Steff's old school training!

[Steff]

Squats 3 min RI
8x3 209,4 lbs,

Rehab:
Superset:
Frog squat: 1x12 with 2 sec hold just above bottom position
Leg ext:1x20 just 30 cm to top position

Pullups 40 sec RI @BW -rubber band assist, all reps to chest.
6x6 Slow eccentrics

Added 3 eccentric BW, WG pulldowns with hold at chest 88 lbs

DB bench slight incline 40 sec RI
6x6 66 lbs DB:s

BNP 81,5 lbs 2 min RI.
3x8

Curl 5x5 81,5 lbs

Cable donkeys: 165 lbs
1x45 1x37 1x34

Rehab 2:
Gluteus medius leg raise 3x14

First week with creatine. Started loading friday!
Squats starting to get really good techniquewise(is that a real word?).
Volume before weight seems to be my way of getting progression most of the time.

[Steff]

Front Squats 2 min RI
3x8 165,3 lbs

Rehab:
Leg ext 1x15 top part 55 lbs
Gluteus medius leg raise 1x12

Superset:
Chins BW +27,5 lbs 3 min RI, all reps to chest.
8x3 + 1x6 BW + 1x2 eccentric BW +27 lbs, +mod full rom lat row 1x4 (left side only)

DB bench slight incline 3 min RI.
4x4 1x3 3x4 84,8 lbs DB:s Missed the groove on the fifth set....   


Deadlift
3x10 264,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards. Easier than last WO!
6x6 39,6 lbs DB:s

Curl 50 sec RI. Easier than last WO!
6x6 27,5 lbs DB:s

Had to skip calfs due to time shortage (I want to keep my job).
Not much to complain about. Felt strong.

[Steff]

Squats 50 sec RI
6x6 176 lbs,

Frog squat: 2x6 66 lbs sloow 1x15 BW
leg ext: 3x8 55 lbs (top part)

WG pullups with rubber band 2 min RI, Bar to chest. Slow eccentric
4x10

1x3 eccentric + 1x6 WG pulldowns with 3 sec hold at chest.

DB bench slight incline 2 min RI
71,6 lbs 4x8

OHP 3 min RI
8x4 111,3 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x8 + 2 cheat curls

OH DB tri ext 49,6 lbs 2 min RI
1x10
1x9
1x9

Reeves machine calfs: 112,4 lbs
1x46 1x31 1x36

Rehab:
Gluteus medius leg lift 2x15

At least I'm back where I left off with calfs!
I have a better groove with my left arm than my right in DB press... that annoys the S*** out of me!
Getting better at hitting my left lat and I try to work on the top part of my pullups. The goal is to be able to hold the bar
to my chest for at least 1 sec.

[Steff]

Squats 3 min RI
8x4 209,4 lbs,

Rehab:
Superset:
Frog squat: 1x17 BW, 1x9 33 lbs
Leg ext:1x9 1x8 just 30 cm to top position 55 lbs

Chins 40 sec RI @BW all reps to chest.
6x6 Slow eccentrics

Added 1 eccentric BW+ 44 lbs, Full rom lat row 1x4 55 lbs

DB bench slight incline 35 sec RI 66 lbs DB:s
5x6 1x5 rest + rest paus 1x1, 1x1

BNP 81,5 lbs 2 min RI.
1x9 2x8

Curl 5x5 + 3 cheat curls with slow eccentric 81,5 lbs

Cable donkeys: 165 lbs
1x50 1x40 1x37

Rehab 2:
Gluteus medius leg raise 3x15

Good WO!
I did take a pre WO drink containing whey and didn't react to it at all!
But I'm not going to go crazy with dairy just because of that. Still... I'm really happy about it!

[Steff]

Front Squats 2 min RI
3x8 165,3 lbs

Rehab:
Leg ext 1x25 top part 30 lbs
Gluteus medius leg raise 3x15

Superset:
WG pullups 3 min RI, all reps to chest, cambered bar.
1x3 BW+11 lbs
1x3 BW+5.5 lbs
1x3 BW+2.25 lbs
5x4 BW
Added 1x2 eccentric BW +11 lbs, 1x2 eccentric BW,
Short range WG Lat pulludown with hold to chest 55 lbs 1x15
+mod full rom lat row 1x4 (left side only)

DB benchflat 3 min RI.
3x4 1x3 88 lbs DB:s
4x4 82.6 lbs DB:s + 1x15 49,6 lbs DB:s


Deadlift
3x10 264,5 lbs

DB OHP 35 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 45 sec RI.
6x6 27,5 lbs DB:s

Howarth toe raise 57,3 lbs
1x37 1x24 1x20

Really good WO... except for calfs...
I could feel mondays squat session when doing front squats. Was stuck on a plateau with my DB bench but seem to pushed through it!

[Steff]

Squats 45 sec RI
6x6 176 lbs,

Gironda sissy squat: 1x10
Frog squat drop set: 1x2 88 lbs 1x3 44 lbs 1x4 BW
leg ext top part: 1x10 66 lbs


Chins 2 min RI, Bar to chest.
2x10 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x5 BW+ 13,2 lbs + 1 min RI 1x3 eccentric BW+13,2 lbs, rest paus 2+2+2 BW
45° race dive row 99 lbs

DB bench flat 2 min RI
71,6 lbs 2x10 1x5 rest paus 30 sec RI 2+2+1

OHP 3 min RI
7x3 1x2 115,7 lbs To short RI on 2 sets... mind f**k..

Curl 66 lbs 1,5 min RI
1x10 1x10 1x8 + 2 cheat curls

OH DB tri ext 49,6 lbs 2 min RI
3x10

Reeves machine calfs: 112,4 lbs
1x47 1x31 1x27

Rehab:
Gluteus medius leg lift 2x14

Decent WO.   I hate it when I have to move my WO:s.... I've gotten used to have it in the morning and so have my body...
Anyway I'm going to cut a bit of the volume next week. I've been adding some minor stuff here and there and not always logging them.

[Steff]

Squats 3 min RI
8x3 214,9 lbs,

Rehab:
Superset:
Frog squat: 1x15 BW Drop set 1x2 88 lbs 1x3 44 lbs 1x6 BW sissy squat 2x12 BW
Leg ext:1x12 just 30 cm to top position 44 lbs

Pullups 30 sec RI @BW -rubber band assist, all reps to chest.
4x6 1x5 1x4 Slow eccentrics WG pulldowns 1x8 77 lbs "top" part + a 10 sec hold


DB bench slight incline 35 sec RI
5x6 1x4 rest pause 1x1 1x1 66 lbs DB:s

BNP 81,5 lbs 2 min RI.
2x9 1x8

Curl 4x5 87 lbs 1x5 77 lbs

Rehab 2:
Gluteus medius leg raise 2x16

Had a bad technique day regarding squats... No calfs due to lack of time. I decided to take a chance on pullups
because this is the last week of the routine, I didn't make it all the way there but it was not too bad.

[Steff]

Front Squats 2 min RI
3x9 165,3 lbs

Rehab:
Gluteus medius leg raise 1x12

Superset:
Chins BW +33 lbs 3 min RI, all reps to chest.
8x3

DB bench slight incline 3 min RI.
5x3 88 lbs DB:s 3x4 82,6 lbs DB:s


Deadlift
3x10 275,5 lbs

DB OHP 30 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 40 sec RI.
5x6 1x4 27,5 lbs DB:s

Howorth toe raise 57,3 lbs
1x39 1x19 1x18

Good squat and back day, lousy calf day and half decent chest day.

[Steff]

Squats 40 sec RI
6x6 176 lbs,

Gironda sissy squat:
Frog squat 1 min RI: 1x6 88 lbs 1x6 66 lbs lbs 1x8 11 lbs
leg ext top part: 1x20 55 lbs


WG pullups rubber band assist 2 min RI, Bar to chest.
3x10 BW +5,5 lbs

DB bench slight incline 2 min RI
71,6 lbs 1x10 1x9 1x8 1x5

OHP 3 min RI
8x3 116,8 lbs To short RI on 2 sets... again!

Curl 66 lbs 1,5 min RI slower eccentrics than last time
1x10 1x10 1x5 + 5 cheat curls

OH DB tri ext 55 lbs 2 min RI
2x8 1x6

Reeves machine calfs: 112,4 lbs
1x50 1x30 1x30

Rehab:
Gluteus medius leg lift 1x19 1x15 1x17

Ok last WO of this routine! It's been fun and interesting.
The immediate con was the time the 8x3 took out of each WO making the WO 90-110 minutes long.
The pro was that my back and shoulders responded well to the routine. I'll write more about it later!

[Steff]

Yesterday's WO:
Squats: 1x20 143,3 lbs supersetted with
Pullovers: 1x20 44 lbs

Four sides Back and Chest

Cable row 1x12 143,4 lbs 1x12 132 lbs
Reeves row 1x8 39,6 DB:s 1x12 33 lbs DB:s
90° Racedive rows 1x10 99 lbs 1x10 88 lbs
High bench rows 1x10 22 lbs DB;s 1x10 17,6 DB:s

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

DB swing: 2x12 13 lbs
Gironda high pull 2x12 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
Gironda Pullover press 3x8 77 lbs
Kickbacks 3x10 13 lbs

The 6x6 squats on the concurrent routine payed off now when I did high rep squats.  The last time I did 20 reps with 121 lbs it was hard, now 143,3 lbs was easy.
Could be imagining this but my body feels "tighter" already.