Steff's old school training!

[Steff]

Wall squats: 110 lbs RI: 1 min
3x10

Wide grip pullup all reps on straight bar(touching chest).
1x12 BW
Drop set: 1x4 11 lbs 1x2 8 lbs 1x2 5,5 lbs 1x2 2,25 lbs 1x1 BW
1x8 2,25 lbs

DB BP 77 lbs
2x9 1x8 + rest paus +2+1+1

Std press 91.5 lbs
3x9

Superset:
Curls: 67.2 lbs
3x10
Reeves machine calfs 112,4 lbs
1x34 1x29 1x31

I'm gonna back off the weight on DB BP and start over.
Still waiting for those damn shoes.... 

[Steff]

Wall squats: 110 lbs 1 min RI
3x15

Superset Hacklift frog squats and Leg extesions
Frog: 2x8 22 lbs
leg ext 2x8 44 lbs

Wide grip pullup BW. RI 17 sec between microsets. Made it even though I took a wider grip than usual by mistake on the 2 first sets.
3x 4x2
1x3 eccentric BW+2,25 lbs

DB BP 60,6 lbs 90 sec RI
2x12 1x10

BPN Std press 80,4 lbs
3x9

Superset:
Bar curl 58,4 lbs
3x10

Reeves machine calves 112,4 lbs
1x37 1x27 1x28

Squats feeling fine! Still gaining and that makes me a better father, husband and friend.. It makes my day!   
Discovered that I want to bend my right leg ever so slightly on Reeves machine calfs. So I straightened that out.... jeez the cramp and pump that hit my calf...   
I will stay on the 17 sec RI on pullups for another week.

[Steff]

Wall squat 110 lbs 2-3 min RI
3x20

Superset Hacklift frog squats and Leg extesions
Frog: 2x9 22 lbs
leg ext 2x9 44 lbs

Wide grip pullup BW+5,5 lbs. With rubber band, Cambered bar, touching chest.
1x13
1x15
1x14

DB BP 66 lbs 2 min RI
3x8

Std press 100,3 lbs
3x9

Bar curl 62,8 lbs slow eccentric
3x10

Std toe raise
1x60 1x40 1x43 BW

Felt worn out but managed to pull off a few PB:s. 
I will decrease the volume on leg work next week. Going
Gironda on everything else   , but just for that week. Then back to heavier lifting. Current bodyweight 162,2 lbs (73,6 kg).

[Sergio]

I hope this week I will post my log too. and you will not be more the solitaire training of the forum.   Very good work, Steff, and all the good work for the heavy training phase.

[Steff]

I'm having thoughts about doing some sort of concurrent periodization... Something along the
lines of full body 3 times/week doing 8x3 for chest and back monday, 3x8-10 wednesday and 8x8 friday.
I'm not sure how to place the other body parts (read legs since the smaller ones won't need as much work).
I don't know if this is a good or a stupid
idea.... 

[Steff]

I hope this week I will post my log too. and you will not be more the solitaire training of the forum.   Very good work, Steff, and all the good work for the heavy training phase.

Thank you I do my very best.
Sometimes the training can serve as a refuge/sanctuary, but everything has a place and a time.

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats
2x20 99 lbs

Straight arm pullovers:
2x20 39,6 lbs


Giant set:Frog squat,Leg ext, SLDL, Leg curl 2x12:
Frog: 22 lbs
leg ext 44 lbs
SLDL 99 lbs
Leg curl 66 lbs

Modified Gironda long pull 20 sec RI. Had to increase RI to 30 sec for the 2 last sets... so next time I'll go for 25-26 sec.
6x8 2x8 126,7 lbs + 1x3 198,4 lbs

DB bench press 20 sec RI:
6x8 1x6 1x4 44 lbs +1x1 77 lbs

Bradford press 25 sec RI had to increase RI to 40 for the 2 last sets
6x6 55 lbs (last rep PBN to lockout each set)

DB swing 25 sec RI
3x6 13,2 lbs

High bench curl 30 sec RI
3x8 22 lbs

Push down 30 sec RI:
4x8 121 lbs +power pushdowns 1x8 1x6 154 lbs

IF I do my experiment with concurrent periodization I've decided to do it like this:
Legs:                Monday 8x3, Wednesday 3x8, Friday 6x6
Chest and back:Monday 6x6, Wednesday 8x3, Friday 3x8
Shoulders:        Monday 3x8, Wednesday 6x6, Friday 8x3 

Arms and calfs will be trained slightly different

[Steff]

Wall squats supersetted with straight arm pullovers:

Squats 121,2 lbs
1x15+ focused so much on form that I lost count...
1x20

Straight arm pullovers:
2x20 44 lbs


Giant set:Frog squat,Leg ext, SLDL, Leg curl 2x10:
Frog: 27,5 lbs
leg ext 49,6 lbs
SLDL 110 lbs
Leg curl 71.6 lbs

90° Race dive rows 25 sec RI
7x6 99 lbs

Neck press slight incline 30 sec RI
6x7 90,3 lbs should have gone for 101,4 lbs

BNP and bent over laterals 30 sec RI
4x8 49,6 lbs
4x8 11 lbs

Incline curl 20 sec RI
6x7 15,4 lbs

45° Tricep pushdowns. 25 sec RI
6x6 88 lbs

My shoes has finally arrived so I'll go and get my
custom made inlays(don't know if that's the right word)
done after lunch today.   

[Steff]

Squats
1x15 132 lbs +straight am pullover 1x20 22,5 kg
1x15 154 lbs +straight am pullover 1x20 22,5 kg
1x10 154 lbs

Wide grip pullup BW. With rubber band, Cambered bar, touching chest. 40 sec RI
6x6 (made all of the sets and reps this time)

Gironda dips BW 25 sec RI (easier this time)
6x6

Gironda High pull supersetted with DB Bent over laterals 20 sec:
4x8 38,5 lbs
4x8 15,4 lbs

Spider curl 44 lbs 25 sec RI:
3x10

Decline DB tricep extensions 20sec RI:
3x10

Reeves machine calfs 101,4 lbs 20 sec RI:
1x37 1x17 1x10

Squats will be form focused increasing the weight with 5 kg if I make 3x10 with perfect form until
I reach 85 kg, then I start increasing with 2,5 kg etc.

[Steff]

I've decided to try out my concurrent routine. Since I'm not (yet) at the weights I "should" be using when doing
squats 8x3 I will not be able to give a totally fair assessment of the routine.

I reorganized it a bit with a little less volume to start with:

Legs: Monday 8x3, Wednesday 3x8, Friday 6x6
Chest and back: Monday 6x6, Wednesday 8x3, Friday 3x8
Shoulders: Monday 3x8, Wednesday 6x6, Friday 8x3

Arms and calfs will have a little different rep scheme.... Ok I haven't decided yet but slightly less volume on arms and more on calfs...