Steff's old school training!

[Steff]

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!

[Steff]

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.

[Steff]

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.

[Steff]

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.

[Steff]

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.

[Steff]

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.

[Steff]

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.

[Steff]

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.

[Steff]

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!

[Steff]

Having some thoughts about incorporating some gymnastic training... it is LOTS of work but I must say I'm kinda curious....