Steff's old school training!

[Steff]

Warm up: dynamic stretching.

Pause Squats 5x6 162 lbs 1 min RI, 5 sec pause first rep of last set stretching to reach my current absolute max depth.
Leg ext 1x12 +4 burns at top

SLDL 5x6 124,5 lbs 1 min RI

BB Row thick bar 5x6 123,4 lbs 2 min RI
WG pull ups 1x12 BW purple rubber band assisted

Bench press 5x6 154 lbs 1 min RI
Gironda reverse dips 1x12 BW +6,6 lbs

70° laterals 3x6 15,4 lbs 30 sec RI
Bent over laterals 2x6 15,4 lbs

BNP 4x6 69.4 lbs 40 sec RI

Superset 30 sec RI
Curl(thick bar) 4x6 57,3 lbs
Tricep ext 4x6 66 lbs

Hacklift toe raise 5x6 198,4 lbs

Great squat day! Did pause squats to make it harder.

[Steff]

Warm up: dynamic stretching and 1x5 121 lbs

Squats 5x6 174 lbs 1,5 min RI
Sissy squat in hack lift 1x12 44 lbs

Leg curl 5x6 70,5 lbs 30 sec RI

Chins 5x6 24,2 lbs 2 min RI (some shorter)
Mod Long pull 1x13 126,7 lbs

Dips 5x6 BW +48,5 lbs 1 min RI
Neck press 1x12 123,4 lbs

70° laterals 4x6 17,6 lbs 40 sec RI
BNP 4x6 74,9 lbs 1 min RI

Superset 1 min RI
Curl(thick bar) 4x6 61,7 lbs
Tricep ext 4x6 70,5 lbs

Superset:
Hacklift toe raise 5x6 209,4 lbs

Great squat today, 174 lbs felt like 110. My form was better than ever and felt really natural.   
Chins was surprisingly hard, I've gained about 3-4 lbs since july but it shouldn't make that much of a difference.

[Steff]

Warm up: dynamic stretching.

Squats 5x6 186 lbs 2 min RI, last set paus squats.
Hack lift Sissy squat supersetted with Leg ext 1x8 59,4 lbs 1x8 66 lbs

SLDL 5x6 143 lbs 1 min RI

BB Row thick bar 5x6 lbs 2 min RI
90° RD rows 1x12 132 lbs
High Bench row 2x8 17,6 lbs DB:s

Bench press 5x6 176 lbs 1,5 min RI
Cable cross 1x12 66 lbs

70° laterals 3x6 17,6 lbs 30 sec RI
Bent over laterals 2x6 17,6 lbs

BNP 4x6 76 lbs 1 min RI

Superset no RI
Curl(thick bar) 4x6 66 lbs
Tricep ext 4x6 76 lbs

Hacklift toe raise 5x6 224,8 lbs 30 sec RI

Over all a great WO! Next week the weights are getting heavier so I'm going with a 3 min RI average.

[Steff]

 Warm up: dynamic stretching and 1x5 99 lbs 1x3 132 lbs 1x2 154 lbs

Squats 5x6 198,4 lbs 3 min RI
Leg ext: 1x12 +5 burns @top 62,8 lbs

Leg curl 5x6 74,9 lbs 1 min RI

Chins 5x6 28,6 lbs 3 min RI
WG pullups 1x7 BW+ 5,5 lbs purple rubberband assist
Reversed grip row(ez bar) 1x10 81,5 lbs

Dips 5x6 BW 55 lbs 2-3 min RI
Reversed Gironda dips 1x10 BW +8,8 lbs

70° laterals 3x6 22 lbs 40 sec RI
Bent over laterals 2x6 22 lbs 40 sec RI

BNP 4x6 85,9 lbs 2 min RI

Superset 1 min RI
Curl(thick bar) 4x6 70,5 lbs
Tricep ext 4x6 79,3 lbs
Spider curls 1x10 44 lbs
45° tricep pushdown 1x10 88 lbs

Hacklift toe raise 5x6 242,5 lbs short RI less than 20 sec

Everything felt "easy" despite the fact that I felt mentally way off... and not in a good way! 

[Steff]

Warm up: dynamic stretching and 1x5 99 lbs 1x3 143,3 lbs 1x165,3 lbs

Squats 5x6 210,5 lbs 3 min RI,
Hack lift Sissy squat 1x12 55 lbs

SLDL 5x6 151 lbs 1 min RI

BB Row thick bar 5x6 133,3 lbs 2 min RI
Mod Long pull 1x14 154 lbs

Bench press 4x6 198 ,4lbs 3 min RI
Neck press 1x7 + rest paus 1+2 134,4 lbs

70° laterals 1x6 27,5 lbs/ Drop set 1x4 27,5 lbs 1x2 22 lbs/ 1x6 22 lbs 30 sec RI
Bent over laterals 1x6 27,5 lbs 1x6 22 lbs

BNP 2x6 1x4 + 3 eccentric 91,4 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 4x6 74,9 lbs
Tricep ext 4x6 83,7 lbs

Had to rush to work... no calfs this time. Squats felt really easy except for the first set when I messed with the groove for some reason...
Got a pump from H*** in my arms. By the way I measured them yesterday 15,15" cold and flexed!

[Steff]

Warm up: dynamic stretching and 1x5 110 lbs 1x3 154 lbs 1x2 176 lbs

Squats 5x6 222,6 lbs 3-5 min RI

Superset:
Sissy squats Hack lift 1x7 66 lbs
Leg ext: 1x7 77 lbs

Leg curl 5x6 88 lbs 2 min RI

Superset 2 min RI
Chins 5x6 33 lbs
Dips 4x6 BW 61,7 lbs

90° Race dive row 1x12 143,3 lbs
High bench row 2x8 19,8 lbs

Cable cross 1x11 66 lbs

70° laterals 2x6 27,5 lbs 1x6 19,8 lbs 30 sec RI
Bent over laterals 1x6 27,5 lbs 1x6 19,8 lbs 30 sec RI

BNP 1x6 1x4 +2 eccentric 1x2 +4 eccentric 97 lbs 1 min RI

Superset no RI
Curl(thick bar) 3x6 79,3 lbs
Tricep ext 3x6 88 lbs

Didn't have time to finish all sets on arms. Calf raise had to go again, but they are one of my better developed muscles so no worries.
3x5 or 4x4 next week... decisions decisions decisions...

[Steff]

Warm up: dynamic stretching and 1x5 99 lbs 1x3 143,3 lbs 1x165,3 lbs

Squats 3x5 213,8 lbs 3 min RI,
Hack lift Sissy squat 1x10 44 lbs superset with -
Leg ext 1x7 66 lbs

SLDL 4x5 162 lbs 1,5 min RI

BB Row thick bar 4x6 144,4 lbs 3 min RI
WG pull downs 1x15 99 lbs
One arm DB row 1x11 1x8 39,6 lbs

Bench press 3x5 213,8 lbs 4 min RI
Reversed Gironda dips 1x12 BW +8,8 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x6 27,5 lbs

BNP 3x5 88 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 3x5 71,6 lbs
Tricep ext 3x5 90,3 lbs

Calf raise 5x6 264,5 lbs 1 min RI

Form on squats better. My hips have a tendency to initiate the ascending when weights get closer to 220, at 209 no probs. Today I managed to fight it, so a small but important victory for me! 

[Steff]

Warm up: dynamic stretching and 1x5 110 lbs 1x3 154 lbs 1x2 176 lbs

Squats 3x5 219,3 lbs 3-5 min RI

Superset:
Sissy squats 1x7 44 lbs
Leg ext: 1x12 44 lbs

Leg curl 5x6 82,6 lbs 2 min RI

Superset 2 min RI
Chins 4x5 35,8 lbs
Dips 3x5 BW 66 lbs

Long pull 1x13 + 3 burns 165,3 lbs

Neck press 1x12 128,9

70° laterals 3x5 27,5 lbs 45 sec RI
Bent over laterals 2x5 27,5 lbs 45 sec RI

BNP 3x5 92,5 lbs 2 min RI

Superset 1 min RI
Curl(thick bar) 3x6 76 lbs
Tricep ext 3x6 94,7 lbs

Calf raise 5x6 281 lbs

My training partner had me narrowing my stance on squats, since I apparently had widened it when reaching heavier weights.
Made a lot of difference for me regarding form and performance.
Dips=easy, chins=not as easy but easier than I expected!

[Steff]

Squats 3x5 224,8 lbs 4-6 min RI,
Hack lift Sissy squat 1x10 44 lbs superset with -
Leg ext 1x7 66 lbs

SLDL 4x5 173 lbs 1,5 min RI

BB Row thick bar 4x6 151 lbs 3 min RI
90° RD rows 1x12 143,3 (one sec hold at chest)
Reversed row drop set: 1x8 103,6 lbs 1x6 81,5 lbs
HB row 1x10 19,8 lbs DB:s

Bench press 1x4 3x3 222,6 lbs 5-6 min RI
Cable cross 1x12 66 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x6 27,5 lbs

BNP 3x5 92,5 lbs 2 min RI

Superset 30 sec RI
Curl(thick bar) 3x5 81,5 lbs
Tricep ext 3x5 97 lbs
HB curl 1x10 19,8 lbs
45° tri ext 1x10 88 lbs

Calf raise 5x6 286,6 lbs 1 min RI

Better form on squats... finally and a PR in bench press!

[Steff]

Warm up: dynamic stretching and 1x5 123 lbs 1x3 165lbs 1x2 187 lbs

Squats 3x5 230,3 lbs 5 min RI

Superset:
Sissy squats 1x7 44 lbs
Leg ext: 1x12 55 lbs

Leg curl 5x6 97 lbs 2 min RI

Superset 2 min RI
Chins 4x5 37,4 lbs
Dips 3x5 BW 70,5 lbs

70° laterals 3x5 22 lbs 45 sec RI
Bent over laterals 2x5 22 lbs 45 sec RI

BNP 3x5 94,7 lbs

Superset 1 min RI
Curl(thick bar) 3x6 44 lbs
Tricep ext 3x6 97 lbs

Calf raise 5x6 292 lbs

Squats good enough but not perfect. Chins "easy", Dips "easy". PR in both!