Steff's old school training!

[Steff]

I've added some stuff into this routine. I do OL squats when it's PL squats and I do front squats when it's written OL squats. And I do regular deads.
Laterals, calfs, curls, abs, chins, pull ups, and rows are added to the routine. OHP/BNP and tricep work are added more moderately.

Squats dropset with belt 3 min RI
4x4 209,4 lbs parallel, supposed to be 5-10 cm above but I'm not used to that.
4x6 165,3 lbs ATG or below parallel but I went atg

Bench dropset 3 min RI
4x4 181,8 lbs
4x6 154,3 lbs

Reversed row on platform 40 sec RI ("Arnold" style)
2x15 76,6 lbs very strict

Pull ups outside shoulder width 2 min RI slow reps on cambered bar
1x8 1x10 purple rubberband

70° laterals
2x12 17,6 lbs DB:S

BNP thick bar
1x12 60,6 lbs

Curls thick bar 1,5 min RI
1x12 2x8 55 lbs

French press
1x12 1x10 39,6 lbs DB

Crunches 4xmax

Calf raise 1x11 2x10 1x9 264,5 lbs

Was maybe a bit too cautious when I picked the weight for squats but I rather have them in good form and work my way up from there.

[Steff]

Front squats warm up:
1x6: 30 kg, 42,5 kg, 55 kg, 62,5kg, 67,5 kg

Front squats in Goliath machine with rubber bands:
1x6 87,5 kg 1x5 90 kg 1x5 95 kg 1x5 97,5 kg

CGBP
2x5 60 kg 2x5 62,5 kg

Deadlift superset:
3x4 140 kg
3x5 160 kg partial deadlift 8 cm off the ground

Pull ups superset:
2x4 BW
2x6 BW purple rubber band assist

DB row with twist: 2x7 18 kg DB

DB swing: 2x12 6 kg

DB curl 3x8 12,5 kg
French press 2x10 20 kg 1x8 22,5 kg

Abs crunches 4xmax

The setup of the machine took me a while(never used it before). So I had to cut out calf raises

[Steff]

Deadlift 3x5 125 kg (these were a B**** to get through due to the DOMS)

Bench 1x5 82,5 kg 2x5 87,5 kg 3x5 90 kg

Chins and OHP in superset
1x5 BW +20 kg 4x5 BW +15 kg
5x5 42 kg

BB Row 5x5 44 kg

HB Row and 45° shrugs in superset
1x10 1x8 10 kg DB:s
1x5 20 kg DB:S 1x7 15 kg DB:s

BB Curl thick bar 3x6 31 kg
Tri ext 3x6 33 kg

Calf raise 1x20 BW 1x10 115 kg 1x20 BW 2x9 115 kg

ABS crunches 4xmax

[Steff]

Squats dropset with belt 3 min RI
4x4 81,5 kg parallel,
4x6 75 kg atg

Bench dropset 3 min RI
4x3 100 kg 10 cm box
4x5 75 kg

Reversed row on platform 40 sec RI ("Arnold" style)
2x15 40 kg

Pull ups outside shoulder width 2 min RI slow reps on cambered bar
1x10 1x9 purple rubberband
Pull downs drop set spec 1x7 45 kg 1x5 35 kg

70° laterals
2x12 9 kg DB:S

BNP thick bar
1x12 33,5 kg

Curls thick bar 1,5 min RI
1x12 2x8 26 kg

French press
1x12 1x10 20 kg DB

Mod Gironda incline leg raise and Incline crunch superset 4xMax

Calf raise 1x12 2x11 1x9 120 kg

I got a "funny" problem... I eat a lot but right now my weightlifting belt is slacking more and more for each WO.
So I guess I have to eat even more.

[Steff]

Pause front squats:
Warm up: 1x6 30kg, 47,5 kg, 55 kg, 65 kg.
Work sets: 1x5 67,5 kg, 2x5 72,5 kg, 2x5 75 g

Deadlift superset:
Rack deads 3x4 180 kg 43 cm off the ground
RegularDeads 3x4 145 kg

CGBP with 6 cm box 1x5 60 kg, 3x5 70 kg

Pull ups 2x4 BW superset with
Pulldowns 2x6 50 kg

DB row with twist 2x8 20 kg

DB swing 2x10 8 kg

DB curl 2x12 12,5 kg

45° Tri ext 45 kg 2x10

Crunches 1x30 1x25

Calf raise 3x12 100 kg

[Steff]

Rack deads 1x150 kg 3x3 180 kg 43 cm off the ground

Bench 1x5 82,5 4x5 90 kg

Chins and OHP in superset
1x5 BW +22 kg 4x5 BW +17 kg
5x5 47,5 kg

BB Row 5x5 50 kg

HB Row and 45° shrugs in superset
1x10 1x10 10 kg DB:s
1x10 1x8 15 kg DB:s

BB Curl thick bar 3x6 33 kg
Tri ext 3x6 36 kg

Crunches 1x30 BW 2x15 BW +10 kg

Didn't have time for calf raises had to go to work.

[Steff]

Got a little "twingy" (it's not really the right word here because this came sneaking up to me) in my right hamstring glute area.
So I have to take it easy with the deads. The problem is that they where based on a calculated 200 kg max. I might be good for 190 kg so some of the training has been a bit over the top.
Deads should have been 10 kg lighter throughout the program....
The good thing is that my back is kinda "indestructible" I actually feel fresh and strong in that area.

[Steff]

Squat
Ramping up: 80kgx5 90kgx5 95kgx4 100kgx3 102,5x2
Eccentic: 3x3 120 kg

Bench dropset 3 min RI
4x3 87,5 kg
4x6 72,5 kg

Reversed row
2x11 42,5 kg

Pullups dropset
2x3 BW+2 kg
2x6 BW purple rubberband assist

70° laterals
2x10 10 kg

BNP thick bar 1x12 35,5 kg

Curl 2x10 27kg

Tri ext 2x12 27,5 kg

Calf raise drop set
1x8 1x7 1x6 140 kg
2x20 1x15 BW

Mod Gironda incline leg raise superset with Decline crunches
1x10 1x10 1x5
1x14 1x12 1x8

[Steff]

Front squats warm up:
1x6: 30 kg, 42,5 kg, 55 kg, 65kg, 75kg

Front squats in Goliath machine with rubber bands:
1x6 87,5 kg 1x5 90 kg 1x5 95 kg 1x4 100 kg

CGBP
2x5 60 kg 3x4 62,5 kg

Deadlift superset:
3x3 132,5 kg
3x4 152,5 kg partial deadlift 8 cm off the ground

DB row with twist: 2x11 20 kg DB

Pull ups superset:
2x3 BW
2x6 BW purple rubber band assist

Pull downs 2x8 50 kg

DB swing: 1x12 1x11 8 kg

DB curl 2x12 12,5 kg
45° Tri ext 2x10 45 kg

Abs:crunches 2x20 1x15 10kg

Calf raise 2x13 1x12 100 kg

I choose to pick weights on deads based on a 1RM of 180 kg. If I had been free from injury I could have gone with at least 190 kg.
Bench work feels too easy on this program, don't know why...?

[Steff]

Rack deads 1x5 110 kg 1x5 115kg 1x3 122,5 kg 1x3 125 kg 1x3 115 kg 8 cm off the ground

Bench 2x5 82,5 3x5 90 kg

Chins and OHP in superset
5x5 BW +19 kg
5x5 53 kg

BB Row 5x5 56 kg

HB Row and 45° shrugs in superset
1x10 1x12 10 kg DB:s
1x10 1x11 15 kg DB:s

BB Curl thick bar 3x6 35 kg
Tri ext 3x6 40 kg

Crunches 1x20 1x18 1x15 BW +15 kg

Calf raise 140 kg 1x8 1x7 1x8 super set with
Caf raise BW 3x20

In my mind the bench is still a bit low in volume.