Steff's old school training!

[Steff]

Front Squat 30 sec RI
6x6 132 lbs

Rehab:
Leg ext: 1x20 44 lbs top part

Wide grip pullup rubber band assist all reps to chest on cambered bar
1x11 1x14 1x13 BW 8,8 lbs Was out of breath from the squats the first set... need moore rest

Like one set:
End of bar chins 1x5 BW
High Bench row 1x10 22 lbs DB:s
Short range WG Pull down to chest 1x10 77 lbs
Long pull 1x8 176 lbs

DB/cable hybrid 10° incline 1 min RI
1x10 1x8 1x5 39,6/46,8 lbs
Neck press 1x12 123,4 lbs

Deadlift:
3x8 297,6 lbs

OHP
1x10 93,6 lbs, 1x9 1x8 1x7 104,7 lbs

Curls: 66 lbs
3x8

Howorth toe raise 134,4 lbs
1x14 1x12 1x10 sloow reps

Didn't load the correct weight on OHP first set. Did 4 sets instead of 3.

[Steff]

Full ROM split Squat
3x10 55 lbs

First set:
Hack sissy squats: 1x4 BW immediately followed by eccentric sissy squat and concentric frog squats 1x4 BW + frog squats 1x5 BW

Second set:
Eccentric sissy squat, concentric frog squat 1x5 22lbs +1x7 frog squats.

Leg curl 2x8 88 lbs

Wide grip pullup all reps to chest on cambered bar 15 sec between micro sets
4x2
4x2
4x2

Like one set:
Long pull 1x10
High bench row 1x10 44 lbs DB:s
Forehead to chest Pulldown 1x10 93,6 lbs
Scapula rotations 1x10 110 lbs


DB press 2 min RI.
2x10 1x8 71,6 lbs DB:s

Like one set
Gironda dip 1x9 BW
Neck press 1x5 123,4 lbs

BNP
3x10 80,4 lbs

Superset:
Curls: 3x8 33 lbs DB:s
French press DB 1x9 1x8 1x7 55 lbs

As one set:
DB Preacher curl 1x15 15,4 lbs DB:s
Spider curl 1x12 17,6
Dutch twister 1x7 11 lbs DB:S

As one set
Tricep ext: 1x7 66 lbs
Pullover press 1x6 66 lbs
Pushdowns 1x10 88 lbs

Cable donkeys
1x24 1x19 1x20 242,5 lbs sloow reps.

Got a bit crazy today but it felt good. Gonna eat a lot today... and tomorrow!
Tried Dutch's bicep peak exercise with great success today! 

[Steff]

Squat
3x10 209,4 lbs

Rehab:
Sissy eccentric frog squat concentric 2x6 66 lbs Knees touching the platform
Leg ext: 2x10 66 lbs top part

Wide grip pullup all reps to chest on straight bar
2x8 1x6 30 sec rest 1x2 BW +11lbs, 1x9 BW

As one set
Mod Long pull 1x10 198,4 lbs, 1x10 110 lbs 2 sec pause in contracted position on each rep.
High bench row 2x8 33 lbs DB:s

Bench press
3x8 187,3 lbs When I hit 3x10 on this it'll be a PB!

As one set:
Gironda dips BW +11 lbs 1x7
Neck press 134,4 lbs 1x7

DB OHP 49,6 lbs DB:s
1x7 1x8 1x6 rest 30 sec 1x2

Superset:
Curls:
3x10 71,5 lbs +4 cheat curls + bicep chins 1x7 BW

Reeves machine calfs sloow reps 145,5 lbs
1x24 1x18 1x20

Lousy squat day! Had the power but the groove was gone... not pretty...
Next time I'll skip all the extra work on legs and just add another set of squats instead, even if I have to decrease the weight on that set.
The good stuff is that the OHP gives me an upper body pump from H***

[Steff]

Front Squat 30 sec RI
6x6 143,3 lbs +1x2 back squat with 3 stops. Bottom, between bottom and parallel and parallel.

Rehab:
Leg ext: 1x8 44 lbs top part, 2 sec hold at top on each rep.


Had no rubber band available. Went with the 3x 4x2 @BW. Cambered bar all reps to chest except for the last 2 on the last set.

Started of with a ladder, 10 sec rest between: 4,3,1(missed the chest) ,1!

Then with 15 sec rest between micro sets and slower eccentric than last time.
4x2
4x2
4x2

Like one set:
90° Race dive row 1x13 143,3 lbs
Mod Long pull 1x10 187,3 lbs
High Bench row 1x8 22 lbs DB:s
Short range Pull down to chest 1x10 88 lbs


DB/cable hybrid 10° incline 1 min RI
1x10 1x9 1x5 39,6/46,8 lbs

As one set:
Neck press 1x5 145,5 lbs
Gironda dip 1x5 BW

Deadlift:
3x10 297,6 lbs

OHP 104,7 lbs
1x9 1x9 1x8

Curls: 66 lbs
1x10 2x9

Tricep pushdown 121 lbs
2x12

Howorth toe raise 145,5 lbs
1x11 1x10 1x10 sloow reps

Rehab:
Gluteus medius leglift: 2x15

Felt worn when I started this WO... the exact same feeling I used to have a few hours after a soccer game as a teenager.
It turned out ok anyway and today I'll eat anything that's not guarded by rabid pitbulls!   
Figured out what works for me regarding chest training. At least for now... as a finisher: one superset with neck press and V-bar dip.
I'll try to find something similar for back. I think that doing one superset with two movements that are fairly close to the "base movement" could be the answer.

[Steff]

Split squat
3x4 44 lbs DB:s super set with:

Full ROM split Squat
3x6 55 lbs DB:s

Wide grip pullup rubber band assist all reps to chest on cambered bar
3x13 BW +8,8 lbs Missed rep 14 with less than a third of an inch three times...

Like one set:
Chins 1x8 BW
90° Race dive rows 1x8 154 lbs drop set 1x6 110 lbs


DB press 2 min RI.
2x10 1x6 rest 30 sec 1x2 71,6 lbs DB:s First setback... crap!

Like one set
Gironda dip 1x9 BW
Neck press 1x6 123,4 lbs

BNP
2x9 1x8 82,6lbs I'm getting a wicked upper body pump from these!

Superset:
Spider Curls 4x12 had probs finding the right weight increased set for set 28.66, 34.2, 39.6, 45 lbs
French press DB 1x9 1x8 1x9 55 lb

Standing Dumbbell Curls 4x10
Superset w/
Dutch Twister 4x max

As one set x2
Tricep ext: 1x6 66 lbs
Pullover press 1x6 66 lbs
Bench dips 1x8 BW
Kick backs 1x7 13 lbs


Had to quit before calf work. Decided to destroy my arms and try
Dutch "Peaks In Weeks". Now I just have to eat enough.
Abs showing, lower back fat is slowly giving away and striations on my pecs! 
My hunch about the finisher on my back training seemed to be right.

[Steff]

Squats: 1x20 165,3 lbs supersetted with
Pullovers: 1x20 44 lbs

Chest: x2 superset:
Gironda dips 1x12 BW+11 lbs 1x10 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Neckpress 1x6 145,5 lbs 123 lbs
Incline Db press 1x10 1x8 27,5 lbs DB:S
Mod flat DB fly 1x10 1x8 22 lbs DB:s


Back: x3 superset:
End of bar chins 1x8 1x6 + 2 eccentric BW
Mod Long pull 1x10 187,3 lbs 1x8 154 lbs
Narrow grip pulldown 1x8 110 lbs 1x10 99 lbs
Short pull 1x10 154 lbs 1x8 132 lbs


Shoulders x2 superset
BNP 1x10 1x10 77 lbs
Bent over laterals 1x10 1x10 22 lbs DB:s
DB swing 1x8 1x8 13 lbs DB:s
High pull 1x8 1x8 30,8 lbs

Biceps: not as supersets
High bench curls: 2x10 1x8 22 lbs DB:s 1 min RI
Preacher curl 1x8 17,3 lbs DB:s 2x8 13 lbs DB:s
Dutch Twister 2x max 11 lbs DB:s

Tricep x2 as supersets
Tricep Ext: 1x7 1x8 66 lbs
Gironda pullover press 2x8 66 lbs
Bench dips 1x10 1x8 BW
Pushdowns 2x10 88 lbs

[Steff]

Squats: 1x20 176 lbs supersetted with
Pullovers: 1x20 49,6 lbs

Back: x2 superset:
Cable row 1x12 176 lbs 1x8 198,4 lbs
Reeves Row 1x6+1x6 39,6 lbs DB:s had to take a short rest here 1x12 39,6 lbs DB:s
90° Race dive rows 1x8 154 lbs 1x10 110 lbs
High bench row 1x6 1x7 44 lbs DB:s

Chest: x2 superset:
Neckpress 1x12 134,8 lbs 1x10 123,4 lbs
Gironda dips 1x7 BW+11 lbs 1x9 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Incline Db press 1x10 1x8 33 lbs DB:S
Mod flat DB fly 1x10 27,5 lbs, 1x8 22 lbs DB:s

Deadlift 3x8 308,6 lbs PB!

Shoulders x2 superset
Bent over laterals 1x11 1x10 22 lbs DB:s
DB swing 1x8 1x8 17,6 lbs DB:s
High pull 1x11 1x11 38,5 lbs
Scott press 2x11 17,6 lbs

Biceps: not as supersets
Incline curls: 1x10 1x8 27,5 lbs DB:s 1x8 22 lbs DB:s1 min RI
Spider curl 1x8 1x6 49,6 lbs 1x8 38,5 lbs 1 min RI
Dutch Twister 1x max 17,6 lbs DB:s

Tricep x2 as supersets
45° tricep pushdown 1x7 99 lbs 1x7 88 lbs
90° tricep pushdown 1x7 88 lbs 1x7 77 lbs
French DB press 1x6 44 lbs 1x7 33 lbs
Kickbacks 1x7 13 lbs DB:s 1x10 8,8 lbs DB:s

A PB in deads and 20 rep squat, both fairly easy. The four side inspired stuff
gave me a pump from H***!

[Steff]

Squats: 1x20 187,3 lbs supersetted with
Pullovers: 1x20 55 lbs

Chest: x2 superset:
Gironda dips 1x12 BW+11 lbs 1x10 BW This set with double "bounce" in the bottom which I've made more into a burn motion
Neckpress 1x6 145,5 lbs 123 lbs
Incline Db press 1x10 1x8 27,5 lbs DB:S
Mod flat DB fly 1x10 1x8 22 lbs DB:s

Back: x2 superset:
Cable row 1x12 176 lbs 1x8 154 lbs
Reeves Row 1x6+1x6 39,6 lbs DB:s had to take a short rest here 1x12 33 lbs DB:s
90° Race dive rows 1x8 110lbs 1x5 99 lbs +1x5 77 lbs
High bench row 1x4 44 lbs DB:s 1x7

Back: x2 superset:
End of bar chins 1x8 1x11 (done in pulldown machine 99 lbs)
Mod Long pull 1x10 176 lbs 1x8 154 lbs
WG pulldown 1x8 99 lbs 1x10 77 lbs
Kneeling Bench row 1x4 44 lbs 1x6 lbs


Shoulders x2 superset
BNP 1x10 1x10 77 lbs
Bent over laterals 1x10 1x10 22 lbs DB:s
DB swing 1x8 1x8 13 lbs DB:s
High pull 1x8 1x8 30,8 lbs

Biceps:
High bench curls:1x3 33 lbs DB eccentric 1x10 1x6 22 lbs drop to 17,3 lbs DB:s 1 min RI

Preacher curl 2x8 17,3 lbs DB:s

Superset:
Spider curl with EZ bar hands at maximum supination
1x8 49,6 lbs 1x8 38,5 lbs
Dutch Twister 2x max 15.4lbs DB:s

Tricep x2 as supersets
French DB press 1x10 55 lbs 1x12 39,6 lbs
Tricep Ext: 1x7 1x8 66 lbs
Gironda pullover press 2x7 66 lbs
Bench dips 1x10 1x10 BW

Ok... as I said close to overtraining but this was fun. A PB in 20 rep squats. I've realized that my mind is playing trick s with me since doing 10 reps at 209,4 lbs is sooo much heavier to do than these 20 reps at 187,3 lbs....
Anyway, next week I'll be back to the basic routine again!

[Sergio]

A little overtraining, but better for the funny of the long Game.  When you can not progress further or even can not train, you only have the pleasure of training.  That will never end.  Good Steff.

[Steff]

A little overtraining, but better for the funny of the long Game.  When you can not progress further or even can not train, you only have the pleasure of training.  That will never end.  Good Steff.

You're so right. If you loose the joy you won't be in the game for long. I need these short weeks of just having fun.
I do them once a month or 1 of 5 weeks.