STS Weeks 14 & 15 (Disks 19, 20 & 21)‏

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