Steff's old school training!

[Steff]

Squat 154 lbs (1 min RI)
2x8
1x8 132 lbs

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x14 @ BW (rubber band in the wrong spot... started to swing)
1x11 @ BW +2.75 lbs
1x12 @ BW +2.75 lbs

DB BP 71,6 lbs (2 min RI)
3x8

Std press 97 lbs
3x10

Superset
Bar curl 60.6 lbs
3x10
Abdominal vacuumes
3x10


Howorth Toe raise 189,5 lbs
3x12

Wrist curl 27,5 lbs
1x17 1x14 1x11

Taking it easy with the squatting.
PB:s in STD press and pullups!
"Foam rolled" the vastus medialis with a 30,8 lbs bar.
I have some weird post breakfast nausea. The best breakfast so far have been Reeves power drink.
Although I don't have knox gelatine available.

[Steff]

My knees are better but I'm gonna take a week without squats which I should have done 3 weeks ago... well
you live you learn.   
My interval for intense squatting seem to be about 5 weeks, then I should deload or take a week off.
My legs isn't a lagging body part so I don't know why I push them so hard?
I love squatting in some twisted way... There's something I like about getting under the bar
and not knowing if I'll make my 8 reps or whatever.

Done stupid things like icing my knees for the 2 last weeks of a tweaked 5x5 and got away with it. (I did 5x5-5x8 monday and 5x3 friday)

[Steff]

Smith machine Upside down leg press 44 lbs
1x20 2x30

Wide grip pullup (all reps on straight bar @ BW)
1x12
1x10
1x10


DB BP Drop sets
2x82.6 lbs +6x77 lbs
2x82.6 lbs +4x77 lbs +2x71.6 lbs
2x82.6 lbs +3x77 lbs +5x66 lbs

Std press 91.5 lbs
3x8

Curls: 67.2 lbs
3x8

Reeves machine calfs 200,6 lbs
1x18 1x15 1x16

Did the Upside down leg press just to get full range of motion
for my knees. Totally painless.
PB in pullups... again!   
There's gonna be a lot of snow shoveling today....

[Steff]

Smith machine Upside down leg press 57,3 lbs
3x30 30 sec-1 min RI

Wide grip pullup BW. RI 21 sec between microsets.
3x 4x2 (Nailed them again )

DB BP
10x66 lbs
10x44 lbs + rubber band
Drop set: 4x66 lbs + 3x55 lbs(neg flies) 3x44lbs (rubber band)

BPN Std press 77 lbs
3x10

Superset:
Bar curl 56 lbs (First set: perfect curl )
1x10 1x8 1x10

Cable donkeys 253,3 lbs
1x22 1x23 1x24

Walkouts: 3x330,6 lbs

Pullups are going great, I'm just savoring the moment! 
BNP got it! 
Calf as usual...

[Steff]

Smith machine Upside down leg press 57,3 lbs
2x30 30 sec-1 min RI
1x30 68,3 lbs

Wide grip pullup BW+2,75 lbs. With rubber band, Cambered bar, touching chest.
1x15
1x11
1x11

DB BP 71,6 lbs
2x10 1x9

Std press 100,3 lbs
3x8

Bar curl 62,8 lbs (slow eccentric)
1x10 1x8 1x9

Howorth Toe raise 200 lbs
1x13 2x12

Wrist curl 33 lbs
1x10 1x11 1x11

Walkouts 3x286 lbs


Pullups are FUN now!
Gaining properly and try to not worry too much about
my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.

[Sergio]

my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.

Wow!  Are The eggs raw or boiled?.  Anyway.  Two question:  -Is there no problem of acid stomach with that intake of eggs? -Is this in the day of training or everyday?

[Steff]

my food intake.Been experimenting a bit with going modified
Gironda for breakfast (5 eggs,1 scoop of protein powder, 2 teaspoons coconut oil mixed in oatly.) and post WO Reeves power drink.

Wow!  Are The eggs raw or boiled?.  Anyway.  Two question:  -Is there no problem of acid stomach with that intake of eggs? -Is this in the day of training or everyday?

I eat three versions: Boiled, semi-boiled(30 sec-1 min) and raw.
In average I eat at least 3 eggs a day. but WO days 7-12. I  supplement with HLC tabs and sometimes L-glutamine.
What causes me stomach probs is the way I used to eat..... like a hungry dog, almost no chewing.

[Steff]

Smith machine Upside down leg press
1x30 79,3 lbs, 2x30 68,3 lbs

Wide grip pullup (all reps on straight bar @ BW)
1x13
1x10 (less than 0,5 cm from eleven)
1x10 (less than 0,5 cm from eleven.. again..)
1x4 eccentric on cambered bar


DB BP Drop sets
3x82.6 lbs +5x77 lbs
3x82.6 lbs +4x77 lbs +2x71.6 lbs
4x82.6 lbs +3x77 lbs +4x66 lbs

Std press 91.5 lbs
3x8

Curls: 67.2 lbs
2x9 1x8

Reeves machine calfs first set: 200,6 lbs, second and third: 222,6 lbs
1x22 1x14 1x15

Going to see a PT regarding the knees. They're getting better but
it's slow... my guess it's connective tissue that's been over used...or abused. Better safe than sorry!   
Gaining is pretty good otherwise. I'm disappointed about
making not eleven reps on the second and third set of pullups...
I want it soooo baaad.

[Steff]

Smith machine Upside down leg press
1x30 79,3 lbs 2x30 90,3 lbs 30 sec RI

Wide grip pullup BW. RI 19 sec between microsets.
3x 4x2 (Can't really say that I nailed them again, but I did make it )

DB BP
8x55 lbs Mod flyes
10x49,6 lbs + rubber band
10x66 lbs ordinary press

BPN Std press 80,4 lbs
3x8

Superset:
Bar curl 58,4 lbs (First set: perfect curl )
3x10

Cable donkeys 264,5 lbs
3x20

I will stay with the pullup RI another week.
Calfs is still gaining at a ridiculously high rate. Got a new PB on BNP! 

[Steff]

Smith machine Upside down leg press 101,4 lbs
3x30 30 sec RI

Wide grip pullup BW+2,75 lbs. With rubber band, Cambered bar, touching chest.
1x16
1x12
1x14

DB BP 71,6 lbs
3x10

Std press 100,3 lbs
1x9 1x8 1x9

Superset:
Bar curl 62,8 lbs shorter RI than usual
1x10 1x10 1x8

SLDL: 88 lbs
3x12

Well I'm going to do at least 2 weeks of joint recovery for my
knees and cut down calf work to once a week. During that time I'll go for some Gironda stuff on the rest of the body.
A pretty good PB on rubber band pullups!