Steff's old school training!

[Steff]

Yesterdays WO:

Squats 5x5 176 lbs technique focused.

Hacklift sissy squat:1x5 BW+22 lbs, 2x5 BW slow eccentric explosive concentric superset with
Leg ext top part 3x10 33 lbs

WG pullups straight bar all reps to chest
1x8 2x7 BW+11 lbs

One arm mod long pull
3x7 66 lbs

Bench press 187 lbs
1x10 1x9 1x8 shorter RI:s than I'm used to

DB OHP 2 min RI
1x10 1x9 1x8 44 lbs DB:s

DB Curl 27,5 lbs 1 min RI
2x10 1x8
Eccentric BB curl 1x4 110 lbs

Hacklift toe raise 176 lbs
1x16 1x15 1x15

Not my best day... had trouble falling asleep the night before. May have had some impact.

[Steff]

Wednesdays WO:

Box jumps 7x1 ramping up to over 1 meter/39,3"(didn't have a tape measure with me.)

Squats explosive 1 min RI
6x3 110 lbs

WGPU Cambered bar, all reps bar to chest.
1x5 1x6 BW, 1x7 BW red rubber band Assist, 1x12 BW purple rubber band Assist

DB row with twist 55 lbs 2 min RI
2x7 1x6

DB/cable hybrid press slight incline 1 min RI.
3x10 27,5/33 lbs

Deadlift
341 lbs 1x7
308 lbs 1x6

OHP 99 lbs 2 min RI
3x8

Curls:
3x8 55 lbs 1 min RI

Some things went good others(deadlift) went baaad.
I will probably change routine in two weeks. Haven't decided to what yet, but one option is Bill Starr 5x5.... but we'll see.

[Steff]

Warm up OH squats.

Squats 5x5 176,3 lbs

WG PU all reps bar to chest on cambered bar
2x9 1x8 @ BW, red rubber band assist.
Top part WGPU 1x12 @ BWgreen rubber band superset with
Chins 1x4 @BW +22 lbs

Mod long pull.
2x10 132 lbs and 1x10 110 lbs with 2 sec hold at chest

WG bench press 165,3 lbs feet elevated bar 1" higher on chest 2 min RI
3x10

BNP 3x8 77 lbs 2 min RI

Superset 2 min RI
BB Curl
3x10 55 lbs
French press DB
2x7 1x6 55 lbs

Hack lift toe raise 220 lbs
1x12 1x11 1x12

OH squats is a great tool for finding the correct squtting technique.   
Had to cut Ri:s and weight to be able to get to my job in time.
Funny thing... I don't seem to be able to do more reps in calf work at a lighter weight. I'm more or less at the same rep range at 176 lbs as I am at 220.

[Steff]

Saturday:
Clean technique with the weightlifters at my gym! FUN stuff but hard.

[Steff]

Warm up: Sheo's stretch 15-20 min + BW squats

Squats 6x6 99 lbs (technique)

Modified Gironda long pull 25 sec RI:
8x8 132 lbs

DB bench press 30 sec RI:
8x8 44 lbs DB:s

Bradford press 27 sec RI
6x6 55 lbs (last rep to lockout each set)

DB swing 25 sec RI
3x10 13,2 lbs

High bench curl 30 sec RI:
2x10 1x8 19,8 lbs

Lying Tricep Ext 2 min RI
2x8 1x6 77 lbs

Sheo's stretch again + adductor stretch in smith machine 5 min

Here's a video on how to do it: http://www.youtube.com/watch?v=MqyV9KIBuPw

[Steff]

Warm up: Sheo's squat stretch

Squats
1x10 66 lbs 1x10 88 lbs 1x10 110 lbs

90° Race dive rows 20 sec RI
6x6 104,7 lbs

Neck press 30 sec RI
7x7 101,4 lbs

BNP and Incline laterals superset 30 sec RI
4x8 55 lbs
4x8 17,6 lbs

Deadlift
1x3 352,7 lbs 3x4 330,6 lbs (had five in me at 352)

Incline curl 20 sec RI
6x6 17,6 lbs

45° Tricep pushdowns. 25 sec RI
1x6 99 lbs 4x6 1x5 88 lbs

Good WO. In my next routine most of my leg work will be concentrated towards re-learning my squat.

[Steff]

Squats 5x5 154 lbs

Compound RI 20 sec:
Mod Long Pull 2x8 143,3 lbs, 1x8 132 lbs, 1x8 121 lbs
90° RD Rows 2x8 110 lbs, 1x8 99 lbs 1x8 88 lbs

Reversed Gironda dip RI 20 sec: BW 5x7 1x5 + 2 eccentric

Compound RI 30 sec:
Gironda High Pull 4x8 44 lbs
Bent over laterals 4x8 17,6 lbs

Spider curls 3x10 49,6 lbs, RI 30 sec

Decline DB Tricep Ext, RI 45 sec
2x10 27,5 lbs DB:s
Drop set 1x4 27,5 lbs DB:s + 1x7 17,6 lbs DB:s

A kind of stressful WO. Monday I'll start a new routine: Relearning the squat.
It'll be full body 3xweek as usual. "New" exercises: dips, row(haven't decided on BB or DB yet) SLDL and leg curl. It'll be some perverted version of HST.

[Steff]

I've had some problems with my right knee due to my foot (weak arch) and my squatting have been suffering quite a bit. So I thought it
would be wise to start over and work on both my flexibility and technique. The routine is kinda HST inspired but with some twists.

First WO:

Sheo's squat stretch 15 min.

Squats 3x15 104,7 lbs 30 sec RI (If I got spotters here I'll just do 2x15 and then one heavier stretch set)

Sissy squat 1x15 11 lbs

Leg curl 3x15 49,7 lbs 30 sec RI

Superset:
BB Row thick bar 3x15 73,8 lbs
Bench press 3x15 115,7 lbs

BNP 1x15 1x13 1x8 50,7 lbs 45 se RI

70° laterals 2x15 11 lbs 30 sec RI

Superset
DB curl 3x15 17,6 lbs DB:s
Tricep ext 3x15 44 lbs

Hacklift toe raise 2x15 1x13 1 min RI

Most of the WO went well. I'll make some changes until next time.

[Steff]

Warm up: Sheo's squat stretch

Squats 2x15 112,4 lbs less than 30 sec RI
Sissy squat 1x15 12 lbs

SLDL (thick bar) 3x15 1 min RI

Chins BW+ 4,4 lbs, 1 min RI: 1x15 1x8 rest paus +5 +2
Mod gironda long pull 1x15 88 lbs

Dips 3x15 17,6 lbs 45 sec rest

70° laterals 3x15 13 lbs 1 min RI
BNP 2x15 55 lbs

Superset:
DB curl 19,8 lbs 2x15
Tri ext 44 lbs 2x15

Hacklift toe raise 3x15 132 lbs 30 sec RI

Wrist curl 2x15 22 lbs 20 sec RI

Squatting form coming together. Less stiffness of the ankles and adductors. Did manage to go deeper today with more flow. 
Need to get new training pants... even though these now have excellent ventilation.... 

[Steff]

Sheo's squat stretch 15 min.

Squats 2x15 120 lbs 30 sec RI
Sissy squat 1x15 13 lbs

Leg curl 3x15 55 lbs 30 sec RI

Superset:
BB Row thick bar 2x15 84,8 lbs
Bench press 2x15 113,3 lbs

90° Race dive row 1x15 88 lbs
Neck press 1x15 94.7 lbs

70° laterals 2x15 14,3 lbs 30 sec RI

BNP 1x15 1x8 60.6 lbs 30 se RI

Superset
DB curl 1x15 22 lbs DB:s, Drop set 1x8 22 lbs + 1x7 19,8 lbs DB:s
Tricep ext 2x15 46,3 lbs

Hacklift toe raise 2x15 1x15 138,8 lbs 1 min RI

Wrist curl 2x15 22 lbs DB:s 1 min RI

Felt fresh today especially during my squats. Piece of cake!
My overall energy has gone up and my squats down... as in deeper. By the way Sissy squats with heels together and knees wide, killer for the teardrop. It's like a frog squat sissy style.