STS Week 20 (Disks 28, 29 & 30)

Meso3For more information on STS see STS Overview and Prep.

This next trio of Meso 3 workouts is very similar to the first Meso 3 trio. Here are the differences: for the upper body workouts you are lifting 85% of your 1RM and each set consists of 7 reps (rather than 8); for Plyo Legs, you have some new exercises but the structure is the same and you are still lifting 70% of your 1RM. I can see why Cathe recommends doing a 5.5 month rotation–Meso 3 workouts are so similar it could get boring if you did a 6.5 month rotation. You will also see that the commentary on these reviews will get shorter. Not much new to add when I am basically doing the same workouts every week, just lifting heavier. I am getting great results, but I will save that for the final review post in which I do a summary and wrap up of the entire program.

Disk 28 Chest & Back 65 minutes; 4 minute warm up, 60 minutes training time and 1 minute stretch. I really felt this one in my back, which is odd, because last week at 80% of my 1RM I was so sore through my chest. This time it feels like my back will be suffering with severe DOMS! As mentioned above, this workout is identical to Disk 25, with the exceptions that you are lifting 85% of your 1RM and only lifting 7 reps rather than 8.

Equipment needed: barbell, dumbbells, bench or step with 5 risers

Exercises:

Flat Bench Press (barbell) (warm up set–so lighter weight)
Flat Bench Press (barbell) (warm up set–so lighter weight)

1st Set (repeated 4 times)
Flat Bench Press (barbell)
Barbell Rows

2nd Set (repeated 4 times)
Chest Flys (Flat Bench) (dumbbell)
One Arm Row (dumbbell)

3rd Set (repeated 4 times)
Incline Bench Press (barbell)
Deadlifts (barbell)

4th Set (repeated 4 times)
One Arm Horizontal Row (dumbbell)
Incline Chest Flys (dumbbell)

Disk 29 Plyo Legs 50 minutes; 8 minute warm up, 40 minute training time and 2 minute cool down/stretch. These plyo legs workouts are brutal! Though I have to say, this one didn’t seem as hard as last weeks (Disk 26)–but still, brutal nonetheless!

Equipment needed: step with 4 risers, chair, paper plates or Slide N Glide disks and dumbbells.

Exercises:

Squats (dumbbell)

Down- Up Jumps (step with 4  risers)

Step Up with Hand Weights (dumbbell and step with 4  risers)

Butt Kicks Over Step (step with 4  risers)

Close Stance One Leg Squats (dumbbell)

Rock Climbers on Floor

Drop Side Lunge onto Step (dumbbell and step with 1 riser)

Straddle Down jump Up with Knee Lift (step with 3  risers)

Back Lunge Alternating off Step (dumbbell and step with 3 risers)

Explosive Running Man (step with 4  risers)

Deadlifts Wide Stance (dumbbell)

Lateral Crossovers on Step with Weight (dumbbell and step with 4  risers)

Drop Side Lunge on Floor into Leg Abduction (dumbbell)

Squat thrust and Jump onto box and Step Off

Alternating Front Lunge (dumbbell)

Lunge taps on Step with Finger tips touching (step with 4  risers)

Static Lunge (dumbell)

Half Turn Jumps Right Side (dumbbell)

One Leg Sit N Slide with Paper Plate (dumbbell)

Plyo Jacks

Plie Squats Alternating Hand (dumbbell)

Tuck Jumps

One Leg Elevated Lunges (dumbbell and step with 3  risers)

Half Turn Jumps Left Side (dumbbell)

Sit N Stands (dumbbell and chair)

Power Scissors Alternating

Sequential Lunge Into Front Kick Combo (dumbbell)

Slow Air jacks

Disk 30 Shoulders, Biceps & Triceps 63:30 minutes; 4 minute warm up, 59 minute training period and 30 second stretch. As mentioned in the summary above, this workout is identical to Disk 27, with the exceptions that you are lifting 85% of your 1RM and only lifting 7 reps rather than 8.

Equipment needed: barbell, dumbbells, bench or step with 5 risers, stability ball and chair (or you can use the step to sit on)

Exercises:

Standing Barbell Front Press (warm up set with lighter weight)
Standing Barbell Front Press (warm up set with lighter weight)

Trio 1 (repeated 4 times)
Standing Barbell Front Press
Barbell Curl
Flat Bench Tricep Extensions (dumbbell)

Trio 2 (repeated 4 times)
Seated Lateral Raise (dumbbell)
Incline Curls on Stability Ball (dumbbell)
Seated Overhead Extensions One Arm (dumbbell)

Trio 3 (repeated 4 times)
Seated Rear Delts (dumbbell)
Seated Concentration Curls (dumbbell)
Cross Body Kickbacks (dumbbell)

Rotation for week 20

Day 1: 30/30 HIIT + Ab Circuits Weights & Plates

Doubles: ZCut Power Cardio workout #1

Day 2: Disk #30 Shoulders, Biceps & Triceps

Doubles: Xtrain: Tabatacise level 3

Day 3: Imax 2

Doubles: 4 Day Split: Kickbox (cardio only)

Day 4: Disk #29 Plyo Legs + Extended Stretch

Doubles: 4 Day Split: Bootcamp (cardio only)

Day 5: Kick Max + Ab Circuits Medicine Ball Abs

Day 6: Disk #28 Chest & Back

Day 7: Rest

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4 responses to “STS Week 20 (Disks 28, 29 & 30)

  1. Pingback: STS/Glute Focused Rotation | 2 Lazy 4 the Gym·

  2. Pingback: STS Week 22 (Disks 34, 35 & 36) | 2 Lazy 4 the Gym·

  3. Pingback: STS Week 21 (Disks 31, 32 & 33) | 2 Lazy 4 the Gym·

  4. Pingback: STS Overview and Prep | 2 Lazy 4 the Gym·

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