Author Topic: Steff's old school training!  (Read 85712 times)

Offline Steff

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Re: Steff's old school training!
« Reply #250 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.

Offline Steff

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No squat WO... Boooring!
« Reply #251 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....
« Last Edit: March 19, 2014, 12:18:52 AM by Sergio »

Offline Sergio

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Re: Steff's old school training!
« Reply #252 on: March 18, 2014, 01:03:19 AM »
Good work!!

Offline Steff

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Re: Steff's old school training!
« Reply #253 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.

Offline Sergio

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Re: Steff's old school training!
« Reply #254 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

Offline Steff

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Re: Steff's old school training!
« Reply #255 on: March 19, 2014, 03:03:07 PM »
Thanks a whole bunch Sergio! :)
 I'll check it out!

Offline Steff

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HST cont.. with gymnastics
« Reply #256 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.

Offline ericebryan

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Re: Steff's old school training!
« Reply #257 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

Offline Steff

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Re: Steff's old school training!
« Reply #258 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!  :)

Offline Steff

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Upper body WO....
« Reply #259 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.