Steff's old school training!

[Steff]

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.

[Steff]

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 . 

[Steff]

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!

[Steff]

'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.

[Steff]

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.

[Steff]

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! 

[Steff]

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!

[Steff]

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.

[Steff]

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.

[Steff]

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!