Steff's old school training!

[Steff]

Something was wrong today... I might have caught a virus or something. Dizzy throughout the WO, but the squat superset felt surprisingly easy. Got a bit of a headache after but made it anyway.

Squats dropset with belt 3 min RI
4x3 100 kg parallel... well some even deeper..
4x6 80 kg atg

Bench dropset 3 min RI
4x3 107,5 kg 10 cm box
4x5 80 kg

Reversed row on platform 1 min RI ("Arnold" style)
2x8 50 kg

Pull ups dropset hands outside shoulder width 2 min RI slow reps to chest on cambered bar
2x6 BW red rubber band assist
1x10 Green rubber band, 1x6 purple rubberband
Pull downs 1x5 50 kg directly after last set of pull ups

70° laterals chest leaning on incline bench
2x8 10 kg DB:S

BNP thick bar
1x9 37,5 kg

Curls thick bar 1,5 min RI superset with French press
2x10 28 kg
2x10 22,5 kg

Had to rush to work no calfs or abs today.

[Steff]

Fever for the third day in a row... puls 120 BMP... wohoo... NOT!

I'll redo this week when I get well!

[Steff]

Ok, getting better here! Fever's going down 37,6° C (99.68° F) yesterday and feeling even better today. With a little luck I'll be back in the gym monday.

[Steff]

Squats: Just warm up to 80 kgx5

Deads: Ramp up to 140kgx3

Pull ups chest to cambered bar 5x6 red rubber band assist (this time standing in it) Really strict reps with focus on top part.
Short range Pull downs 2x18 30 kg (from chin to chest)

DB swing: 1x8 1x8 8 kg

DB curl 2x10 10 kg
French DB press 2x10 20 kg

Abs:crunches 3x13 20 kg

Calf raise 2x10 1x12 100 kg

Didn't push myself at all today! I'm just happy to be back in the gym. I even increased the rest when I felt my heart rate go up.

[Steff]

Yesterdays WO:

Squats 1x5 77,5 kg 2x5 90 kg 1x3 90 kg

BB row thick bar 5x5 56 kg

Front n back PD 60 cm behind pulley 3x12 35 kg cambered bar
Pull ups 1x7 red rubberband assist

45° DB shrug 2x12 12,5 kg 2x10 15 kg superset with
Rack pulls 4x3 155 kg

DB press 2x8 1x7 32,5 kg

3 way lateral 2x15

OHP 1x5 1x4 50 kg thick bar

DB curl 3x8 12,5 kg
tri ext 3x10 35 kg

Crunches 3x10 35 kg

Still going a bit easy but harder than wednesday!

[Steff]

Squats dropset with belt 3 min RI
4x3 100 kg parallel... well some even deeper..
4x6 80 kg atg

Bench dropset 3 min RI
4x3 107,5 kg 10 cm box
4x5 80 kg

Reversed row on platform 2 min RI ("Arnold" style)
2x8 50 kg

Pull ups dropset hands outside shoulder width 2 min RI slow reps to chest on cambered bar
2x6 BW red rubber band assist
2x6 purple rubberband


70° laterals chest leaning on incline bench
2x8 10 kg DB:S

BNP thick bar
1x9 37,5 kg

Curls thick bar 2 min RI superset with French press
2x10 28 kg
2x10 22,5 kg

Calf raise 1x14 1x10 1x10 80 kg
crunches 2x15 20 kg 1x22 bw

First "real" WO after my fever. I'm still affected by the sickness, the recovery between sets is not as good as usual.

[Steff]

Pause front squats:
Warm up: 1x6 30kg, 47,5 kg, 55 kg, 65 kg.
Work sets: 3x5 72,5 kg, 1x5 75 kg 1x5 77,5 kg about 1,5-2 sec pause

Deadlift superset:
Rack deads 3x3 170 kg 43 cm off the ground
RegularDeads 3x3 140 kg

CGBP 2x5 60 kg, 2x5 65 kg 4 sec eccentric

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

KB row with twist 1x8 20 kg
DB row with twist 1x8 25 kg

DB swing 2x10 9 kg

DB curl 1x12 1x11 12,5 kg

45° Tri ext 1x8 50 kg 1x10 45 kg

Calf raise 1x12 2x10 100 kg

Incline crunch 1x19 BW 1x9 20 kg 1x15 8 kg superset with
Crunches 1x19 20 kg 1x11 BW 1x12 BW

Now I'm back, felt "easy"! Didn't sleep enough, but got 6,5 hours so not catastrophic even though I could feel it during the WO.

[Steff]

Rack deads 1x5 130 kg 3x3 170 kg 43 cm off the ground

Bench 2x5 87,5 kg 1x5 92,5 kg 1x5 90 kg 1x5 87,5 kg

BB Row 5x5 58 kg

Chins
5x5 BW +20 kg

OHP with thick bar
1x5 1x4 1x3 55 kg

HB Row and 45° shrugs in superset
1x10 1x8 12,5 kg DB:s
1x8 1x10 17,5 kg DB:s

BB Curl thick bar 3x6 36 kg
Tri ext 3x6 40 kg

Calf raise 140 kg 3x8

OHP felt heavy... should have done 5x5 but I suspect that if I had done that (possible with longer RI:s) it would interfere too much with the actual program. Everything else felt good!

[Steff]

Squats 1x5 77,5 kg 2x3 97,5 kg 1x1 107,5 kg
Leg press 3x3 122,5 kg

Bench dropset 3 min rest
4x3 90 kg
4x6 75 kg

Reversed row
2x8 51,5 kg

Pull ups drop set
1x6 BW +5 kg purple rubber band assist @ knees, 1x8 with 2 burns/rep @ top BW green rubber band assist @ feet
1x4 BW no assist, 1x4 BW purple rubber band assist @ feet, 1x8 with 2 burns/rep @ top BW green rubber band assist @ feet

70° DB laterals on incline bench 2x10 1x10 9 kg
BNP thick bar 1x10 37,5 kg

Done as a circuit:
Thick bar curl 2x10 1x8 29 kg
DB french press 2x10 1x8 25 kg
Calf raise 1x13 1x10 1x11 85 kg

Added:
BNC 1x11 20 kg
90° tri ext 1x8 40 kg

Felt really good today! Pushed the WO tempo towards the end.

[Steff]

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

Front squats in Goliath machine with rubber bands and 5 cm board under heels:
1x6 87,5 kg 4x5 90 kg

CGBP 6 cm box
2x6 60 kg 3x6 72,5 kg

Deadlift in goliath machine
1x4 147 kg 3x3 150 kg

KB row with twist 2x10 20 kg
DB row with twist: 1x10 1x8 25 kg

HB row and 45° DB shrug in superset
2x10 12,5 kg
2x10 17,5 kg

OHP
3x3 55 kg

DB swing: 2x10 9 kg

DB curl 2x8 15 kg
DB Spider curl 1x12 8 kg
45° Tri ext 1x6 50 kg 1x10 45 kg

Calf raise 1x13 1x11 1x10 100 kg stricter then before

Easy WO! Would have just taken 70-80 min if it wasn't for the set up of the machine....