Steff's old school training!

[Steff]

1 1/2 pause squats 4x5 50 kg
Frog leg press 1x10 10 kg 1x10 15 kg

DBBP 3x8 27,5 kg DB:s
Pullups straight bar (chest to bar) 2x7 1x8 BW My Rotator cuff was bothering me on the first two sets.

BNP regular bar 3x10 35 kg
Cable row 1x10 50 kg 1x10 55 kg 1x10 60 kg

DB curl 3x10 10 kg DB:s
French press w DB 3x10 20 kg

DB laterals 3x8 8 kg

SLDL 3x8 50 kg
Leg curl 2x10 30 kg

Calf raise 3x10 80 kg

My knee feels good but I still have to get some recovery time for my right rotator cuff. So next week will be pretty easy to.

[Steff]

Squats 5x5 70 kg explosive
Frog leg press 1x10 20 kg 1x8 25 kg
Leg ext 1x10 15 kg 3 sec eccentric 1 sec hold at top

DBBP 15° inline 5x8, 1x7 +1 1x3 +3 +1, 1x4 +3 +1 20 sec RI

Cable row 8x10 50 kg 1 min RI

Bradford press 6x6 20 kg 20 sec RI

SLDL 3x8 60 kg
Leg curl 2x8 35 kg

DB curl 3x10 10 kg
Rope French press 3x10 40 kg
Calf raise 4x10 80 kg

1x5 head stand

Decided to go for blood flow since icing the RC wasn't successful. (I got better when I didn't ice it)
Lost some stamina since I haven't done Gironda in a while DBBP was supposed to be 8x8 for instance. I'm really satisfied with my squats the form is there, good speed on the concentric and no bounce what so ever at the bottom. I'll keep the weight next week trying to make it faster the week after that I'll go for 80 kg trying to make it just as fast.

[Steff]

Gironda long pull 6x6 70 kg 20 sec RI
Prone eagle 1x12 2 kg DB:s 1x10 1x12 3 kg DB:s
WG Dips 6x6 BW 15 sec RI

11 cm plateau deadlift 1x5 130 kg 2x5 140 kg

HSPU 1x5 BW with assistance
BNP 3x10 37,5 kg

HBC 3x10 10 kg DB:s
90° Tri push 2x10 1x9 45 kg

leg curl 3x8 40 kg
Calf raise 5x10 80 kg

45° cuban rotations 2x10 1,25 kg plates

The RC is a lot better but I try hard to not get carried away.

[Steff]

1 1/2 pause squats 4x5 55 kg
Frog leg press 2x10 25 kg
Leg ext 1x8 20 kg

DBBP 5x6 1x5 +1 25 kg DB:s 20 sec RI

Compound set 20 sec rest between exercises:
90° RD row 3x6 50 kg
Reversed Row 1x6 1x3 +3 1x3 +3 50 kg

Bradford press 6x6 22,5 kg 20 sec RI

Compund set 20 sec RI
HBC 3x6 9 kg DB:s
BNC 3x6 35 kg

Compound set 15 sec RI
French press w DB 4x6 20 kg
Kick backs 4x6 4 kg pause att top

Prone eagle 2x10 4 kg
45° cuban rotations 2x10 1,25 kg plates

SLDL 3x8 65 kg
Leg curl 2x8 42,5 kg

Calf raise 3x10 90 kg

My knee felt a bit sore directly afterwards so I'm gonna back off the frog press and leg ext a bit next week like a small deload. Shoulder is a lot better but it feels like some sort of strength imbalance pulls the ball of the joint forward. I gotta sort that out before I go and load it again.

[Steff]

Squats 5x5 75 kg
Frog press 1x12 20 kg
Leg ext 1x10 15 kg 4 sec eccentric

Dips 3x10 BW +10 kg

Chins 5x5 BW +10 kg
WG 90° RD row 1x11 55 kg
Regular 90° RD row 1x8 55 kg

OHP 5x5 45 kg

Superset:
DB curl 3x10 12,5 kg
Lying Tri Ext 3x10 35 kg

Prone eagle 2x10 5 kg DB:s
45° cuban rotations 1x10 1x8 1,25 kg plates
Cable Lateral rotation 2x15 5 kg

Super set:
Leg curl 3x8 40 kg
SLDL 3x8 65 kg

Calf raise 4x10 90 kg

Shoulder getting better and better. My knee is also better but sometime it feels weird.
Squats 80 kg next monday!

[Steff]

Warm up: Push ups, jump squats on to box, 45° cuban rotations

DBBP 5x5 30 kg DB:s 1 min RI
Cable row 8x8 55 kg 25 sec RI

DB OHP 3x8 10 kg DB:s

DB french press 1x10 1x9 1x8 22,5 kg

Deadlift on 11 cm plateau 3x5 120 kg
Leg curl 3x12 35 kg

Incline curls 1x12 1x10 1x10 10 kg DB:s

Lateral rotation 1x18
Prone eagle 1x12 6 kg DB:s
45° cuban rotations 1x10 2 kg DB:s

Calf raise 5x10 90 kg

Lowered the weight on deads to save my knee a bit. Felt good otherwise! My shoulder feels weird at time but the more variation I throw in the better it gets.

[Steff]

Fridays WO:

1,5 squats 4x5 50 kg
Frog press 2x12 20 kg

Dips 3x8 15 kg

pull ups 5x5 BW on straight bar all reps to chest.
90° RD rows 1x12 65 kg

Prone eagle 2x10 4 kg
45 °cuban rotations 2x10 2 kg
Lateral rotations 1x18 5 kg

DB press 3x10 18 kg DB:s

HBC 3x10 10 kg DB:s
Rope FP 3x8 45 kg
BNC 2x12 35 kg
Kick backs 2x8 6 kg DB:s

Calf raise 5x12 90 kg

Mondays WO:

Warm up: BW squats, split squats front n back foot elevated Front foot on 15 cm plateau, OH squat 1x3 40 kg .

Squats 5x5 80 kg

Frog press 1x12 25 kg last rep 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric

DBBP 3x8 35 kg DB:s

Chins 5x5 BW +20 kg
Long pull 1x10 75 kg

DB press 3x8 20 kg DB:s
70° laterals 1x12 10 kg DB:s

DB curl 3x10 12,5 kg
Lying tri ext 3x10 37,5 kg

SLDL 2x8 72,5 kg
Leg curl 3x12 37,5 kg

Calf raise 3x10 95 kg

[Steff]

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau.

Dips 3x8 BW +20 kg
DBBP 1x12 27,5 kg DB:S

OHP 3x5 47,5 kg
70° laterals 3x10 8 kg DB:s

Deadlift on 11 cm plateau 3x5 125 kg

DB curl 1x10 15 kg DB:s 2x10 12,5 kg DB:s
DB french press 3x8 25 kg

Leg curl 3x15 32,5 kg

Calf raise 4x10 95 kg

My knee is a lot better than last week. Strength is returning and my shoulder is getting better.

[Steff]

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau, OH squat 1x5 30 kg

1,5 squats 4x5 55 kg
Frog press 1x10 1x11 30 kg last rep 6 sec eccentric.

DBBP 5x5 37,5 kg DB:s

Pull ups 2x5 BW on cambered bar chin over bar
pull ups 3x5 BW +5 kg on straight bar all reps to chest.

DB press 3x10 20 kg DB:s
70° Laterals 3x10 10 kg DB:s

HBC 1x8 1x7 12,5 kg DB:s 1x10 10 kg DB:s
Rope FP 1x7 47,5 kg 1x7 45 kg 1x10 40 kg
BNC 2x12 40 kg
Kick backs 2x10 6 kg DB:s

Leg curl 1x17 32,5 kg 1x12 37,5 kg 1x9 42,5 kg
SLDL 2x8 75 kg

Calf raise 5x10 95 kg

My knee is feeling really good NO pain. Good speed and form in my squats Felt a bit weak in DBBP so I might have lost some weight(don't no since I don't own a scale). Gonna cut back on the arm training next week as I return to the HST program.

[Steff]

Warm up BW squats, jump squats on boxes, Feet elevated split squats. Front foot on 15 cm plateau + one eleiko metal plate 1x5 BW, OH squat 1x5 30 kg

Squats 5x5 80 kg

Frog press 1x10 22,5 kg First 3 reps 6 sec eccentric.
leg ext 1x10 20 kg 4 sec eccentric +3 just ordinary reps

Dips 4x3 37,5 kg 1x12 BW

Chins 4x3 BW +25 kg 1x12 BW

OHP 1x3 53,5 kg
70° laterals 3x12 10 kg DB:s

BB curl thick bar 3x3 38 kg
Lying tri ext 3x3 45 kg

SLDL 2x6 75 kg
Leg curl 3x10 40 kg

Calf raise 3x12 80 kg

Gonna eat more....