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Steff's old school training!
Steff:
Hi!
There's gonna be a lot of full body WO:s here ala Grimeck, Reeves, Reg Park!
But every once in a while I like to throw in some Gironda stuff. ;)
I go for measurements first but got some strength goals along the way.
Steff:
I'll just post this monday and wednesday WO:s
MONDAY:
Squat 189,5 lbs
3x8
Wide grip pullup BW
1x5 +3 singles 10 sec RI (all reps on cambered bar)
1x4 +2 doubles 10 sec RI (doubles on straight bar)
1x4 +2 doubles 10 sec RI (doubles on straight bar)
DB BP 71,6 lbs
3x8
Std press 92,5 lbs
3x8
Bar curl 52,9 lbs
3x8
Reeves machine Calves 145,5 lbs
1x12
1x10
1x12
Since my modified Bill Starr routine almost killed my knees I'm taking it easy on squats so I don't wreck them.
I'm going to sloowly increase the weight there.
Working on pullups... gonna add weight on mondays.
DB bench was pretty much on my 3x8 RM.
WEDNESDAY:
Squat 158,7 lbs
3x10
Wide grip pullup BW, touching chest (wider grip then monday and all reps on cambered bar)
1x4 +3 singles 10 sec RI + 3 eccentric
1x4 +3 singles 10 sec RI +3 eccentric
1x4 +3 singles 10 sec RI +3 eccentric
DB BP 60,6 lbs
3x10
BPN Std press 66 lbs
3x8
Bar curl 44 lbs
3x10
DB wrist curl
2x3 39,6 1x5 33 lbs
Cable donkeys
1x17 132 lbs 1x12 1x14 154 lbs
Seated toe raise 176 lbs
3x12
Steff:
Squat 176,3 lbs
3x10
Wide grip pullup BW. Touching chest, starting with wider grip than wednesday moving inwards each set
1x3 + 3 static holds +4 singles with 10 sec RI all reps on cambered bar.
1x3 +3 static holds +4 singles with 10 sec RI singles on staright bar
1x5 +2 reps on straight bar 3 singles with 10 sec RI +3 micro holds at top position on cambered bar
DB BP 66 lbs
3x9
Std press 79,3 lbs
3x10
Bar curl 48,5 lbs
3x10
Howorth toe raise 167,5 lbs
3x8
Seated toe raise 132 lbs
3x15
Felt good!
My squatting technique improved almost instantly thanks to this: http://www.davedraper.com/fusionbb/showtopic.php?tid/7382/ !
I just used it during the warm up but it made a lot of difference. Thanks Ccrow!
Steff:
Squat 198,4 lbs
3x10
Wide grip pullup
1x4 +4 singles 15 sec RI (all reps on cambered bar) BW+4,4 lbs
1x2 11 lbs 1x2 4,4 lbs +4 singles 15 sec RI (all reps on cambered bar)
1x5 +5 singles 15 sec RI (singles on straight bar)
DB BP 71,6 lbs
2x9 1x8
Std press 92,5 lbs
1x9 2x8
Bar curl 52,9 lbs
1x9 2x8
Reeves machine Calves 145,5 lbs
1x18
1x14
1x16
Could have pushed myself to do 3x9 in DB bench but decided to leave somthing in the tank.
I think I've figured out why OHP hits my right tricep soooo much harder than the left: I go about half an inch deeper with my right arm in the bottom position.
Now I'll stuff my bottomless pit! ;)
Sergio:
Strong comeback!! Great!!
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