Steff's old school training!

[Sergio]

good good!

[Steff]

good good!

Thanks! 

[Steff]

Squats 3x5 233,6 lbs 6 min RI,

Sissy squat 1x10 44 lbs superset with -
Leg ext 1x10 66 lbs

SLDL 4x5 181,8 lbs 2 min RI

BB Row thick bar 4x5 157,6 lbs 3 min RI (some cheating on the concentric part here)
Long pull 1x15 165,3 lbs

Bench press 2x2 231,4 lbs 5-6 min RI,
Eccentric 2x3 242,5 lbs
Neck press 1x11 132 lbs

70° laterals 3x5 27,5 lbs lbs 1 min RI
Bent over laterals 2x5 27,5 lbs

BNP 1x5 1x2 +3 eccentric 1x3 + 3 eccentric 97 lbs 1,5 min RI (had to stress the WO from here on)

Superset 1min RI
Curl(thick bar) 1x5 1x3 +2 eccentric 1x2 + 3 eccentric 90,3lbs
Tricep ext 3x5 101,4 lbs

Calf raise 5x6 297,6 lbs 1 min RI

Squats good but not perfect!

[Steff]

Warm up: dynamic stretching and 1x5 123 lbs 1x3 165lbs 1x2 187 lbs

Squats 1x3 failed on the fourth 237 lbs, 2x5 220 1x5 198 lbs 7 min RI.

Superset:
Sissy squats 1x10 55 lbs
Leg ext: 1x10 88 lbs

Leg curl 5x5 101,4 lbs 2 min RI

4 min RI
Chins 1x7 BW+39,6 lbs 1x5 BW+44 lbs 1x5 BW+55 lbs 1x3 BW+66 lbs (almost four but my chin didn't clear the bar it just got to parallel)
90° RD rows 1x15 143,3 lbs
Reversed row (ez bar) 1x10 103,6 lbs

Dips 1x10 1x6 1x7 BW+77 lbs (35 kg) 5 min RI.
Cable cross 1x10 66 lbs

70° laterals 1x5 33 lbs 1x5 27,5 lbs 1x6 22 lbs 1 min RI
Bent over laterals 1x5 27,5 lbs 1x6 22 lbs 45 sec RI

BNP 1x4 + 2 eccentric 1x2 +3 eccentric 1x1 +6 eccentric 99 lbs

DB swing 1x10 17,6 lbs

Superset 1,5 min RI
Curl(thick bar) 1x4+2 eccentric 1x2+3 eccentric 1x1 +6 eccentric 92,5 lbs
HB curl 1x10 22 lbs DB:s
Tricep ext 1x3+2 eccentric 1x3+2 eccentric 1x3+2 eccentric 103,6 lbs (CGBP on the way up on the eccentric reps)
90° Tricep ext 1x15 77 lbs

Didn't have time to do calfs...
Squats... something happens when I get past a certain weight... 225 to be more precise.
Got really mad and decided to set som PR:s in dips and chins... and so I did!!! 

[Steff]

Compound set 45 sec RI
Squats 4x8 154 lbs
Sissy squats 4x8 BW

Compound set 30 sec RI
Leg Curl 3x6 77 lbs
SLDL 3x6 115,7 lbs

Compound set 45 sec RI
Mod Long Pull 4x8
90° RD Row 4x8

DB press 15° incline 8x8  25 sec RI

DB swing 6x6 19,8 lbs DB:s  1 min RI

Bradford press 6x6 49,6 lbs 25 sec RI

HB Curl 2x10 1x9 22 lbs DB:s 30 sec RI

45° Tri Ext 2x8 1x6 88 lbs 20 sec RI

Had to use CCrow's squat learning tool to get rid of my forward tilt... it really works! On the positive side I've gotten so agile in my adductors
that with a little stretching before i start I can squat rock bottom now.
Otherwise this was a pleasant change of pace + I really like Girondaish training.

[Steff]

Squat 6x6 167,5 lbs 45 sec RI (with squat learning tool)

Compound set 20 sec RI:
Gironda Sissy squats 1x12 1x8 BW
Leg ext 1x12 1x8 66 lbs

Compound set 20 sec RI:
Leg curl 3x6 88 lbs
SLDL 3x6 143,3 lbs

Compound set 45 sec RI
Chins 2x8 1x5 +3 BW
Reversed Row 3x8 97,7 lbs

Neck press 2x12 1x7 +2 +2 +1 115,7 lbs 30 sec RI

Superset 20 sec RI
BNP thick bar 4x8 49,6 lbs
Bent over laterals 4x8 22 lbs

Incline curl 5x7 1x5 +2 22 lbs DB:s 30 sec RI
90° tri ext 4x6 2x4 +2 cheat/ set 99 lbs 25 sec RI

Calf raise 5x6 308,6 lbs 30 sec RI

[Steff]

Squats 1x20 154 lbs
Pullovers 1x20 39,6 lbs

Compound set:
Chins 1x12 BW
Reversed row 1x12 81,5 lbs
Mod long pull 1x8 165 lbs drop to 1x4 143,4 lbs
90° RD row 1x6 143,4 lbs drop to 1x6 121 lbs

Compound set:
Neckpress 1x12 132lbs
Gironda dips 1x9 +3 BW
Incline Db press 1x9 +3 33 lbs DB:S
Mod flat DB fly 1x8 +4 22 lbs DB:s

Compound set 30 sec RI:
Gironda High Pull 3x6 22 lbs
Bent over Laterals 3x6 19,8 lbs DB:s

Spider curls 1x10 2x8 55 lbs 30 sec RI
Dutch twister 2x10 19,8 lbs DB:s

Decline DB Tri Ext 3x10 22 lbs DB:s 30 sec RI
Push downs 1x8 121 lbs 1x7 110 lbs + "power" push downs 1x7 110 lbs

Calf raise 5x7 308,6 lbs 1 min RI

Squats back on track again. Still using the squat learning tool, got to concentrate to break at the knees.

[Steff]

squats 3x3 176 lbs

Pull ups 1x3 BW +11 lbs Cambered bar
WGPU 1x3 BW Cambered bar
Chins 1x3 BW +33 lbs
WG chins 1x3 BW
Rev row 2x3 103,6 lbs

Bench press 1x3 176 lbs

BNP thick bar 2x3 1x5 77 lbs

70° laterals 3x3 17,6 lbs
Bent over laterals 2x3 17,6 lbs

BB curl thick bar 3x3 71,6 lbs
Tri ext 3x3 88 lbs

Calf raise 3x7 308,6 lbs

Poor mental focus on squats....
One week left to the PL routine!

[Steff]

squats 3x5 176 lbs with belt... loved it!

Pull ups 1x5 BW Cambered bar
WGPU 1x5 BW Cambered bar red rubber band
Chins 1x3 BW +33 lbs
WG chins 1x3 BW
Rev row 2x5 81,5 lbs

Bench press 3x5 176 lbs

BNP thick bar 3x5 71,6 lbs

70° laterals 3x5 22 lbs
Bent over laterals 2x5 22 lbs

BB curl thick bar 3x5 66 lbs
Tri ext 3x3 82,6 lbs

Calf raise 2x9 1x7 308,6 lbs

[Steff]

Squats 1x3 176 lbs 1x1 198 lbs 1x1 220 lbs with belt

Deadlift 1x5 220 lbs 1x3 264,5 lbs 1x1 308,6 lbs

Pull ups 1x3 BW+11 lbs Cambered bar
WGPU 1x3 BW Cambered bar
Chins 1x1 BW +88 lbs sort of a PR.... wasn't too hard anyway
WG chins 1x3 BW+11 lbs
Rev row 2x4 103,6 lbs

Bench press 1x5 176 lbs 1x1 198 lbs 1x1 220 lbs

BNP thick bar 2x3 66 lbs 1x15 22 lbs

DB swing 2x8 17,6 DB:s

BB curl thick bar 3x3 66 lbs
Tri ext 3x3 88 lbs

Calf raise 2x9 1x8 308,6 lbs

The PL routine starts on monday... It'll be FUN!