SYB... New and Improved SST

[TenaciousA]

I would do reverse hypers if I had one I could use. I do butt walks; forward and backwards. They seem to help a bit.

Yeah mate on it, thanks.

 

[BrotherIron]

Yeah mate on it, thanks.

When did you become Australian? lol

 

[BrotherIron]

Have been adding A LOT of rehab work for my hips which seem to be helping my lower back. For anyone wondering... watch the video I have that Chris Duffin made about hip issues. As most know, my hips have been killing me. I've started adding some stretches and also adding mobility work w/ bands, lacross balls, etc. It does seem to help. My lower back felt a bit off today but not as bad as it's been lately. I'm out of screaming toast which I thought would result in a disaster. Crazy enough, it actually felt better as the sets went on for my speed pulls. It's actually feeling really good. I also foam rolled my butt and my front pelvic area (front of hip in the crease).

WAVE 2 WEEK 2
DEADLIFT/ BENCH DAY

Speed Pulls + 90lbs chain~ 135x5, 225x3, 315x3, 355+C x3, 355+C x3, 355+C x3, 380+C x3, 380+C x3, 380+C x3, 405+C x3, 405+C x3, 405+C x3
Close Grip Bench + 60lbs chain~ 135x10, 185x5, 205+C x5, 215+C x5, 225+C x5, 235+C x5, 245+C x3, f.drop 205+C x5
Pull Through~ 110x10, 120x10, 130x8
Wide Grip Pulldown~ 140x10, 160x10, 170x8, f.drop 140x10​

 

[PillarofBalance]

I am starting to get leary with all the band distractions. I think that we are scouring the joint capsules so much that it is having negative effects in some. This is why I have started moving more into smashing and went to the body tempering seminar.

I could use about 45 minutes with you. Need to set the femur and temper certain muscles in that area

 

[BrotherIron]

I am starting to get leary with all the band distractions. I think that we are scouring the joint capsules so much that it is having negative effects in some. This is why I have started moving more into smashing and went to the body tempering seminar.

I could use about 45 minutes with you. Need to set the femur and temper certain muscles in that area

Well, you may just get your chance over Labor Day.

 

[TenaciousA]

Party at TPS!

 

[BrotherIron]

HOLY SHIT!!!!! My hips felt good today and I was shocked. I could kiss that crazy sum bitch Chris Duffin. He really is a mad scientist. That single video I posted has helped me tremendously. I also have had help with the other video I posted that Donnie Thompson made. So... needless to say my hip rehab/prehab work is being done daily and I think I have a handle on the pain I was in.

I'll talk about bench first. SS is back home in Beirut so I had to get a spot from a member who I've helped in the past. He's just to short to give a solid lift off. I didn't need a spot with these weights but I didn't push as hard as I would have had SS been there. His lift off for 335 was way off, he actually shifted the bar to the right but I was able to recover, pause at the chest, and explode to make the lift. He was actually shocked. He told me... wow, you're blasting it off your chest. I told him it's from floor press and CGBP+ chain work. I only went up 1 more set and then did a fatigue drop.

Onto front squats... WOW. I started with 135 and it felt fine. Knocked out 5 easy. Then I thought, lets test my hips and put 225 on the bar. Another easy 5.. hmmm.. I think I'm feeling pretty good so I change my numbers. Loaded 275 and easy triple. Damn right... finally, my fvcking hips aren't making my low back feel like complete shit. So I then hit 305, 335, and 365. Bout fvcking time. I didn't want to go crazy and put more. I'll wait till next week.

I was pretty spent so I subbed in plated loaded OHP + red mini band instead of push presses.

WAVE 2 WEEK 2
BENCH/ SQUAT DAY

Bench w/ pause~ 95 x many, 135x10, 185x5, 245x3, 275x1, 305x1, 335x1, 345x1, f. drop 315x6 slingshot
Oly Front Squat~ 135x5, 225x5, 275x3, 305x3, 335x3, 365x2, f. drop 315x3

knee sleeves but no belt on any set​

Plate Loaded OHP + red mini (each arm)~ 45+B x15, 105+B x7, 115+B x7, 125+B x6, 135+B x4
Kettle Bell Biceps Curl~ 35x10, 35x10​

 

[TenaciousA]

Be still my beating heart.

Finally.

 

[BrotherIron]

Be still my beating heart.

Finally.

Yeah, seriously.

I've also realized that I should perform some of the prehab before I squat. I roll and break out the lacross ball before I squattted and that made all the difference. Something I'm doing different is while using the lacross ball, I'm moving my leg through it's range to help engage certain muscles and help correct issues. These issues can be debilitating. I've realized that if I'm going to train like I've been doing, I'm going to have to spend a decent amount of time each and every day addressing issues I'm creating or it will cripple me to the point where I can't lift.

 

[BrotherIron]

SS and I heard this song for the first time a few days ago in a P&G commercial and I wanted to share it with everyone. It's a powerful piece and it really has a way of making me reflect and think.... I hope you like it....

 

[BrotherIron]

Well..... I concede. SYB is to much for me to handle. I feel run down and my body has been not very happy which is easy to see from the hip pain/ low back pain I'm constantly in.

I went in today and 470 felt like 575 and it shouldn't have and that was the straw for me... I'm going back to SST that ran before switching. My squats were going up as well as my bench. My deadlifts weren't doing well but I just can't pull and squat 2x in one week.

I'm going to take this coming week off and after I'll do an active recovery week before going back to SST which is squatting and benching 2x week and pulling only 1x week.

 

[BrotherIron]

I wanted to add that I got to the point where I was dreading going to the gym. I actually feel relieved that I'm going back to my old program.

I gave SYB as much time as I could... 7 weeks and I feel like a semi ran me over. I just don't think I can pull 2x week and recover. It's to much for my hips and low back.