SYB... New and Improved SST

[TenaciousA]

Link not working for me. Maybe cause I'm a female.

 

[BrotherIron]

Link not working for me. Maybe cause I'm a female.

Oh... it only works for lager lifters so you gotta be 220+. #permabulk

 

[Turbolag]

Thanks Turbs. I see you've changed your training. How's that working out for ya?

You know, I'm glad I gave the volume workouts a try. This way I have two programs for bench I can alternate. It is definitely something still new but I'm glad I tried it.

 

[BrotherIron]

 

[BrotherIron]

Well... what to say about today... I trained at 8am which is WAYYYY to early but I did it b/c I have work early work (1pm). SS went to do her first jump and it would appear it'll be cancelled. She took the new car which has the key to the closet with my training equipment including my squat bar. I performed my pause squats with a 45lbs bar and I won't squat with it again. It killed my shoulder, elbows, and I couldn't get into position. It just didn't feel right. So... my numbers were garbage but that's ok b/c I squat tomorrow and I'll make up for it then.

I also didn't have a meal in me so that didn't help. I can't wait for Mon's squat/pull day to be behind me so I can have my recovery weeks.

WAVE 1 WEEK 3
BENCH/ SQUAT DAY

Bench~ bar x many, 95 x alot, 135x7, 185x5, 225x5, 225x5, 260x5, 260x5, 295x4
Pause Squat (3 sec)~ 135x3, 225x3, 315x3, 315x3, 345x3, 345x3
H.S OHP + red band~ 45+b x10, 105+b x5, 115+b x5, 125+b x5, 135+b x4, 105+b x7
Bicep Curl~ 30x15, 35x10​

 

[BrotherIron]

H...O...L...Y...S...H...I...T, my back and hamstrings are literally shot. This is why I cut my paused squats short yesterday. First, the 45 bar sucks ASS when squatting. Second, I knew I was going to put in A LOT of work today in regards to squatting. I did cut this workout short but that's b/c I literally feel run down and like road kill. That also explains why my RDL's were sets of triples and not sets of 5. I wouldn't have had it in me if I stuck to sets of 5.

The rest of this week is active recovery aka... light as fvck week. My body needs the break from being so beat up. Remember, I'm 36yo and I'm not juiced up like a FL orange so my recovery isn't as fast.

WAVE 1 WEEK 3
SQUAT/ DEADLIFT DAY

Reverse Band Squat (grey band)~ 145x3, 235x3, 325x3, 415x1, reverse band 455x3, 455x3, 455x3, 480x3, 480x3, 480x3, 505x2, 505x2, 505x2

Sleeved up on 480 and 505 sets. No belt on any sets.​

RDL~ 225x3, 325x3, 355x3, 385x3, 415x3

Reset with each rep so each lift comes from a complete stop and no belt on any sets.​

Glute Bridge~ skipped
H.S. Iso Row~ 135x7, 155x7, 155x7​

 

[BrotherIron]

For those following me... my current layout looks like this:

MON~ Pulls/ Bench Assisting
WED~ Bench/ Squat Assisting
FRI~ Squat/ Pull Assisting

I'm going to have to up my eating if this is going to work since I feel so wrecked after just 1 month of this layout.

My last layout that did wonders for my squats and bench (my deadlift actually suffered) was:

MON~ Bench/ Squat Assisting
WED~ Pulls/ OHP Assisting
FRI~ Squat/ Bench Assisting

We'll have to wait and see if pulling 2x week is going to work or not. At the end of the day my bench and squat went up but my pulls stalled in the last version.

 

[BrotherIron]

I'm working on possibly trying another layout if this one beats me up to much. I still want to pull, bench, and squat 2x a week.

 

[BrotherIron]

Well.... I'm beat the fvck up. I think partly this is due to our bed so this Sunday we'll be shopping for another and the other part if I'm just beat the fvck up. I'm excited to try my invention next week when I have some spending money. I did roll on the front of my hip socket and OMG it wa PAINFUL! But my back feels a bit better. I'm making a routine to feel better.

WAVE 1 WEEK 4
RECOVERY WEEK
DEADLIFT/ BENCH DAY

Deadlift (conventional)~ 135x7, 225x7, 275x7, 315x7
Football Bar Floor Press~ 135x7, 165x7, 165x7, 165x7
Seated Good Morning~ 135x7, 135x7, 135x7​

 

[Yomo]

Sucks about the recent recovery issues...hopefully you figure it out...

Are you still basing your assistance lifting on percentages or RPE?

 

[BrotherIron]

Sucks about the recent recovery issues...hopefully you figure it out...

Are you still basing your assistance lifting on percentages or RPE?

My assisting lifts are based on RPEs and main lifts off %'s.

 

[UncleAl]

I had the same stall (more than once) for what I also perceived to be the same reason. Deadlifts often really do take away more than they give back when trained too often, while bench and squat seem to thrive when done more than once a week. That seems to be the reason so many lifters make good progress with those Shieko routines.