Steff's old school training!

[Steff]

Squats 5x5 187,3 lbs

Done as one set (every set in a different order: 2, 1, 3/ 1, 2, 3/ 3, 1, 2
1WG pullups 1x6 BW +11 lbs Then BW +5 lbs 1x9, BW 1x5 Cambered bar all reps to chest. rubber band assisted.
2WG chins 1x6 BW +11 lbs Then BW 1x4 1x3
3Chins 1x4 BW +11 lbs 1x4 BW 1x9 BW +11 lbs

DB row with twist 49,6 lbs
2x6

WG bench press 159,8 lbs feet elevated bar 1" higher on chest
3x10
Cable Flyes 66 lbs
1x8

BNP 85,9 lbs
2x8 1x9

BB curl
3x6 77lbs
DB curl
1x12 22 lbs DB:s

French press DB
1x10 1x7 1x8 55 lbs

Hack lift toe raise 198,4 lbs
1x12 2x11 last set 3 burns in bottom position and 5 at top.

[Steff]

Squats parallel
1x3 248 1x1 248 lbs (something is wrong here. First set easy and second... I just died, couldn't get up from my second rep.)
Sissy squat with green rubberband 3x5

WG pullups straight bar all reps to chest 2 min RI
1x4 BW +22 lbs
1x6 BW +11lbs
1x9 BW

Compound set:
Chins 1x10 BW +11 lbs straight bar 6" between hands
WG pull ups 1x5 BW with rubber band cambered bar
WG pulldowns 1x3 110 lbs 1x3 88 lbs

Bench press 187 lbs shorter RI than last time
1x10 1x9 1x9

DB OHP 2 min RI
1x9 2x8 44 lbs DB:s

DB Curl 27,5 lbs 2 min RI
2x10 1x8
Dutch twister 1x10 13 lbs DB:s

Hacklift toe raise 132 lbs
1x15 1x15 1x15

[Steff]

Box jumps 6x1 (will measure hight next time)

Squats explosive
6x3 110 lbs

Sissy squats (speed on concentric)
3x4 BW +green rubberband

WG pullups drop set cambered bar all reps to chest
1x5 1x5 1x4 @BW no assist
1x4 1x5 1x3 @bw with Red rubberband assist.
1x4 1x5 1x5 @bw with purple rubberband assist.
didn't find the RB for the first set 1x5 1x6 @BW with green rubber bans assist

Full ROM Lat row
1x6 66 lbs 1x6 55 lbs 1x6 44 lbs

DB/cable hybrid press slight incline 1 min RI.
3x10 27,5/33 lbs

Deadlift
4x5 265 lbs explosive

OHP 104,7 lbs
2x9 1x8

Curls:
1x4 +4 cheat curls 39,6 lbs DB:s +1x6 27,5 lbs DB:s
1x4 +4 cheat curls 39,6 lbs DB:s + 1x5 27,5 lbs DB:s
1x10 27,5 lbs DB:s

Howorth toe raise 145,5 lbs
1x15 1x14 1x15

Pretty good WO today. I'm still a bit concerned about my squatting but it feels better now.

[Steff]

plyo jumps 6x1 ramping up to 93 cm/36,6"

Squats 5x5 165,3 lbs

Done as one set (every set in a different order: 2, 1, 3/ 1, 2, 3/ 3, 1, 2
1WG pullups 1x6 BW +11 lbs, Then: BW 1x6 16,5 lbs, BW 1x6 Cambered bar all reps to chest. rubber band assisted (purple).
2WG chins 1x6 BW +11 lbs Then BW 1x4 1x5 last set rubber band assist (green)
3Chins 1x4 BW +11 lbs 1x4 BW 1x9 BW +16,5 lbs

DB row with twist 44 lbs
3x8

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
3x8
Cable Flyes 66 lbs
1x9

BNP 85,9 lbs shorter RI than last WO.
1x9 2x8

BB curl
2x10 1x8 66 lbs

French press DB
1x10 1x7 1x7 55 lbs

Hack lift toe raise 209,4 lbs
1x13 2x11 last set 3 burns in bottom position and 3 at top.

Did some adductor stretch in the smith machine... pretty effective and it confirmed what I've suspected: They're the reason I get a butt tuck.

[Steff]

Mentally out of shape today... +my stomach almost crashed yesterday (fermented herring and coffe does stuff to my stomach).

Squats parallel
1x3 198,4 lbs 1x3 220 lbs 1x3 231 lbs 1x3 242,5 lbs

Hacklift sissy squat: 3x5 slow eccentric explosive concentric

WG pullups straight bar all reps to chest 2 min RI
1x3 BW +22 lbs + 1x4 BW
1x3 BW +22 lbs + 1x4 BW
1x8 BW +5,5 lbs +chins 1x3 BW

Gironda long pull
1x10 154 lbs 1x10 160 lbs 1x10 176 lbs


Bench press 187 lbs
1x10 1x10 1x9

DB OHP 2 min RI
1x6 49,6 DB:s 2x8 44 lbs DB:s

DB Curl 27,5 lbs 1 min RI
3x8
Eccentric BB curl 1x5 99 lbs

Hacklift toe raise 154 lbs
1x16 1x15 1x15

[Steff]

Box jumps 7x1 ramping up to 1 meter/39,3"

Squats explosive
6x3 110 lbs

Sissy squats (speed on concentric)
3x4 BW +green rubberband

Chins 3x6 BW +22 lbs superset with
WG pulldowns 1x5 123 lbs 1x6 110 lbs 1x8 99 lbs

Eccentric chins 1x3 44 lbs
Short range WGPD 1x10 88 lbs

DB/cable hybrid press slight incline 1 min RI.
1x10 1x7 1x6 27,5/39,6 lbs
1x8 27,5/33 lbs

Deadlift
4x3 308,6 lbs superset with
High bench row
4x6 27,5 lbs DB:s

OHP 104,7 lbs
2x9 1x8

Curls:
3x8 60,6 lbs

Howorth toe raise 156,5 lbs
1x13 1x11 1x10

[Steff]

Squats 5x5 165,3 lbs

WG PU
1x15 BW purple rubber band 1x10 BW +11 lbs purple RB 1x5 BW +22 lbs purple RB 1x4 BW no RB
WGPU 1x4 BW no RB superset with chins 1x5 BW

DB row with twist 49,6 lbs
3x7

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
1x9 2x8
Cable Flyes 66 lbs
1x10

BNP 77 lbs 2 min RI
3x8

BB curl no rest
3x8 49,6 lbs superset with
French press DB
1x8 1x8 1x8 39,6 lbs

Hack lift toe raise 220 lbs
1x12 1x11 1x10

I had to cut Ri:s and weight to be able to get to my job in time.

[Steff]

Did a squat technique WO with the weightlifters today.
Something like 12-15x3-5 @ 132 lbs and a lot of ankle mobility.... I also learned that as an old soccer player I probably got a build up of cartilage in my ankle.

[Sergio]

Go heavy, Steff! To the 400 lb Deads!  It's hard to joint the heavy squats and deads.

[Steff]

Go heavy, Steff! To the 400 lb Deads!  It's hard to joint the heavy squats and deads.

Thanks! 
I'm one 5x5 cycle away from a certain 400 lb deadlift! Yes, heavy squats and heavy deads do not mix very well for most of us!