Speciliazed Strength Training (SST)

[IronSoul]

Seems like forever since I've talked to you BI. Glad to see you're destroying the iron as expected. I envy all you heavy ass dead lifters. I wish that lift was as easy for me as bench is. I'll be following along brother

 

[BrotherIron]

Seems like forever since I've talked to you BI. Glad to see you're destroying the iron as expected. I envy all you heavy ass dead lifters. I wish that lift was as easy for me as bench is. I'll be following along brother

ehhhh..... Wouldn't call my pulls right now heavy. More like puny but the tides, they are a changing. I've figured out why they're struggling and I'm addressing it.

 

[BrotherIron]

Dec 20, 15 - Squat/ Bench Day

Well... I forgot my PP (power pants) so I squatted today without them. I normally only wear them on my heavy days. Things went well without them though. I did have a couple of hiccups but I powered through them and I'm pretty damn proud of myself. I had to re-wrap myself on my 590 set b/c I did a shit job. I also hit the j-hooks coming out so I racked it. i regained my composed... then squatted it. SS said it was a bit high (she said like an inch so it wasn't to bad considering I started my having to wraps my left leg 2x, then hit the hook on the way out, racked it, got reset, and finally squatted it).

I also gotta thank SS for coming. She's gotten sick due to this shit weather but sucked it up and came to help me. She didn't train but she knew I wouldn't attempt these squats without her there. My weight is down and I've accepted that fact... maybe I'll throw in some deca with my TRT and not tell her.

I also put Oly front squats back in and they're pathetic. I have a lot of work to do to get them back to the 455 I used to hit. I also have to work on my wrist flexibility. Only was able to get 2 fingers on the bar but that's easy to fix with a bit of time.

WAVE 3 WEEK 1
SQUAT/ BENCH DAY

Squat~ 145x5, x5, 225x3, 325x3, 440x3, 500x3, 560x2, 575x1, 590x1, 625x1reverse band
sleeved up on 440, added belt on 500, wrapped for 590 and 625 sets
Speed Bench + 80lbs chain~ bar x alot, 95x15, 135x7, 175+C x3, x3, x3, x3, x3, x3, x3
Oly Front Squat~ 185x3, 225x3, 275x3
no belt or sleeves​

 

[PillarofBalance]

Dude... you can abbreviate the powder pants like that... killing me

 

[400Lb Gorilla]

Not shabby at all! I would have reached depth on the 590 squat though



It is odd seeing oly squats in here that don't go above 315 though.... like you said though I cant imagine that lasting too long for you. Pretty sure in a few weeks they will be back into the upper 300s for working sets. Are you still testing out in Wave 4?

 

[BrotherIron]

Dude... you can abbreviate the powder pants like that... killing me

LOL....

I thought it was pretty funny.

Not shabby at all! I would have reached depth on the 590 squat though



It is odd seeing oly squats in here that don't go above 315 though.... like you said though I cant imagine that lasting too long for you. Pretty sure in a few weeks they will be back into the upper 300s for working sets. Are you still testing out in Wave 4?

I plan on testing my squats and bench. I'm not sure if I'll test my pulls.

Front squats that weak only strengthened my argument that I shouldn't have taken them out last year. It only hurt my pulls. Oly fronts, RDL's, and gm's are going to be staples in my training again and I'm predicting my pulls to sky rocket.

I'm excited to start my SF/SST Program. I almost want to ditch this one just to start my next one but I'll see it through.

 

[400Lb Gorilla]

LOL....

I thought it was pretty funny.


I plan on testing my squats and bench. I'm not sure if I'll test my pulls.

Front squats that weak only strengthened my argument that I shouldn't have taken them out last year. It only hurt my pulls. Oly fronts, RDL's, and gm's are going to be staples in my training again and I'm predicting my pulls to sky rocket.

I'm excited to start my SF/SST Program. I almost want to ditch this one just to start my next one but I'll see it through.

with only two training weeks and the fun stuff left, you might as well lol. looking forward to seeing how PoB's design and yours goes together. You have set numbers and from what I noticed no one he is training has set numbers. In fact the two training program almost seem opposite sides to training.

 

[BrotherIron]

with only two training weeks and the fun stuff left, you might as well lol. looking forward to seeing how PoB's design and yours goes together. You have set numbers and from what I noticed no one he is training has set numbers. In fact the two training program almost seem opposite sides to training.

I talked to PoB a lot and he helped me. I base everything on percentages b/c it's a gun to the head or else type.... and PoB has more of a hippy, how do you feel type. I kept my percentages on my comp lifts and used RPE on my assisting lifts. I also adopted his fatigue drops and rep drops on my assisting lifts.

I'm also going back to a 4 day a week set up. My 4th day isn't as intense as PoB's and it's not just machines. My 4th day is GM, Shoulder Press, Rows, DB Curl.

I've also dropped my Mon/Wed/Fri days to 3 lifts and they'll look like this:

MONDAY
Bench (comp lift)
Squat Assistance
Bench Assistance

WEDNESDAY
Deadlift (comp lift)
OHP
Deadlift Assistance

FRIDAY
Squat (comp lift)
Bench Assistance
Squat Assistance

SATURDAY
Fluff...

 

[BrotherIron]

Dec 22, 15 - Bench/ Squat

Had an ok day... could have been better. Got some shitty news... what new, right? I sucked it up b/c that's what I do and I knocked it out. Sooner or later, I'll be the hammer and not the nail.

WAVE 3 WEEK 2
BENCH/ SQUAT

Bench~ bar x alot, 95x15, 135x10, 185x5, 235x5 w/p, 265x5 w/p, 295x5 w/p
Paused Squat (3 sec)~ 145x3, 235x3, 325x3, 395x3, x3, 415x3, x3, 435x2, x2
Floor Press~ 135x10, 185x7, 195x7, 205x5, 215x5
DB Curl~ 30x17
​

 

[Bullmuscle7]

Nice work brother. Love all those exercises.

You did great!!!

 

[Yomo]

some impressive weights being moved around in here....consider me sub'd...hope everything on a personal level is ok man...hopefully nothing a little pain and gain can't help with...

 

[TenaciousA]

Had an ok day... could have been better. Got some shitty news... what new, right? I sucked it up b/c that's what I do and I knocked it out. Sooner or later, I'll be the hammer and not the nail.

WAVE 3 WEEK 2
BENCH/ SQUAT

Bench~ bar x alot, 95x15, 135x10, 185x5, 235x5 w/p, 265x5 w/p, 295x5 w/p
Paused Squat (3 sec)~ 145x3, 235x3, 325x3, 395x3, x3, 415x3, x3, 435x2, x2
Floor Press~ 135x10, 185x7, 195x7, 205x5, 215x5
DB Curl~ 30x17
​

Praying for you BI.
Way to get it done despite shit, you know yourself and what you need to stay mentally clear. Don't lose that focus.