Steff's old school training!

[Steff]

Squat 191,8 lbs
3x10

Wide grip pullup BW. Touching chest starting with wider grip than wednesday.

1x3 cambered +1x3 on straight+2 static holds
1x3 cambered +3 eccentric +2 singles with 10 sec RI singles on staright bar
1x3 +3 eccentric +2 reps on straight bar 1 single + 1 static hold

DB BP 68,3 lbs
3x10

Std press 83,7 lbs
3x10

Bar curl 52,9 lbs
3x10

Toe raise 167,5 lbs
1x11 2x10

Seated toe raise 143,3 lbs
3x15

Everything is going fine except maybe the pullups.
But I'll keep going at them.

[Steff]

Curing a cold with raw honey!

[Steff]

Squat 212,7 lbs
3x10

Wide grip pullup (all reps on cambered bar@ BW+11 lbs)
2x8 1x7 assisted on the last third of the way up, eccentric part on my own.

DB BP 71,6 lbs
3x10

Std press 92,5 lbs
3x10

Curls: 61.72 lbs
1x10 1x9 1x8

Reeves machine calfs 156,5 lbs
1x18 2x16

Good one today! PB in squats and DBPB.
I didn't leave one in the tank on DBPB and STD press more like a half rep.
So I'll go "easy" the rest of the week.

[Steff]

Squat 175,2 lbs
3x8

Wide grip pullup BW, touching chest. RI 27 sec between micro sets.
4x2
4x2
4x2

DB BP 60,6 lbs
3x10

BPN Std press 72,7 lbs
3x8

Bar curl 52,9 lbs
3x10

DB wrist curl 27,5 lbs
1x12 2x10

Cable donkeys 187,3 lbs
1x22 1x21 1x19

Seated toe raise 176 lbs
1x20 2x18

Light day. Decreased RI on pullups... actually I had shorter RI:s on everything, but not 30 sec more like 1-2 minutes.
I will keep the 27 sec RI on pullups during next week.

[Steff]

Squat 191,8 lbs
3x8

Wide grip pullup BW. Touching chest starting with wider grip than wednesday.

1x3 cambered + 3 eccentric +1x2 on straight
1x3 cambered +3 eccentric +1x2 on straight bar
1x3 cambered +3 eccentric +2 reps on straight bar

DB BP 66 lbs
3x10

Std press 88 lbs
3x8

Bar curl 57,3 lbs
3x8

Toe raise 167,5 lbs
1x13 1x11 1x2

Seated toe raise 143,3 lbs
1x23 1x25 1x22

I did an easy WO on everything but calfs and pullups but I had a great calf day! 
Monday will be heavy squats, going for 220 lbs 3x8.
And DBBP I'll give 3x8 @ 77 lbs.
Lots of snow shoveling this weekend so I'll better eat everything in sight that's fairly clean.

[Steff]

Squat 220 lbs
3x8

Wide grip pullup (all reps on straight bar @ BW)
1x6 +3 singles
1x7 +2 singles
1x5 +3 singles

DB BP 77 lbs
3x8

Std press 88 lbs
3x9

Curls: 61.72 lbs
3x10

Reeves machine calfs 167,5 lbs
1x20 2x19

Seated toe raise 132 lbs
1x22 2x20

I was a bit nervous before the squats but I got it!   
Calf training is going really well (I wish the rest of me gained that fast).
I also did a PB in DBPB so it's a really good day. Pullups is moving forward....
Not at "calf speed" but still...
Cambered bar for the rest of the week and friday I'll use
rubber band and added weight to train the top part of the pullup.

[Steff]

Squat 180,7 lbs RI 2 min
3x10

Wide grip pullup BW, touching chest. RI 27 sec between micro sets.
4x2
4x2
4x2

DB BP 63,9 lbs
3x10

BPN Std press 72,7 lbs
3x10

Bar curl 52,9 lbs
3x10

Cable donkeys
1x21 198,4 lbs 2x19 209,4 lbs

Superset: RI: too short....
Seated toe raise 176 lbs
1x20 2x18

DB wrist curl 27,5 lbs
1x14 1x8 1x10

Moving along fine liked the increase in BNP. Calfs are moving
really fast now.   
I'll have to do the monday WO on sunday so I'm wondering
if I should decrease the weight on squats to 216 lbs and go for 3x10 instead of 3X9 at 220 lbs?

[Steff]

Squat 200,6 lbs
3x10

Wide grip pullup BW. Wit rubber band touching chest. Wider grip than wednesday.
1x7 (thinnest band)
1x9 (next size)
1x8

DB BP 69,4 lbs
3x10

Std press 97 lbs
3x8

Bar curl 60.6 lbs (too short RI, but I got a pump from Hell)
2x10 1x8

Toe raise 174 lbs
3x10

Seated toe raise 154 lbs
1x22 2x10

Feels good right now.
Ate a bit too little yesterday but didn't notice it on todays WO.
I've decided to go for squats 3x10 @ 216 lbs on sunday.

[Steff]

Squat 216 lbs
3x10

Wide grip pullup (all reps on straight bar @ BW)
1x8
1x7 +2 singles
1x7 +1x2 eccentric @ BW +22 lbs

DB BP 77 lbs
3x8

Std press 88 lbs
3x10

Curls: 65 lbs
2x8 1x9

Reeves machine calfs 178,5 lbs
1x20 1x18 1x16

Seated toe raise 143,3 lbs
1x21 2x20

Kill the weight on squats, but it nearly killed me on the last rep.
Got some help and pointers from the weightlifters. To sum that up: Legs strong enough, trust in them is not! Hold that chest high and just go!
A PB in pullups 8 consecutive!   
Hit a plateau on DB press... or at least it feels that way.
Calfs....   

[Steff]

Squat 182,9 lbs RI 2 min
3x10

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x12
1x9
1x9

DB BP 63,9 lbs RI:2 min
3x10

BPN Std press 77 lbs
3x8

Superset:
Bar curl 56 lbs
3x10

Cable donkeys 220 lbs
3x20

Superset:
Seated toe raise 198.4
3x20

DB wrist curl 27,5 lbs
1x15 1x12 1x12

Still gaining!   
Knees feel a bit beat up since sunday so I'll
take it easy next week. Decreasing the weights a bit on squats, focusing on form.