Steff's old school training!

[Steff]

Push ups feet and hands elevated with weight west
1x9 1x8 1x8 BW+ 55 lbs

done as one set
WG pullups 2x4 1x5
WG chins 2x2 1x3
Chins 2x4 1x5

KB row with twist 44 lbs
1x6 1x4

KB OHP 44 lbs KB:s
3x10

Stone lifting 3x3 weight ? I'll post a pic later.

KB curl 2x5 44 lbs KB:s ( had to do at least 2 eccentric/set on left arm and one on right.)
Curl with KB on a stick 44 lbs
2x8

French press with KB 3x10 44 lbs
One arm eccentric 1x5 44 lbs

Hill sprints 1x5x30 yards started off easy on these. Success, my knee didn't hurt the slightest

4 hour later upper body swimming:
Butterfly stroke super setted with crawl 6x15-20 yards. (Kinda hard to asses the exact length in a lake.)
Decided

Went easy with the stone lifting since it's been a year since the last time.
The pull ups where done on a rotating bar which for me seems to be harder.
I had totally forgot that upper body swimming gives me a pump from H***. I still got DOMS....

[Steff]

Squat
1x4 220 lbs 1x4 236,99 lbs 1x4 248 lbs 1x2 253,5 lbs 2x4 231 lbs

Wide grip pullup all reps to chest on straight bar
1x4 BW +16,5 lbs 1x4 BW +27,5 lbs 1x9 BW superset with
Chins 1x6 BW +16,5 lbs 1x6 BW+27,5 lbs 1x4 BW

Bench press
1x9 2x8 187,3 lbs Felt a lot better than last time again!

DB OHP 44 lbs DB:s superset with
3x8
Curls:
3x8 27,5 lbs DB:s

Hacklift Toe raise
1x15 1x15 1x14 88 lbs

Had a bad squat day for some reason... maybe poor quality sleep last night?!
Everything is starting to move forward again. For some reason my biceps got really sore right after the first set of
pull ups/chins.

[Steff]

Ha ha ha! It looks like I'm a long legged bastard on the last pic. I assure you I'm not!

[Steff]

Explosive squats
4x3 101,4 lbs

Chins 3x4 BW +33 lbs superset with
WG Pullups:s 1x5 red rubber band 2x6 purple rubber band

DB/cable hybrid press slight incline 1 min RI.
3x8 27,5/33 lbs

OHP 104,7 lbs
2x9 1x8

Deadlift
3x8 330,6 lbs

Curls: 60.6 lbs
3x8

Howorth toe raise 145,5 lbs
1x12 1x11 1x10 + 3-4 burns at bottom position

I'm on my way back from the overreaching/overtraining .
Got a new PB in deads!

[Steff]

Done with slow eccentric and explosive concentric:
Split squat 3x3 27,5 lbs DB:s superset with
Full rom Split squats 3x5 11 lbs DB:s

done as one set (last set different order: 2, 1, 3)
1WG pullups BW 2x5 1x5 Cambered bar all reps to chest. Last set rubber band assisted.
2WG chins BW 2x4 1x6
3Chins BW +11 lbs 2x5 1x5

DB row with twist 44 lbs
1x6 1x7

WG bench press 159,8 lbs
3x8

Flyes 33 lbs DB:s
1x10

OHP 82,6 lbs
3x10
DB swing 1x8 17,6 lbs DB:s

DB curl
2x3 +2 cheat 33 lbs 1x8 27,5 lbs
HB curl 1x8 17,6 lbs

French press DB
1x9 1x8 1x7 55 lbs
90° tri ext 1x8 99 lbs

Hacklift toe raise 176 lbs
3x12

I try to get some speed in my legs so I've cut down the volume and weights wednesday and friday.

[Steff]

Squats 5x5 187 lbs

WG pullups straight bar all reps to chest
1x5 BW +16,5 lbs
1x7 BW +11 lbs
1x7 BW +5,5 lbs tried eight but was 2-5 millimeters short.

Chins 1x5 44 lbs
Full ROM lat row 2x5 44 lbs

Bench press 187 lbs
1x10 2x8

DB OHP superset with curls
3x8 44 lbs DB:s
DB Curl 27,5 lbs
1x10

Hacklift toe raise 99 lbs
3x15

Felt pretty good. I'm getting some power back so I'll try not to rush things.

[Steff]

Squats
3x3 242,5 lbs

WG pullups cambered bar all reps to chest @bw with Red rubberband assist.
1x10 1x11 1x10

DB/cable hybrid press slight incline 1 min RI.
2x10 1x8 27,5/33 lbs

Deadlift
2x10 330,6 lbs

OHP 104,7 lbs
1x9 2x8

Curls: 60.6 lbs
3x8

Howorth toe raise 145,5 lbs
1x14 1x12 1x11 + 3-4 burns at bottom position

Weird day... strong on some exercises and weak on others.
Went to failure(or at least very very close to) on deads but managed 2x10 before I dropped to the ground with a blistering head ache after the not so pretty last rep.   This should have been a walk in the park since 3x8 last wednesday was "easy". Now I had to grind them out from the third rep instead of the sixth or seventh.
So now my whole body is aching like it does when I have days like this.

[Steff]

Explosive squats 8x3 101,4 lbs

done as one set (every set in a different order:2, 3, 1/ 1, 2, 3/ 3, 2, 1)
1WG pullups 1x5 BW +11 lbs Then BW 1x10 1x5 Cambered bar all reps to chest. rubber band assisted.
2WG chins 1x4 BW +11 lbs Then BW 1x4 1x5 last set rubber band assist
3Chins 1x5 BW +11 lbs 1x4 BW 1x8 BW +22 lbs

Full ROM long pull 66 lbs
1x7 1x7 1x8

WG bench press 159,8 lbs feet elevated bar 1" higher on chest
2x10 1x8
Cable Flyes 66 lbs
1x10

BNP 85,9 lbs
3x8

BB curl
3x8 72,7 lbs

French press DB
1x9 1x8 1x8 55 lbs
Lying tri ext 1x8 49,6 lbs

Hacklift toe raise 176 lbs
1x13 1x12 1x15

Great day. I still got DOMS from the deadlifts.

[Steff]

Squats parallel
1x2 248 lbs 2x3 231.4 lbs

WG pullups straight bar all reps to chest 2 min RI
1x8 BW +5,5 lbs
1x6 BW +5,5lbs
1x8 BW

Compound set:
Chins 1x8 BW straight bar 6" between hands
WG pull ups 1x5 BW with rubber band cambered bar
WG pulldowns 1x8 88 lbs

Bench press 187 lbs
1x10 1x9 1x8

DB OHP 2 min RI
3x8 44 lbs DB:s

DB Curl 27,5 lbs 2 min RI
2x8 1x10


Hacklift toe raise 110 lbs
1x16 1x15 1x17

Ny squatting sucked today. I don't know if my deadlifting is messing with it but this felt heavy to day.
I'm gonna make squats a priority on the next routine.
Otherwise it's not to bad. Bench has started to move along. So are pull ups and chins to. (despite or because I mess with them)

[Steff]

Squats explosive
5x3 110 lbs +3x3 box jumps @ BW

WG pullups drop set cambered bar all reps to chest
1x9 1x8 1x10 @bw with Red rubberband assist.
1x6 1x4 1x5 @bw with purple rubberband assist.

Chins 1x6 BW +22 lbs

DB/cable hybrid press slight incline 1 min RI.
2x10 1x9 27,5/33 lbs

Deadlift
1x8 1x5 341,7 lbs actually easier than 330 but I decided to stop there and leave something in the tank.
1x5 264,5 lbs explosive

OHP 104,7 lbs
3x8

Curls:
3x8 33 lbs DB:s 1x8 27,5 lbs DB:s

Ran out of time had to drop Howorth toe raise.

Read more: http://weightrainer.proboards.com/thread/1910/bumpy-road-classic-physique?page=21&scrollTo=35052#ixzz2bvxCLvUk