Steff's old school training!

[Steff]

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.

[Steff]

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.

[Sergio]

Good workout, good squats, and good pullups!

[Steff]

Good workout, good squats, and good pullups!

Thanks Sergio!
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.

[Steff]

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?!

[Steff]

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!!!

[Steff]

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.

[Steff]

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

[Steff]

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.

[Steff]

 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!  Next WO 21 sec RI.
Calfs gaining as usual.
Put in a little Gironda on curls, felt good as usual.