Steff's old school training!

[Steff]

Warm up: Sheo's squat stretch

Squats 2x15 121 lbs less than 30 sec RI. Misread log and put 6 lbs too little on bar... CRAP! But on the bright side: Jeez this was easy, REALLY easy like 44 lbs easy!
Sissy squat 1x15 13 lbs

SLDL (thick bar) 3x15 77 lbs 30 sec RI I'm gonna put these on rowing day to save my forearms for chinning.

Chins BW+ 6,6 lbs, 1 min RI: 1x12 1x8 1x7 rest pause 1x2
Mod gironda long pull 1x15 99 lbs

Dips 1x15 1x9 rest paus 1x5 1x1 19,84 lbs 45 sec rest
Neck press 1x15 103,6 lbs I've found that I get less shoulder action if I lower it to the middle of the top third of my chest instead of the neck.
I don't know why though.

70° laterals 3x15 15,4 lbs 45 sec RI
BNP 1x15 63,9 lbs

Superset:
DB curl 22 lbs 2x15
Tri ext 48,5 lbs 2x15

Hacklift toe raise 2x15 1x12 147,7 lbs 30 sec RI

[Steff]

Sheo's squat stretch 15 min.

Squats 2x15 135,5 lbs 30 sec RI
Sissy squat 1x15 15,4 lbs

SLDL 3x15 83,7 lbs


BB Row thick bar 1x15 1x8 +3 +4 95,4 lbs

Bench press 1x15 1x6 +3 +2 +4 151 lbs

90° Race dive row 1x15 99 lbs

Cable cross 1x15 44 lbs

70° laterals 2x15 17,6 lbs 30 sec RI

BNP 1x15 1x6 +4 +5 68,3 lbs 30 se RI

Superset
Curl(thick bar,44 lbs +6 lbs) 1x15, OL bar 1x15 22 lbs
Tricep ext 2x15 51,8 lbs

Superset:
Hacklift toe raise 2x15 1x13 160,9 lbs
Wrist curl 1x16 1x15 22 lbs DB:s

Had to rush the WO to get to my job in time. Unbelievable pump though! 

[Steff]

Warm up: Sheo's squat stretch

Squats 2x15 143 lbs 45 sec RI
Sissy squat 1x15 16,5 lbs

Leg curl 3x15 66 lbs 1 min RI

Chins BW+ 8,8 lbs, 1 min RI: 1x13 1x8 1x5 rest pause 1x2 +1x2 +1
Mod gironda long pull 1x15 110 lbs

Dips 2x15 22 lbs 1 min RI
Neck press 1x7 +5 +4 123,4 lbs

70° laterals 3x15 15,4 lbs 45 sec RI
BNP 1x13 +2 72,7 lbs

Superset:
DB curl
1x12 27,5 lbs +1x3 22 lbs,
1x5 27,5 lbs +1x5 17,6 lbs +1x5
Tri ext 55 lbs
2x15
Spider curl: 1x max 44 lbs + dutch twister 1xmax 17,6 lbs
45° tri ext: 1xmax 66 lbs

Hacklift toe raise 2x15 1x12 165 lbs superset with
Wrist curl 1x17 1x6 22 lbs DB:s

My hamstrings was still cramping when I started doing chins... kinda annoying.
Squats has started to have a nice flow to them. No bounce at the bottom and no butt tuck or tendencies of "ass upp first". But best of all NO pain in my knees what so ever. Which is funny because I push them forward as far as my ankles allows them. But we're all different.

[Steff]

Squats 3x10 137,7 lbs 30 sec RI.
Sissy squat: 1x10 33 lbs

Leg curl 4x10 30 sec RI

Chins BW+ 16,5 lbs, 2 min RI.2x10 1x5 +2+2+1 (I'm gonna adjust the weight here since the calculator don't match reality very well)
Mod gironda long pull 1x10 110 lbs

Dips BW+33 lbs 3x10 1 min RI
Neck press 1x10 101,4 lbs I've found that I get less shoulder action if I lower it to the middle of the top third of my chest instead of the neck.
I don't know why though.

70° laterals 3x10 15,4 lbs 45 sec RI
BNP 2x10 66 lbs

Superset:
DB curl 27,5 lbs 2x10 22 lbs 1x10
Tri ext 56,2 lbs 3x10

Hacklift toe raise 3x10 165,3 lbs 1min RI

Ha ha ha! I need new glasses, or at least start using the ones I have. I should have done chins with 11 lbs not 16,5!

[Steff]

Sheo's squat stretch 15 min.

Squats 2x10 147,7 lbs 30 sec RI
Sissy squat 1x10 35,3 lbs

SLDL 3x10 100,3 lbs


BB Row thick bar 3x10 97 lbs
90° Race dive row 1x10 104,7 lbs

Bench press 2x10 147,7 lbs
Cable cross 1x10 55 lbs


70° laterals 2x10 17,6 lbs, 1x10 13 lbs 30 sec RI

BNP 2x10 72,7 lbs 40 sec RI

Superset
Curl(thick bar) 2x10 52,9 lbs
Tricep ext 2x10 57,3 lbs

Superset:
Hacklift toe raise 3x10 176 lbs
Wrist curl 1x18 1x16 22 lbs DB:s

Nauseous the whole WO... don't know why.... felt strong though...

[Steff]

Squats 3x10 157,6 lbs 1 min RI.
Sissy squat: 1x10 37,4 lbs

Leg curl 3x10 66 lbs 40 sec RI

Chins BW+ 13 lbs lbs, 2 min RI 2x10
Mod gironda long pull 1x10 122,3 lbs

Dips BW+37,4 lbs 3x10 1 min RI
Neck press 1x10 108 lbs

70° laterals 3x10 17,6 lbs 30 sec RI
BNP 2x10 72,7 lbs

Superset:
BB curl 56,2 lbs 2x10 (thick bar counting the bar as 44 lbs)
Tri ext 60,6 lbs 2x10

Hacklift toe raise 3x10 187,3 lbs 1min RI

DB wrist curl 1x20 1x10 22 lbs
Incline BB wrist curl 1x12 44 lbs

Fairly good WO. Woke up a bit too late so my breakfast was kinda small... well I'll just have to make it up during the day! 
Had a slight tendency to tilt forward today during squats. No biggie, but it annoys the sh** out of me. Felt amazingly strong when doing dips, but then again I should. My PR is 1x16 @ BW +44 lbs.

[Steff]

Adding a modified version of PLP to keep BF at a decent percentage. I'll squat instead of doing lounges to get a better groove, and I just do my reps on off days only increasing reps by 4 every weekend.

After this HST inspired stuff I'm gonna do a powerlifting routine for 8 weeks and of course I'll add my own small tweaks to it.

[Steff]

Sheo's squat stretch 15 min.

Squats 3x10 167,5 lbs 30 sec RI
Sissy squat 1x10 39,6 lbs

SLDL 3x10 113,5 lbs


BB Row thick bar 3x10 110 lbs 1 min RI
90° Race dive row 1x10 126,7 lbs

Bench press 2x10 167,5 lbs
Cable cross 1x10 60,6 lbs


70° laterals 2x10 19,8 lbs
Bent over laterals 1x10 19,8 lbs

BNP 1x10 1x8 +2 77 lbs 1 min RI

Superset
Curl(thick bar) 2x10 60,6 lbs
Tricep ext 2x10 63,9 lbs

Superset:
Hacklift toe raise 3x10 198,4 lbs
Wrist curl 1x13 1x10 27,5 lbs DB:s

Incline BB wrist curl 1x11 55 lbs

Felt good today!
Need to concentrate more on squats.

[Steff]

Squats 3x10 177,4 lbs 2 min RI.
Sissy squat: 1x10 41,8 lbs

Leg curl 3x10 74,9 lbs 1 min RI

Chins BW+ 22 lbs lbs, 2 min RI 1x10 2x6 +2 +2
Mod gironda long pull 1x10 143,3 lbs

Dips BW+44 lbs 2x10 less than 1 min RI
Neck press 1x10 123,4 lbs

70° laterals 3x10 22 lbs 60 sec RI
BNP 2x10 81,5 lbs

Superset:
BB curl 62,8 lbs 2x10 (thick bar counting the bar as 44 lbs)
Tri ext 69,4 lbs 2x10

Hacklift toe raise 3x10 220 lbs 1min RI

Fastest WO so far.
Squats had the best groove ever so I'm happy. Dips easy as hell.

[Steff]

Warm up: dynamic stretching and 1x5 121 lbs

Squats 3x10 187,3 lbs 2 min RI
Sissy squat 1x10 44 lbs

SLDL 3x10 126,7 lbs 1,5 min RI

BB Row thick bar 2x10 1x7 +3 123,4 lbs 2 min RI
90° Race dive row 1x10 132 lbs

Bench press 2x10 1x9 +1 187,3 lbs 4 min RI
Cable cross 1x10 66 lbs


70° laterals 1x8 +2 1x5 +2 +3 27,5 lbs 1 min RI
Bent over laterals 1x5 27,5 lbs + 1x5 22 lbs

BNP 1x10 1x8 +2 85,9 lbs 2 min RI

Superset 1,5 min RI
Curl(thick bar) 2x10 66 lbs
Tricep ext 2x10 73,8 lbs

Superset:
Hacklift toe raise 3x10 220 lbs

Another good squat day... and bench too (Had a previous RI of 6-7 min on bench to do 2x10 at 187,3 .)