Steff's old school training!

[Steff]

Rack deads 1x5 145 kg 1x3 150 2x2 167,5 kg 43 cm off the ground

Bench 2x5 87,5 kg 3x5 90 kg

BB Row 1x3 48 kg 1x3 55 kg 1x3 60 kg 1x3 65 kg 1x10 42,5 kg

Chins 1x3 25 kg 1x3 27,5 kg 1x2 32,5 kg (Chin in line with bar on the third rep) 1x3 30 kg 1x11 BW

90° RD row 1x6 65 kg

DB Laterals 3x12 7 kg DB:s

BB Curl thick bar 3x6 37 kg +HBC 1x8 9 kg DB:s
Tri ext 3x6 41 kg +90° Tri ext 37,5 kg

Calf raise 135 kg 2x9 1x8

Crunches 3x15 20 kg

70° shrugs 3x10 22,5 kg DB:s

Good WO even though I didn't quite make it on chins (32,5 kg)

[Steff]

Squats dropset with belt 3 min RI
4x3 102,5 kg parallel... well some even deeper..
4x6 80 kg atg

Bench 1x3 92,5 kg 1x3 95 kg 1x2 100 kg 1x1 105 kg 1x1 107,5 kg PR... even though I messed it up by losing all tension in my body. got it anyway!

Pull up drop sets cambered bar all reps to mid chest
1x5 bw
1x8 bw purple rubber band assist from knees

1x6 bw red rubber band from feet
1x8 +1 burn/rep at top green rubber band assist from feet

Rev rows
1x6 1x8 53 kg

70° laterals 3x12 8 kg DB:s
BNP thick bar 1x12 37,5 kg

Curl thick bar 3x10 29 kg + BNC 1x12 22,5 kg
DB french press 2x7 1x6 + 90° push down 1x10 40 kg

Calf raise 1x15 1x13 1x11 85 kg

Good WO. Except for my squatting technique, not really bad but felt weird.
Something has happened with my pull ups since friday, I feel so strong it's ridiculous. I noticed that on my first BW only set.

[Steff]

Back squats
2x5 75 kg 2x5 80 kg 1x5 81 kg

KB row with twist 1x10 24 kg 1x10 20 kg
DB row with twist: 1x10 1x9 25 kg

HB row and 45° DB shrug in superset
1x11 1x12 12,5 kg
2x10 17,5 kg

OHP
3x3 55 kg

CGBP
2x6 60 kg 3x6 65 kg feet elevated 4 sec eccentric

Deadlift
1x5 125 kg 1x4 135 kg 1x3 145 kg

DB swing: 1x12 1x10 9 kg

DB curl 1x9 1x8 15 kg
DB Spider curl 1x12 8 kg
45° Tri ext 1x10 47,5 kg 1x9 45 kg

Crunches on incline 1x15 1x13 1x12 20 kg

Calf raise 1x13 1x10 1x10 105 kg

Decent day... had some DOMS since monday don't know why it didn't feel that hard.

[Steff]

Rack deads 43 cm off the ground superset with BB row
!x3 145 kg 1x3 155 kg 2x2 167,5 kg
1x3 50 kg 1x3 57,5 kg 1x3 62,5 kg 1x3 67.5 kg 1x11 42,5 kg

Box Bench 6,5 cm box
1x5 95 kg 1x5 100 kg 3x5 102,5 kg

Chins
1x3 27,5 kg 1x3 30 kg 1x3 32,5 kg PB and it felt like I could have done 4! 1x11 BW

RD Rows 1x8 65 kg

Done in a circuit fashion
70° Cable laterals 3x10 10 kg
Curls thick bar 1x6 1x4 +2 eccentric 1x4 +3 eccentric
Tri ext 3x6 42,5 kg

HBC 1x8 9 kg DB:s
90° tri ext 1x12 40 kg

70° DB shrugs 3x10 25 kg DB:s

Really satisfied with this WO even though I had to cut calf raises again. Going for 1x3 35 kg in chins next friday!

[Steff]

Squats 1x5 77,5 kg 1x5 87,5 kg 1x3 100 kg 1x1 110 kg Really good form and felt like I had a lot of "pressure"( don't know the english expression for that) in my legs.
Leg press 3x3 127,5 kg Very easy compared to last monday.

Box bench 8 cm
1x5 95 kg 1x5 100 kg 3x5 105 kg

Reversed row
2x9 57 kg

Pull ups drop set cambered bar all reps to chest
1x6 BW, 1x5 BW red RB assist, 1x6 BW green RB assist 3 burns to bar/rep
1x5 BW +1,25 kg, 1x4 BW +1,25 kg red RB assist, 1x5 BW +1,25 kg green RB assist 2burns to bar/rep

70° DB laterals on incline bench 3x12 8 kg
BNP thick bar 1x12 35 kg

Thick bar curl 3x10 27,5 kg
DB french press 1x10 1x9 1x7 27,5 kg
BNC 1x10 25 kg
90° tri ext 1x11 42,5kg

Calf raise 1x16 1x10 1x11 60 kg double push at top.

BNC 1x10 25 kg
90° tri ext 1x11 42,5kg

Really good WO! Nothing much to say about that!

[Sergio]

Good to see you training al the year. A true trainer!

[Steff]

Back squats machine assisted
1x5 75 kg 1x5 82,5 kg 1x5 92,5 kg 1x3 100 kg 1x3 107,5 kg

Deadlift
1x5 130 kg 3x3 140 kg superset with
HB row and 45° DB shrug
1x10 1x10 15 kg
2x10 17,5 kg

KB row with twist 1x10 24 kg 1x10 24 kg
DB row with twist: 1x10 1x10 25 kg

OHP
3x2 61 kg 1x8 45 kg

DB swing: 1x12 1x11 9 kg

DB curl 1x9 1x8 12,5 kg
DB Spider curl 1x12 9 kg
45° Tri ext 1x10 47,5 kg 1x10 45 kg

MGBP
2x5 60 kg 3x5 67,5 kg feet elevated 4 sec eccentric

Howorth Calf raise 1x15 +3 right foot eccentric 1x13 +3 RF eccentric 1x15 +3 RF eccentric 36 kg

The OHP didn't go as planned. I'm gonna do a ramping up session the next time.

[Steff]

Good to see you training al the year. A true trainer!

Thanks!

[Steff]

Superset:
Plateau deads 5 cm 2x3 107,5 kg 3x2 115 kg
BB row Tick bar 1x3 57,5 kg 1x3 62,5 kg 1x3 67,5 kg 1x3 70 kg 1x12 45 kg

Chins
1x3 27,5 kg 1x3 30 kg 1x3 35 kg PB! 1x3 30 kg 1x12 BW-to mid chest

RD Rows 1x8 75 kg

Done in a circuit fashion
70° Cable laterals 3x10 10 kg
Curls thick bar 1x3 +3 eccentric 1x4 +2 eccentric 1x4 +2 eccentric 40 kg
Tri ext 1x4 +2 eccentric 1x5 +1 eccentric 1x6 45 kg

HBC 1x11 9 kg DB:s
90° tri ext 1x12 42,5 kg

70° DB shrugs 1x12 1x10 1x11 25 kg DB:s

Hacklift toeraise 1x13 100 kg
Howorth toe raise 2x13 46 kg

[Steff]

Squats
1x3 100 kg 1x3 110 kg 1x3 115 kg 1x1 120 1x1 122,5 kg I was supposed to do 3 reps on all but the last set but I go too deep, so instead of 5-15 cm above parallel I was more like parallel (or 1 cm below) to 2 cm above.

Box Bench 8 cm
1x3 92,5 kg 1x2 100 kg 1x1 107,5 kg

Rev rows
2x10 50 kg

Pull up drop sets cambered bar all reps to mid chest
1x3 bw + 5 kg
1x6 +2 burns/rep BW green RB assist

1x3 BW +2,5 kg
1x2 BW
1x8 +1 burn/rep at top green rubber band assist from feet

70° laterals 3x12 9 kg DB:s
BNP thick bar 1x10 40 kg easy!

Curl thick bar 3x10 30 kg
DB french press 1x10 22,5 kg 1x10 25 kg 1x7 27,5 kg

Single leg Calf raise 3x15 BW

The green runner bandin the first set of pullups have more slack than the one in the second set.
PR in squats, My "best! achievement before this was 1x2 115 kg 10 cm above parallel and with what we a call break squat.