SYB... New and Improved SST

[Mini Forklift Ⓥ]

That's a good video - would never have even thought of trying out that exercise.

Have a great squat day BI. Much planned for this weekend?

 

[BrotherIron]

That's a good video - would never have even thought of trying out that exercise.

Have a great squat day BI. Much planned for this weekend?

Thanks MF. I'm about to head out and squat actually.

Nothing to crazy planned this weekend. I have to study as always, try to get this damn university to accept my appeal for extending my financial aid (I have to many credits... so I've been told), and I'm going out hiking or something on Sunday. I have to read a couple chapters in A&P, do some histology drawings, and work on a lab report but I'm making time to get out since I don't have a test next week.

 

[BrotherIron]

Trained much later than I had planned.... ended up going to a dinner (wasn't told till last minute) so I trained around 11pm tonight. I cut it a bit short b/c I just wasn't feeling it but I managed to have a decent day. I also reminded myself that yesterday was deadlift day which I'm sure didn't help. Elbow popped on CGBP so I opted to drop the top set and add another fatigue drop.

WAVE2 WEEK2 DAY3
SQUAT/ BENCH

Speed Squats~ 145x5, 235x5, 325x5, 415x1, r.band 455x3, x3, x3, 485x3, x3, x3, x3, x3

Only 1 minute rest in between sets. No knee sleeves and no belt.​

CGBP +72lbs Chain~ 135x5, 185x5, 195+Cx5, 210+Cx5, 225+Cx4, f.drop 195+Cx6, +Cx6
DB Row~ 95x8, x8, x8​

 

[BrotherIron]

Another lift I'll be adding into my upcoming routine. I know Donnie Thompson is a HUGE fan og KB so I'm going to add double KB swing (semi sumo stance). I have KB's up to 60lbs at my gym so that should do me for a while considering combined that would be 120lbs. I figure I can start working with form and then I work on building volume on these. Should be fun...

 

[BrotherIron]

I'm also adding 2 sets of 10-15 reps of reverse hypers at the end of each training session. I'll just use 1 big chain so 25lbs.

 

[franchise24]

I'm also adding 2 sets of 10-15 reps of reverse hypers at the end of each training session. I'll just use 1 big chain so 25lbs.

Reverse hypers on the shit. I love them.

 

[BrotherIron]

Reverse hypers on the shit. I love them.

They helped my lower back feel MUCH better. Gotta eventually get a real reverse hyper.

 

[BrotherIron]

Ran out of time and took it easy on my pressing due to my elbow popping on Friday. I did however not wear my elbow sleeves for any of my pressing sets which is great for me considering I normally rely on them and won't train without them on.

WAVE2 WEEK3 DAY1
BENCH/ SQUAT

Speed Bench +chain 56lbs~ 95x10, 135x10, 185x5, 205+Cx3, +Cx3, +Cx3, 225+Cx3, +Cx3, +Cx3, +Cx3, +Cx3

No elbow sleeves, no wrist wraps. Only 1min between sets.​

Oly Front Squat +chain 80lbs~ 135x5, 225x3, 275+Cx3, +Cx3, +Cx3, +Cx3, +Cx3

Knee sleeves, but no belt.​

Pin Press +chain 56lbs~ 135x5, 190+Cx5, 205+Cx5, 220+Cx5, f.drop 190+Cx5
Wide Grip Pulldown~ 140x10, 160x10​

 

[BrotherIron]

Going to slowly keep bar adding weight all while adding chain weight. This week I kept the bar weight the same but I added a bit over 15lbs in chain. Still felt good and like I had more in the tank.

 

[BrotherIron]

And if anyone is wondering what SS is doing... she's been dieting down for the the beginning of the year and is has now begun training for StrongWoman. She's got a friend of ours who is a top National competitor and he's helping coach her. It'll be exciting to see how she does.

 

[BrotherIron]

Well... I got about the worst news I could get. For those who know me know what I'm probably talking about. Needless to say, my workout was in the shitter since I found out last night right as I went to bed. Woke up late, had literally no appetite, but despite all that I trained. How'd it go??? It could have went better but at least I did something.

WAVE2 WEEK3 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x3, 225x3, 315x3, 415x1, 460x1, 505x1, 525x1, r.band 525x2
Push Press w/ Football Bar~ 95x10, 135x5, 185x3, 200x5, 215x5, 230x4, f.drop 95x5
SLDL w/ DB~ 120x3, x4, f.drop 95x7
Hammer Curl~ 50x10, 55x6, f.drop 40x10​

 

[BrotherIron]

Depsite the fvcking awful news which I'm sure made it difficult to have a great day, I've decided to put in technique work into pulling on Sundays. If I can't make substantial progress in my deadlift by Dec I'm going to start pulling sumo. Everything else is clicking and I'm tired of struggling with my conventional pulls.