Steff's old school training!

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats
1x30 BW
1x20 44 lbs

Straight arm pullovers:
1x20 33 lbs
1x20 39,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 22 lbs 1 sec hol at top

SLDL
3x12 88 lbs

Modified Gironda long pull 8x8, 30 sec RI:
6x8 126,7 lbs 2x8 121 lbs Had to decrease the weight to maintain proper form.

DB bench press 20 sec RI:
8x8 39,6 lbs

Bradford press 30 sec RI
6x6 44 lbs (last rep to lockout each set)

DB swing
2x6 13,2 lbs

High bench curl 30 sec RI:
2x8 1x6 +2 22 lbs

Push down 30 sec RI:
3x8 110 lbs

Had a bit of trouble selecting proper weights and RI.
Came close, so with some minor adjustments this will be fine.
Wall squats really clean up your technique I'll combine that with Ccrows squat learning tool.
The "mod long pull" gave me a wicked pump in my lat. This one is a keeper. 
Or as CJ said:"You can wing the hell out of the lat with long pulls."

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats
2x20 88 lbs

Straight arm pullovers:
2x20 44 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 33 lbs 1 sec hol at top

SLDL
3x12 88 lbs

90° Race dive rows 20 sec RI
6x6 99 lbs

Neck press 30 sec RI
2x12 1x10 +2 112,4 lbs

BNP and Incline laterals superset 30 sec RI
4x8 44 lbs
4x8 13,2 lbs

Incline curl 15-20 sec RI (was too far away from the watch so I just took about 5-6 breaths between sets.
6x6 13,2 lbs

45° Tricep pushdowns. 30 sec RI
6x6 93,6 lbs

DB wrist curl 30 sec RI
3x10 22 lbs

I've got some tuning in to do regarding the Gironda stuff. BNP too easy, neck press a little to hard.
Well, those wall squats are paying off: No pain in my knees. + I discovered that I push my left knee
a bit forward (the lest is the one with less pain) and I get a bit tired in my lower back.

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats BW
1x30 44 lbs
1x20 99 lbs (I lost count and might have done 25 reps)

Straight arm pullovers:
2x20 44 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 33 lbs 1 sec hol at top

SLDL
3x12 99 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
2x8
1x6
1x5

Gironda dips BW 30 sec RI
6x6

Added one set of this:Wide grip pullup BW. With rubber band, Cambered bar, touching chest
1x9

Gironda High pull supersetted with DB Bent over laterals 30 sec:
3x6 38,5 lbs
3x6 17,6 lbs

Spider curl 44 lbs 30 sec RI:
2x10 1x7 +1x3 38,5 lbs

Decline DB tricep extentions 30 sec RI:
2x10 1x7 + 15 sec RI and 1x3

Had to skip calf work to get in time to the physiotherapist. Turns out that my right foot arch
is flatter than my left causing my shin to rotate inwards and of
course making the knee cave in ever so slightly. It wouldn't have caused me any trouble in my daily life if
I wasn't squatting with heavy weights. Well, I'm gonna get
soles(inlays?) made and they have to be hard as hockey pucks.

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats
2x20 110 lbs

Straight arm pullovers:
2x20 55 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 44 lbs 1 sec hol at top

SLDL
3x12 110 lbs

Modified Gironda long pull 8x8 126,7 lbs, 30 sec RI:


DB bench press 30 sec RI:
8x8 44 lbs

Bradford press 25 sec RI
6x6 44 lbs (last rep PBN to lockout each set)

DB swing 30 sec RI
2x6 13,2 lbs

High bench curl 30 sec RI:
2x10 1x5 +3 +2 22 lbs

Push down 30 sec RI:
3x8 110 lbs

Misread the rep nr on curls... well sometimes it pays off and
sometimes it don't....  
I'm on my way to figure out how to hit the lateral head of my right arm and the long head on my left. 
It has something to do with the positioning of my shoulders. Down and back for my right side and forward
and slightly up while keeping right elbow out and left elbow in.

[Steff]

Nothing remarkable, it just allows me to wall squat with weights.

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats BW
1x25 1x20 110 lbs

Straight arm pullovers:
2x20 49,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 49,6 lbs 1 sec hol at top

SLDL
3x12 110 lbs

90° Race dive rows 20 sec RI
6x6 99 lbs (slower reps and better form)

Neck press 30 sec RI
2x12 1x10 +2+2+2 112,4 lbs

BNP and Incline laterals superset 30 sec RI (5-10 sec between the BNP and incline lat)
4x8 47,4 lbs
4x8 11 lbs

Incline curl 15 sec RI
1x8 5x6 13,2 lbs

45° Tricep pushdowns. 30 sec RI
6x6 88 lbs (decreased the weight here in favor of form)

DB wrist curl 20 sec RI
3x10 22 lbs

My knees is getting better and better, I'm actually totally pain free.   ;DAdded a rubber band around the top
of my shins to induce more pushing outward with my knees.
Note for the next round of this kind of routine EAT MORE. 

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats BW
1x30 1x20 44 lbs

Straight arm pullovers:
2x20 49,6 lbs

Leg ext supersetted with SLDL:

Leg ext
3x12 22 lbs 1 sec hol at top

SLDL
3x12 66 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
1x6
1x6
1x6
1x5
1x4 +1 min rest 1x6

Gironda dips BW 30 sec RI (easier this time)
6x6


Gironda High pull supersetted with DB Bent over laterals 30 sec:
4x8 38,5 lbs
4x8 15,4 lbs (decreased weight in favor of form)

Spider curl 44 lbs 30 sec RI:
3x10

Decline DB tricep extentions 30 sec RI:
2x10 1x8

Reeves machine calfs 101,4 lbs 20 sec RI:
1x30 2x12

Deloaded on squats, felt worn out since wednesday.
Otherwise a decent WO. I hope I'll get my shoes today so
I'll be able to go for squats without wrecking my knee. 

[Steff]

Wall squats: 88 lbs
3x10

Wide grip pullup all reps on straight bar
1x8 BW +5,5 lbs
1x8 BW +2,7 lbs
1x8 BW +2,7 lbs +1x2 @BW

DB BP Drop sets
5x82.6 lbs +3x71,6 lbs
6x82.6 lbs +3x71,6lbs
6x82.6 lbs +3x71,6 lbs

Std press 91.5 lbs
3x8

Superset:
Curls: 67.2 lbs
2x9 2x10
Reeves machine calfs 112,4 lbs
1x31 2x26

My shoes haven't arrived yet which is kinda annoying...
So here I am squatting ultra light.   Well got some PB:s today so I shouldn't complain too much. 

[Steff]

Wall squats: 88 lbs 1 min RI
3x15

Wide grip pullup BW. RI 19 sec between microsets.
3x 4x2

DB BP 60,6 lbs 90 sec RI
2x12 1x8

BPN Std press 80,4 lbs
1x9 2x8

Superset:
Bar curl 58,4 lbs
3x10

Standing toe raise BW
3x40

Going for 17 sec RI on WG pullups next week.   I may have to go back to
my modified version of Waterburys PLP to lower the volume a bit.

[Steff]

Fridays WO:
Wall squat 88 lbs
3x20

Wide grip pullup BW+5,5 lbs. With rubber band, Cambered bar, touching chest.
1x14
1x13
1x12

DB BP 71,6 lbs
2x8 66 lbs, 1x2 88 lbs +1x5 66 lbs

Std press 100,3 lbs
1x9 1x9 1x8

Superset:
Bar curl 62,8 lbs shorter RI than usual
3x10

Std tri ext 22lbs
3x6

Std toe raise BW
2x50 1x40

Rehab:
Gluteus medius leg lift 2x10

Compound:Gironda incline leg lift and decline 1/4 sit up. 1x10/9 1x7/7

Hacklift frog squat BW
2x10

My PT showed me a way of hitting the vastus medialis... "Stand on your toes put your heels together, point your
knees outwards and squat down holding on to a bar or wall..." And I went: Hey, wait a minute thats a frog squat!
It's an old exercise and you can do them in the hacklift!
He looked surprised but thought that it was a good idea.
I heard from the guys in the gym that he had taught another client do do them in the hacklift later that day!