For more information on STS see STS Overview and Prep.
This trio of workouts introduces us to Double Wave Loads. I think I like Mesocycle 2 the best so far. Lots of new and interesting ways to challenge your muscles are introduced with each set of upper body workouts. Not only do you keep lifting heavier, but you try all kinds of new methods to get results. Double Wave Loads are very challenging. For each muscle group you will be doing one Double Wave Load. For all of the other exercises for each muscle group you will be doing the standard 3 sets (12 reps, 10 reps, 8 reps all at 75% 1RM). But you start out each muscle group with the Double Wave Load, really burning them out. The Double Wave Load consists of doing 3 sets of an exercise. The first set you do 12 reps at 70% of your 1RM, then you take a 60 second recovery while increasing your weight to 75% of your 1RM. You then do 10 reps. During your next 60 second recovery you increase your weight to 80% of your 1RM and do 8 reps. Next comes the “double” part–you repeat all 3 sets starting at 70% 1RM for 12 reps.
Disk 19 Chest, Shoulders & Triceps 69 minutes; 40 second intro about double wave sets, 4 minute warm up, 63 minute training time and 1 minute stretch. Not only is this a long workout, but it kept me busy in my recovery time, changing weights. I really liked this workout and I really felt it. It made my chest sore before the workout was even done! Those chest press double wave loads really burned me out right from the start. For the rest of the workout, every time we were lying on the bench for any reason and I had to sit up, I felt it all through my chest muscles.
For this workout you need a bench that inclines or a step with 5 risers, a chair (or you can use your bench), barbell and dumbbells.
Exercises:
Flat Bench Press (barbell) warm up set so 50% 1RM
First Double Wave Load:
Flat Bench Press (barbell) 70% 1RM 12 reps
Flat Bench Press (barbell) 75% 1RM 10 reps
Flat Bench Press (barbell) 80% 1RM 8 reps
Second Double Wave Load:
Flat Bench Press (barbell) 70% 1RM 12 reps
Flat Bench Press (barbell) 75% 1RM 10 reps
Flat Bench Press (barbell) 80% 1RM 8 reps
Chest Flys (Flat Bench) (dumbbell) 12 reps
Chest Flys (Flat Bench) (dumbbell) 10 reps
Chest Flys (Flat Bench) (dumbbell) 8 reps
Incline Bench Press (barbell) 12 reps
Incline Bench Press (barbell) 10 reps
Incline Bench Press (barbell) 8 reps
Incline Chest Flys (dumbbell) 12 reps
Incline Chest Flys (dumbbell) 10 reps
Incline Chest Flys (dumbbell) 8 reps
First Double Wave Load:
Seated Front Press (dumbbell) 70% 1RM 12 reps
Seated Front Press (dumbbell) 75% 1RM 10 reps
Seated Front Press (dumbbell) 80% 1RM 8 reps
Second Double Wave Load:
Seated Front Press (dumbbell) 70% 1RM 12 reps
Seated Front Press (dumbbell) 75% 1RM 10 reps
Seated Front Press (dumbbell) 80% 1RM 8 reps
Standing Lateral Raise (dumbbell) 12 reps
Standing Lateral Raise (dumbbell) 10 reps
Standing Lateral Raise (dumbbell) 8 reps
Prone Incline Rear Flys (dumbbell) 12 reps
Prone Incline Rear Flys (dumbbell) 10 reps
Prone Incline Rear Flys (dumbbell) 8 reps
First Double Wave Load:
Flat Bench Barbell Triceps Extensions 70% 1RM 12 reps
Flat Bench Barbell Triceps Extensions 75% 1RM 10 reps
Flat Bench Barbell Triceps Extensions 80% 1RM 8 reps
Second Double Wave Load:
Flat Bench Barbell Triceps Extensions 70% 1RM 12 reps
Flat Bench Barbell Triceps Extensions 75% 1RM 10 reps
Flat Bench Barbell Triceps Extensions 80% 1RM 8 reps
Cross Body Kickbacks (dumbbell) 12 reps
Cross Body Kickbacks (dumbbell) 10 reps
Cross Body Kickbacks (dumbbell) 8 reps
Kickbacks Double Arm (dumbbell) 12 reps
Kickbacks Double Arm (dumbbell) 10 reps
Kickbacks Double Arm (dumbbell) 8 reps
Disk 20 Legs 49:30 minutes; 4 minute warm up, 44 minute training time and 1:30 stretch. This Leg workout is formatted the same as Disk 14 and Disk 17—trisets. The only difference is that the first triset contains different exercises. So you get 3 trisets which you repeat 3 times each, for a total of 9 trisets. Each exercise is done 10 reps. You end the workout with 3 sets of calf raises. You get one minute of recovery between each triset. I honestly don’t know if it was me, or this leg workout, but it seemed harder. I did not need to throw in any extra jumping jacks or squat jumps–I took my one minute of rest between trisets to stretch and prepare for the next one!
Equipment needed: dumbbells, paper plates or Slide N Glide Disks, high step with 3 risers and a chair.
Exercises:
1st Triset (done 3 times)
Lateral Step Ups (dumbbell)
Side Slide Lunges with Paper Plate
One Leg Sit N Stands
2nd Triset (done 3 times)
Static Lunge (dumbell)
Plie Squats Alternating Hand (dumbbell)
One Leg Slide Back Lunges with Paper Plate or Slide N Glide disk (dumbbell)
3rd Triset (done 3 times)
Squats Narrow Stance (dumbbell)
45 Degree Lunges (dumbbell)
One Leg Sit N Slide with Paper Plate or Slide N Glide Disk (dumbbell)
Calf Raises (dumbbell, chair and high step w/ 1 riser) 3 sets of 20, varying tempos
Disk 21 Back and Biceps is 59 minutes long; intro about Double Wave Loads is 40 seconds, 3:40 minute warm up, training time 54:30 and there really isn’t a stretch at the end–a brief few seconds in which you stretch your biceps. Very tough workout, as usual. I like how the double wave loads are introducing us to 80% 1RM before jumping into it in the next next trio of workouts. 80% is very heavy–for me at least! Which makes these workouts very challenging. Just like on Disk 19, you will be at 75% of your 1RM unless you are doing double wave load sets.
Equipment needed: barbells, dumbbells, pull up bar or bands, dynaband, chair and a stability ball.
Exercises:
Warm up exercises for back with dynaband:
Lat pulldowns with band
T-Pull with band
Y’s with band
Pull Ups Overhand 12 reps
Chinups Medium Grip 12 reps
Chinups 12 reps
Barbell Rows 12 reps
Barbell Rows 10 reps
Barbell Rows 8 reps
First Double Wave Load:
One Arm Row (dumbbell) 70% 1RM 12 reps
One Arm Row (dumbbell) 75% 1RM 10 reps
One Arm Row (dumbbell) 80% 1RM 8 reps
Second Double Wave Load:
One Arm Row (dumbbell) 70% 1RM 12 reps
One Arm Row (dumbbell) 75% 1RM 10 reps
One Arm Row (dumbbell) 80% 1RM 8 reps
Deadlifts (barbell) 12 reps
Deadlifts (barbell) 10 reps
Deadlifts (barbell) 8 reps
First Double Wave Load:
Barbell Curl 70% 1RM 12 reps
Barbell Curl 75% 1RM 10 reps
Barbell Curl 80% 1RM 8 reps
Second Double Wave Load:
Barbell Curl 70% 1RM 12 reps
Barbell Curl 75% 1RM 10 reps
Barbell Curl 80% 1RM 8 reps
Incline Curls Both Arms Rotate at Top on Stability Ball 12 reps
Incline Curls Both Arms Rotate at Top on Stability Ball 10 reps
Incline Curls Both Arms Rotate at Top on Stability Ball 8 reps
Reverse Dumbbell Curl 12 reps
Reverse Dumbbell Curl 10 reps
Reverse Dumbbell Curl 8 reps
Workout Calendar for Weeks 14 & 15
Week 14
Day 1: Disk 19 Chest, Shoulders & Triceps + Skinny Rules Core WOD 1
Doubles: Skinny Rules Cardio WOD 2 + Core WOD 2
Day 2: Breathless Body
Doubles: Skinny Rules Strength WOD 1 + Core WOD 3
Day 3: Disk 20 Legs + Extended Stretch
Doubles: Skinny Rules Cardio WOD 3 + Strength WOD 2
Day 4: Disk 21 Back & Biceps
Doubles: Skinny Rules Cardio WOD 4 + Core WOD 4
Day 5: TurboFire Fire 45 + Abs 10 + Stretch 10
Doubles: Skinny Rules Strength WODs 3 & 4
Day 6: Ultimate Cardio Body
Day 7: Rest
Week 1
Day 1: Disk 19 Chest, Shoulders & Triceps
Day 2: Insanity Pure Cardio + Cardio Abs
Day 3: Disk 20 Legs + Extended Stretch
Day 4: Disk 21 Back & Biceps
Day 5: Power Strike 6 + TurboFire Stretch 10
Day 6: PeakFit Cardio Strength 2
Day 7: Rest
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