Steff's old school training!

[Steff]

Squat
3x10 209,4 lbs

Wide grip pullup all reps to chest on straight bar
2x8 1x7 11 lbs

Chins 1x10 BW

Bench press
3x8 187,3 lbs

Incline Hybrid cable/DB press 1x5 38,5/39,6 lbs
Dropped the DB:s and did 1x5 with just the cable.

DB OHP 49,6 lbs DB:s
1x8 1x8 1x7

Curls:
3x10 71,5 lbs

Howorth toe raise
3x11 145,5 lbs

Squats better than last time but not good. I will change things here.
Improvements in WG pull ups, calfs and DB OHP! 

[Steff]

Superset:
Leg press 4x4 242 lbs didn't count the sledge but it weighs about 110 lbs
Hacklift 4x6 88 lbs

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x9 1x10 1x11 BW+16,5 lbs
Chins 1x10 BW

DB/cable hybrid 10° incline 1 min RI. Hard to asess progress or not since they've replaced the cable machine with a new one.
1x10 1x10 1x8 39,6/27,5 lbs
Dips 1x14 BW

Deadlift:
3x10 308,6 lbs

OHP 104,7 lbs
1x9 1x8 1x7 104,7 lbs
70° laterals 1x11 13 lbs DB:s

Curls: 60.6 lbs
1x10 1x10 1x8

Reeves machine calf. (slow reps)
1x16 1x14 1x15 156,5 lbs

Was kinda exhausted from the DB OHP this monday and the deadlift today so my OHP didn't go well.
I'm not strong in the leg press but I had to change things up.

[Steff]

Superset:
Split squat 4x4 55 lbs DB:s
Full ROM split squat 4x6 33 lbs DB:s

WG pullups 1x5 +2 +3, 1x4 +2 +2 +2, 1x4 +2 +2 +2 ( rest paus 40 sec rest)
Short range WG pulldown 1x10 99 lbs supeset with
Chins 1x10 BW

DB press: 2x10 1x6 +2 +2 71,4 lbs (rest paus 30 sec rest) felt a bit stronger on the last set... but not strong enough....
Cable/DB Hybrid 1x8 22/33 lbs superset with
Incline (25°) Neck press 1x7 101,4 lbs

BNP 3x9 82,6 lbs
70° laterals 1x12 13 lbs superset with
Bent over laterals 1x11 13 lbs

DB curl 1x9 2x8 33 lbs DB:s superset with
DB french press: 1x10 2x9 55 lbs

Dutch twister 1xmax 13 lbs DB:s
Bench dips 1x12 BW

Stdn toe raise in hacklift 220 lbs 1x9 2x7 superset with
Reeves machine calfs 101,4 lbs 1x17 1x15 1x14

Did write the wrong poundages on split squats wednesday two weeks ago. The correct numbers were: Split squat 44 lbs DB:s, Full ROM split squat 27,5 lbs DB:s.

[Steff]

Squat
1x4 220 lbs 1x4 231 lbs 3x4 236,9 1x4 225,9 lbs (just going to parallel)

Wide grip pullup all reps to chest on straight bar
3x4 BW +22 lbs superset with
2x6 1x5 BW

Chins 1x4 BW +33 lbs superset with 1x6 BW.

Bench press
2x8 1x7 187,3 lbs Burned out trying to get the 9th rep in the first set.

DB OHP 49,6 lbs DB:s
1x5 1x6 1x6 shorter RI than usual here!

Curls:
1x10 1x9 1x8 71,5 lbs shorter RI here to!

Hacklift Toe raise superset with Reeves machine calf
1x14 1x11 1x11 154 lbs
1x20 1x14 1x15 101,4 lbs

Ok.... some signs of over training, pulling back volume from here. At least for a while. I'm gonna check my log and see
how many weeks in a row the higher volume worked.
Pullups and squats went well though.

[Steff]

Superset:
Leg press 3x5 164 lbs Feet further down than last time.
Hacklift 3x5 88 lbs

Wide grip pullup rubber band assist all reps to chest on cambered bar
3x5 BW+16,5 lbs

DB/cable hybrid 20° incline 1 min RI.
3x5 39,6/27,5 lbs

Deadlift:
1x8 1x9 1x8 319,7 lbs

OHP 99 lbs
3x5


Curls: 60.6 lbs
1x10 1x10 1x8

Hack lift superset with Reeves machine calf. (slow reps)
1x15 2x14
1x17 2x16 101,4 lbs

Contradiction in terms here: Deload and a PB in deads!
I'm already feeling better and I will take it easy friday as well. Deads went relatively easy.

[Sergio]

Great deads, steff!

[Steff]

Great deads, steff!

Thanks! 

[Steff]

Superset:
Split squat 3x2 55 lbs DB:s
Full ROM split squat 3x3 33 lbs DB:s

WG pullups 3x5 with the red thin rubber band assist

DB press: 3x5 +2 +2 71,4 lbs

BNP 3x5 77 lbs

DB curl 3x5 33 lbs DB:s superset with
DB french press: 3x5 55 lbs

Stdn toe raise in hacklift 44 lbs 1x12 1x12 1x15 superset with
Reeves machine calfs 145,5 lbs 1x17 1x15 1x14

Having some trouble figuring out what routine to do after this.... (got 4 weeks to make the decision)

[Steff]

Squat
1x4 220 lbs 1x4 231 lbs 1x4 242,5 2x4 248 lbs 1x4 231 lbs

Wide grip pullup all reps to chest on straight bar
3x4 BW +22 lbs superset with
Chins 3x6 BW+22 lbs


Bench press
3x8 187,3 lbs Felt a lot better than last time!

Deadlift 319,6 lbs
3x10

DB OHP 39,6 lbs DB:s superset with
3x10
Curls:
3x10 22 lbs DB:s

Hacklift Toe raise superset with seated toe raise
1x14 1x12 1x12 88 lbs
1x14 1x12 1x14 126,7 lbs

Need some advice here... I did a PB in both squats and deadlift (I usually don't do them heavy in the same WO) should I skip leg training the next WO, for the whole week or just continue as usual?

By the way... Measured my arms today.
14,96" cold and flexed!   

Must have done something right.... must check log...(not that I'm obsessed or anything)

[Steff]

Hacklift 3x5 132 lbs

No rubber band available had to improvise which turned out to be a lucky draw.
Chins 2x4 BW +22 lbs 1x4 BW +11 lbs superset with
WG PD:s 2x6 99 lbs 1x7 88 lbs

DB/cable hybrid press slight incline 1 min RI.
3x8 27,5/22 lbs

OHP 104,7 lbs
3x8

Curls: 60.6 lbs
3x10

Reeves machine calf (slow reps)
1x20 1x14 1x17 156,5 lbs superset with
Hack lift top part
3x8 132 lbs

Have to learn to take it easier on light day.... like I did today!