012, 07:46:24 PM »
Strong comeback!!  Great!!

Offline Steff

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Re: Steff's old school training!
« Reply #5 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!

Offline Steff

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« Reply #6 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.

Offline Steff

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« Reply #7 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"!  ;)

Offline Steff

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« Reply #8 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.

Offline Steff

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« Reply #9 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