SYB... New and Improved SST

[BrotherIron]

I think I'll put walking lunges into my routine. I think it'll be a good way to break out the "gummed up" areas in my legs which take a beating from the constant squatting. I noticed my balance was also shit when performing them.

I need to put GHR's back into my training as well as front squats. I may take out GM's for a while because my lower back is always stressed from all the squats and deads.

 

[Superman]

Got my yoke....

I must have scar tissue in my groin area b/c I could feel it today when I squatted. I didn't eat much yesterday but still managed to have a decent day. I was supposed to lift on Sat but didn't get a chance to since I didn't have a key to get to my training equipment. On Sunday, I picked up my yoke which is worth missing training considering I now have everything I wanted. So... I'm doing my day 3 from last week today.

WAVE2 WEEK2
SQUAT/ BENCH

Squat~ 145x5, 145x5, 235x7, 295x7, 350x7, 405x5, 405x5

No belt but broke out knee sleeves for 405 sets.​

Walking Lunges~ BWx6, BWx10, BWx10
Floor Press w/ Swiss Bar +60lbs chain~ 95+Cx5, 135+Cx5, 195+Cx5, 210+Cx5, 225+Cx5, 240+Cx3, f.drop 185+Cx9

wore elbow sleeves and wrist wraps.​

Chain Triceps Ext.~ 1big+1small chain x12, x12, 1big+2small chain x12
Standing Leg Curl~ 25x8, 25x8, 30x6
CloseGrip Pulldown~ 100x10, 140x8, 140x8, 160x6​

Man... I was super proud of myself for hitting 403 today even though I cut it about parallel. Haven't tried 400 in a long long time and got a little scared with no spotter... Anyways here you are doing SETS of five... Beast mode.

 

[BrotherIron]

Man... I was super proud of myself for hitting 403 today even though I cut it about parallel. Haven't tried 400 in a long long time and got a little scared with no spotter... Anyways here you are doing SETS of five... Beast mode.

That is something to be proud of. 400+ for squats is a legit number. People these days love pulling big numbers but few seem to want to put a bar on their back and take it for a ride.

I have 3 triples this Sat or Sun for Squats. I'm thinking I'll go 435-445. Taking it nice and slow to let my groin get better and better. I'm even toying with just squatting 1x a week to let it heal quicker.

 

[BrotherIron]

Thinking of changing my routine for the time being since my groin is getting better but it's slow going... I'm thinking I should squat only 1x week instead of 2x week. That would give my groin more time to rest in between squat sessions.

So.... I'm thinking of changing it to:

MONDAY --- Deadlift/ Bench Assist/ Deadlift Assist

WEDNESDAY --- Squat/ OHP/ Squat Assist - Prowler Walk

FRIDAY --- Bench/ Deadlift Assist/ Bench Assist

SATURDAY --- Strongman (Axle C&P, Farmers, Yoke)

For my 2nd deadlift session it's going to be either RDL or SLDL w/ DB. I'm going keep the reps higher with shorter rest periods. That should hopefully keep neural fatigue down so I'll be able to work pulls 2x a week.

 

[BrotherIron]

Not a bad day. I took out squats since I squatted on Monday and I'll squat again on either Sat or Sunday.

WAVE2 WEEK3
BENCH/ SQUAT

Speed Bench +60lbs chain~ 95x10, 135x5, 175+Cx2, 175+Cx2, 175+Cx2, 175+Cx2, 175+Cx2, 175+Cx2, 195+Cx2, 195+Cx2, 195+Cx2, 195+Cx2, 195+Cx2, 195+Cx2, 195+Cx2

only 40 sec rest in between sets. wore elbow sleeves.​

Pause Squat~ skipped
Chain Pec Fly~ 1big+1sm chain x12, x8
JM Press~ 65x15, 105x7, 115x7, 125x5, f.drop 95x10
H.S.Iso Row~ 45x15, 115x10, 135x8, 135x8​

 

[BrotherIron]

Realized something today.... Last year, I was squatting 600+ every month but I couldn't even do any BW lunges. WTF?!?!?! My training was so specialized I could only do well in those 3 lifts. Now, that I'm coming back from an injury I'm realizing I need to get healthy and also work on building strength and ability in more than just 1 plane (up & down). This is why I incorporated the SM training for my cardio. I need to be strong in more than 1 plane. I need to build strength in multiple planes and work on motor patterns.

Gotta get some chalk. I sweat like a whore in church b/c I bathe in screaming toast so my hands couldn't hold the bar for shit. I had to wear my Oly straps. I'm happy that I'm getting back into it. Going to continue to work on volume and not go to high in intensity for the time being.

I also performed Donnie Thompson's lower back protocol today and WOW... I feel better. I'll be doing this 2x week from now on. Time to push more prehab/rehab and get healthier/stronger.

WAVE2 WEEK3
DEADLIFT/ OHP

Deadlift~ 135x3, 225x3, 295x7, 350x7, 405x5, 405x6

Had no chalk so hands were slipping. Only wore belt for last 405 set. ​

Z-Press w/ Axle~ 75x10, 115x7, 150x5, 160x5, 170x4, 180x3, f.drop 135x7
SLDL w/ DB~ 80x7, 85x7, 90x7
Biceps Curl~ 40x10, 40x10​

Farmers Walks~ 90lbs @ 120ft for 1 set, 120lbs @ 120ft for 3 sets

 

[BrotherIron]

 

[MAYO]

I am not mature enough to watch that video productively.

 

[BrotherIron]

I am not mature enough to watch that video productively.

LOL... If you're having hip/ low back issues, I'd recommend checking it out. I'm surprised how good my back/hips feel right now.

 

[BrotherIron]

Got the wrong size bolts for the top of the yoke so didn't get to use it today. I'll get it finished before next Sat and be able to use it then. Still a decent day. I cut it short and kept the weights light but still got work done.

Alactic Acid Training

Axle Power Clean & Press ~ 115x4, x4, x4, x4, x4, x4, x4

only took 1min rest. had to use a lot of chalk.​

Farmers Walk~ 90lbs @ 120ft for 3 sets

only took 1:30 sec rest.​

KB Swings~ 60x6, x6, x6, x6, x6, x6

only took 35sec rest​

 

[BrotherIron]

Not a bad day but it should be easy... it's active recovery this week. I opted not to do pause squats b/c remember... I'm only going to squat 1x a week for the next 8-12 weeks.

Going to eat A LOT and just keep rehabbing. I did the Thompson hang and it's getting easier with each time and I'm feeling better. I'll do them 2x a week after training.

ACTIVE RECOVERY
WAVE2 WEEK4
BENCH/ BENCH ASSIST

Bench~ 95x15, 145x8, 175x8, 205x8
JM Press~ 65x20, 95x8, 95x10, 95x10
Chain Pec Fly~ 2Med Chainx10, x10, x10
H.S. Iso Row~ 45x20, 90x12, 90x12
​

Decided that since this is active recovery, I'll drop my conditioning this week. I was happy how my groin felt with deads. I watched a vid that reminded me of a cue I had forgotten.... push your legs down, extend the legs.

I misloaded the weights on the z-press. I was supposed to use 115 and upped it to 135 for the 2nd set.

DEADLIFT/ OHP

Deadlift~ 135x5, 235x8, 285x8, 325x8
Z-Press w/ Axle~ 75x10, 115x8, 135x8, 115x8
SLDL w/ KB~ 60x10, 60x10, 60x10
Biceps Curl~ 30x12, 30x11
​

Happy with how my groin felt. It didn't hurt at all today so I was extremely happy. Made sure I hit depth on all lifts. No belt, no knee sleeves on squats. No elbow sleeves on floor press.

SQUAT/ BENCH

Back Squat~ 145x8, 145x8, 235x8, 285x8, 335x8
Floor Press w/ Swiss Bar +60lbs chain~ 135+Cx8, 135+Cx8, 135+Cx10
Standing Good Morning~ 145x8, 155x8, 155x8
CloseGrip Pulldown~ 100x12, 110x11​

​

 

[BrotherIron]

Weighs felt DAMN heavy today but still not a bad day. I was able to dig deep and hit those 3 triples which is a decent amount of volume. Groin is continuing to feel better so I'll push deadlifts but I'm not ready to push squats yet. This is my new training routine (deadlift 2x week, squat 1x week). This should let my groin to heal quicker now.

INJURED TRAINING LOG
WAVE1 WEEK1
DEADLIFT/ BENCH

Deadlift~ 135x4, 225x4, 315x4, 375x4, 415x4, 415x4, 455x3, 455x3, 455x3
CBGP w/ Axle +60lbs chain~ 115x10, 135x7, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx5, f.drop 205+Cx6
H.S. IsoRow~ 45x20, 115x10, 115x10, 135x8, 135x8
Hammer Curl~ 45x10, 45x10, 50x6​

Donnie Thompson Lower Back/Hips Protocol w/ Band Hanging (all 5 movements)