Steff's old school training!

[Steff]

Squats 3 min RI
10x3 198,4lbs,

Wide grip pullups with rubber band 1 minRI, all reps firmly to chest
6x6 BW +11 lbs

DB bench slight incline 50 sec RI
6x6 66 lbs DB:s

BNP 81,5 lbs
1x8 1x9 1x8

Curl 2x5 81,5 lbs 3x5 79,3 lbs

Cable donkeys: 165 lbs
1x44 1x40 1x37

Rehab:
Leg ext 1x25 +10 burns
Gluteus medius leg lift 2x10

Better WO than expected! Stomach a bit upset causing dizziness but it disappeared during the WO.

[Steff]

Front Squats 2 min RI
4x8 154 lbs

Superset:
Chins BW +22 lbs 3 min RI, all reps to chest except last rep on the last 3 sets... bar to collarbone.
8x4

DB bench 3 min RI
8x4 82,6 lbs DB:s


Deadlift first set parallel grip
3x10 242,5 lbs

DB OHP 50 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 55 sec RI
6x6 27,5 lbs DB:s (last 2 reps last set: cheat curl)

Howorth toe raise: 57,3 lbs
1x31 1x27 1x27

Good WO! Increased the volume a bit on legs, chest and back.
Got a planned deload next week mostly due to my knee. I'll decrease the squatting
weight on monday and wednesday with 11 lbs.... better safe than sorry.
The increase in volume in chins had a bit of an impact on my curls, but I knew it would so I'm not disappointed.

[Steff]

Squats 30 sec RI
6x6 154 lbs,

Rehab 1: Superset:
Frog squat: 44 lbs 1x12 1x8
Gironda Sissy squat 2x6
Leg ext: 44 lbs 2x7 last rep lockout to failure.

Pullups 2 min RI, Bar to chest.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x6 BW+ 13,2 lbs

DB bench slight incline 2 min RI
71,6 lbs 1x8 1x8 1x7 1x6

OHP 3 min RI
8x3 112,4 lbs

Curl 66 lbs 2 min RI
1x10 1x10 1x9

OH DB tri ext 49,6 lbs 2 min RI
1x8
1x8
1x7

Reeves machine calfs: 112,4 lbs
1x44 1x32 1x34

Rehab 2:
SLDL 110 lbs 3x12
Leg curl 1x6 99 lbs 1x12 55 lbs Dropset 1x4 99 lbs 1x7 55 lbs

I will increase the weight on squats to 176 lbs after the deload week.
I suspect I might have to decrease the weight on DB press since I'm using a weight that I managed to do 3x10 with unlimited rest and now it's 2 minutes RI.
Otherwise I'm pretty satisfied with this WO! 

[Steff]

Mondays WO:

Squats 3 min RI
8x3 187,3 lbs,

Chins 55 sec RI, all reps to lower chest except for the last 3 reps on the last two sets.
5x6 1x4 +30 sec RI 1x2 6x6 BW +11 lbs

Added 2 eccentric chins, mod full ROM lat row and 6 BW chins bar to chest.

DB bench Flat 45 sec RI
5x6 1x4 +15 sec RI 1x1, 20 sec RI 1x1 66 lbs DB:s

BNP 81,5 lbs 2,5 mi RI
2x8 1x5 + 30 sec rest 1x2

Curl 3x5 1x5+ 2 cheat curls 1x3 + 4 cheat curls 81,5 lbs

Cable donkeys: 165 lbs
1x50 1x43 1x40

Rehab:
Leg ext 1x40 +20 burns 22 lbs

Decided to just do the deload for my legs.
Chins felt very heavy... and when I checked my log I discovered
that I did 6x6 with BW only. Not with 11 lbs strapped to me. Pushed the RI on DB bench a little too soon.

Wednesdays WO:

Front Squats 2 min RI
3x8 143,3 lbs

Superset:
WG Pullups BW 3 min RI, all reps to chest except last rep on the last 4 sets...
8x4 + 1x4 eccentric

DB bench 3 min RI. Easier than last time
8x4 82,6 lbs DB:s


Deadlift first set parallel grip
3x10 142,5 lbs

DB OHP 45 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 55 sec RI
6x6 27,5 lbs DB:s

Howorth toe raise: 57,3 lbs, a bit shorter RI than usual!
1x38 1x24 1x25

I guess my "finisher" on chins took a toll on me and that was noticeable on my pullups today.
Finally chest seems to move forward after a rather long plateau!   
My knee feels better . Apparently my front squat is more natural to me than my back squat. That's according to
the guys I train with. I have a smoother groove when I front squat.

Fridays WO:

Squats 30 sec RI
6x6 143,3 lbs,

Chins 2 min RI, Bar to chest. Misread my log and put 1,1 lbs too much.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x6 BW+ 13,2 lbs

DB bench flat 2 min RI except for the last rest.. got a mind-f*** and rested 1 min.
71,6 lbs 1x8 1x8 1x7 1x5 +2 rest pause

OHP 3 min RI
8x3 113,5 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x5 +4 cheat

OH DB tri ext 49,6 lbs 2 min RI
1x9
1x8
1x8

Reeves machine calfs: 112,4 lbs
1x46 1x33 1x34

Rehab:
SLDL 110 lbs 2x12
Leg curl 2x12 55 lbs

Leg ext: 2x20 33 lbs
Gluteus medius leg lift 2x14

[Steff]

Squats 3 min RI
8x4 198,4 lbs,

Pullups rubber band 55 sec RI @BW, all reps to chest except for the last rep on the last set.
6x6 Sloow eccentrics

Added 2 eccentric, mod full ROM lat row 1x6

DB bench slight incline 40 sec RI
5x6 1x4 +20 sec RI 1x2, 20 sec RI 1x2 66 lbs DB:s

BNP 81,5 lbs 2 min RI
2x8 1x6 + 20 sec rest 1x2

Curl 5x5 +3 cheat curls 81,5 lbs

Cable donkeys: 165 lbs
1x30 1x26 1x29

Rehab:
Leg ext 1x16 with "double reps" @ the top. 33 lbs

Gluteus medius leg raise 3x12

Will stay with 40 sec RI for DBBP. Still polishing technique on squats... slowly getting there!
I really like BNP, it gives me an upper body pump that I seldom have.

[Steff]

Front Squats 2 min RI
3x10 154 lbs

Rehab
Superset:
Frog squat slow and no lockout: 1x8 1x6 44 lbs
Leg ext 2x15 with 15 burns on each set

Superset:
Chins BW +22 lbs 3 min RI, all reps to chest.
8x4 + 1x2 eccentric, +mod full rom lat row 1x4 (left side only)

DB bench slight incline 3 min RI.
8x3 88 lbs DB:s


Deadlift
3x10 253,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards.
5x6 1x5 +20 sec rest 2 reps 39,6 lbs DB:s

Curl 50 sec RI
5x6 1x4 +2 cheat curls 27,5 lbs DB:s

Howorth toe raise: 57,3 lbs
1x40 1x25 1x25

Had a lousy day... my stomach gave me dizziness so the two big ones were really tough today...
Aimed for 4x10 on front squats but form started to deteriorate.
PB on DB press!   

[Steff]

Squats 20 sec RI
6x6 154 lbs,

Rehab:
Leg ext: 44 lbs 1x20

Superset 2 min RI
Pullups rubberband @ BW, Bar to chest + sloow eccentric.
1x10
1x10
1x9
1x8

DB bench slight incline 2 min RI
71,6 lbs 1x8 1x8 1x6 1x5

OHP 3 min RI
4x4 1x3 3x4 110 lbs

Superset 2 min RI
Curl 66 lbs
1x10 1x6 +4 cheat 1x6 +4 cheat

OH DB tri ext 49,6 lbs 2 min RI
1x8 1x6 1x5

Had to cut out calfs and compress the whole WO due to my
job. So... some exercises suffered a bit...
I may have messed up the RI on my fifth set of OHP.

[Steff]

Squats 3 min RI
8x3 203,9 lbs,

Chins 45 sec RI @BW, all reps to chest except for the last rep on the last set.
6x6 Slow eccentrics

Added 2 eccentric BW +33 lbs, mod full ROM lat row 1x4 77 lbs

DB bench slight incline 40 sec RI
4x6 1x5 +20 sec RI 1x1, 1x3 20 sec RI 1x2 20 se RI 1x1 66 lbs DB:s

BNP 81,5 lbs 2 min RI. Easier than last time!
2x8 1x6 + 20 sec rest 1x2

Curl 5x5 +2 cheat curls 81,5 lbs Easier than last time.

Cable donkeys: 165 lbs
1x40 1x31 1x30

Rehab:
Superset:
Frog squat:1x9 44lbs 1x12 BW
Leg ext:1x18 33 lbs 1x8 33 lbs
VMO kick:1x8 33 lbs 1x10 33 lbs

Gluteus medius leg raise 2x14

Knee is getting better and so is my squatting technique! Chest might have been a bit burned out
from last week so that was a bit of a setback.
Not my best WO, but a fairly decent one.

[Steff]

Front Squats 2 min RI
4x10 154 lbs

Rehab
Leg ext 1x20 with 55 lbs

Superset:
WG pullups
4x4 4x3 BW bar to chest

DB bench, flat
4x4 4x3 84,8 DB:s

Deadlift
3x10 253,5 lbs

DB OHP 40 sec RI. DB:s tilted inwards.
6x6 39,6 lbs DB:s

Curl 50 sec RI, 27,5 lbs DB:s
6x6

Howorth toe raise 57,3 lbs
1x41 1x26 1x27

Baaad day... felt tired during the whole WO.
Fortunate I had my PL friend there to shout at me!

[Steff]

Squats 60 sec RI
6x6 176 lbs,

Frog squat: 2x10 33 lbs 1x12 BW
leg ext: 2x8 66 lbs 1x10 44 lbs
Soccer kicks: 3x10 33 lbs

Chins 2 min RI, Bar to chest.
1x10 BW +13,2 lbs
1x9 BW +13,2 lbs
1x7 BW+ 13,2 lbs
1x5 BW+ 13,2 lbs + 1 min RI 1x4 BW

DB bench flat 2 min RI
71,6 lbs 4x8

OHP 3 min RI
8x3 114,6 lbs

Curl 66 lbs 1,5 min RI
1x10 1x10 1x7

OH DB tri ext 49,6 lbs 2 min RI
1x10
1x8
1x8

Reeves machine calfs: 112,4 lbs
1x41 1x27 1x32

Rehab:
SLDL 110 lbs 1x12
Leg curl 1x12 66 lbs

Gluteus medius leg lift 2x14

First setback in calfs... I can't remember the last time that happened?
I can't really complain too much about the rest of the WO. I'm going to back off the weight ever so slightly in chins just to
be able to get more volume there, which seems to work for me.
Did go all the way in the DB press.   Can't consider the frog squat leg ext sequence as rehab this time...