SYB... New and Improved SST

[BrotherIron]

That's what I'm talking about. Reminded myself to SQUEEZE MY GLUTES for deads and BOOM!...bar moved fast. Felt really good today. Thinking of putting technique work in for my 4thday so it'll mean going to the gym on my 4th day.

WAVE1 WEEK3 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x5, 225x3, 315x2, 405x1, 450x1, 495x1, 510x1, 525x1, r.band 525x2
H.S. OHP+ red mini (each arm)~ 45+Bx10, 90+Bx7, 100+Bx5, 110+Bx5, 120+Bx5, 130+Bx5
SLDL w/ DB+ orange band~ 100+Bx7, 100+Bx7, 100+Bx7
Biceps Curl~ 45x10, 50x7​

 

[BrotherIron]

Playing with the idea of keeping SLDL w/ DB + bands for the entire volume block (8 weeks and not 4) to really emphasize squeezing glutes through ROM. This may be a BIG help with my deads.

I'm also thinking of performing my 4th day at my gym and not at the house. That would allow me to work on my set up/technique for pulls. Thinking of using 40% bar weight + green short bands so at the top it would be around 55%. This is just an idea I'm kicking around. Not sure I'll follow through with that.

 

[BrotherIron]

Well.... today went very well considering. I had my midterm today so I only had 1 meal and 1 shake by 3:30pm (meal @ 7:45am & shake @ 11:15am) when I began squatting. I wasn't concerned with hitting anything spectacular since I was starving. Still managed to have a decent squat session and really impressed myself with floor press. I upped the bar weight a bit and added a good bit of chain weight from the previous week.

I couldn't be happier with my decision to start utilizing my chains more in my training. If you look, you'll notice I'm adding chain weight and bar weight each week. Small amounts of bar weight but heavier amounts in chain weight.

WAVE1 WEEK3 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x5, x5, 235x3, 325x3, 370x5, 420x5, 420x5, 480x5, 480x4
Football Bar Floor Press +63lbs chain~ bar+Cx15, 135x7, 190x5, 190+Cx5, 205+Cx5, 220+Cx5, 235+Cx3, f.drop 190+Cx7
Standing Good Morning~ 135x5, 215x5, 235x5, 255x5
Standing Leg Curl~ 20x8, x8​

 

[BrotherIron]

Decided to keep all 4 lifts in during Active Recovery. In the past I would keep the % higher, but drop the 4th lift. I've decided to drop the %, but keep all 4 lifts. I think this will help keep my technique crisper and allow me get some more time learning a few of these new lifts I've added. I took around 45sec rest in between sets. These training session take around 45 min and that includes warm up and cleaning up after. The lifts are around the 50% - 60% so the number are very easy but they should be.

ACTIVE RECOVERY
WAVE1 WEEK4 DAY1 &2
BENCH/ SQUAT

Comp. Bench~ bar x many, 135x8, 165x8, 195x8
Paused B. Squat (3 sec)~ 135x5, 255x5, x5, x5
JM Press~ 65x12, x12, x12
T-Bar Row~ 70x10, x10
​

DEADLIFT/ OHP

Comp. Deadlift~ 135x8, 225x8, 275x8, 315x8
H.S. OHP +red mini band (each arm)~ 45+Bx8, 80+Bx8, x8, x8
SLDL w/ DB +orange band (each arm)~ 60+Bx8, x8, x8
Biceps Curl~ 30x10, x10​

 

[BrotherIron]

I'm going to take the same approach for my lower body chain usage that I've applied to my upper body chain use. I've made tremendous strength gains with my press so I'd like to give it a go with my squats.

So my upcoming block, I'm going to add chains for front squats and concentric squats after.
Week 1, big + small
Week 2, big + med
Week 3, big + med + small chain.

This adds weight each week, but I feel it's easier then adding bar weight. The chain weight is more then what I would typically add to a bar each week, but the weight is added as I'm in a stronger position (when squatting). I think this will give my joints some relief.

 

[fit_dynamite]

Hi there! New to the forum. What better way to get to know someone, read their journals. Keep it up and I know I'll learn a thing or 2 in here.

 

[BrotherIron]

Hi there! New to the forum. What better way to get to know someone, read their journals. Keep it up and I know I'll learn a thing or 2 in here.

Hey back. Thanks and you'll get a chance to see much more of my program in the coming weeks. This my active recovery week. Next week will be the second 4 week block of my volume training.

 

[BrotherIron]

Feeling rejuvenated and ready to begin my 2 wave. Another fast training session. No belt, no sleeves, nothing, and quick. Another 40min training including warm ups and clean up after.

ACTIVE RECOVERY WEEK
WAVE1 WEEK4 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x8, 235x8, 285x8, 335x8
Floor Press +63lb chain~ 140x8, 140+Cx8, x8, x8
Standing Good Morning~ 155x8, x8, x8
Standing Leg Curl~ 20x10, x10​

 

[BrotherIron]

Time to work....

Gotta thank Franchise. His coach gave him a tip for his squats and I decided to try it today with my bench. I felt WAY more leg drive, but it did hurt my arch a tad. I could still arch b/c I tucked my feet. So... wanna know what I did? I turned my heels in a tad. That allowed me to get my entire foot on the ground instead of the ball of my foot. I even misloaded the bar (was supposed to do 215, 250, 285) and it still moved fast (very fast). Didn't notice the misload till last set and then just adjusted it a little. Hit the J-hook on the way up on the 2nd set of 290. Still, I'm stoked and can't wait to work on this more.

Almost choked myself out on front squats. Started getting dizzy on the last set of 305 so racked it. There's a fine line to ride when you're Olympic style front squatting.

All in all.... A damn good day. Weight still sitting at 260.

WAVE2 WEEK1 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x15, 135x10, 185x5, 215x5, 260x5, x5, 290x5, x3
Oly Front Squat + 66lbs chain~ 135+Cx5, 225+Cx5, 275+Cx5, x5, 305+Cx3, x1, f.drop 265+Cx5
Pin Press + 56lbs chain~ 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx4, 230+Cx2
H.S. Iso Row~ 90x10, 115x10, 140x6​

 

[BrotherIron]

The cue I like to think for shooting the hips through to finish the pull is.... Pinch a penny. Squeeze that ass and your hips will shoot through.

 

[BrotherIron]

No preworkout, no belt, no problem...

Took out the orange band with DB SLDL b/c 8 weeks with a band is to much imho. Bands beat the shit out of me so this wave will be heavier DB but no additional band tension. 17mins total for speed work... that includes the 3 warm up sets as well as the 8 working triples. People ask me when do I do cardio?... guess what... that is cardio.

WAVE2 WEEK1 DAY2
DEADLIFT/ OHP

Speed Pulls (r.band)~ 135x3, 225x3, 315x3, r.band 405x3, x3, x3, 435x3, x3, x3, x3, x3

1 min betw. sets. no belt.​

Football Bar Push Press~ 95x10, 135x5, 190x5, 205x5, 220x4, 235x3
SLDL w/ DB~ 60x10, 110x5, x5, x5
Hammer Curl~ 50x10, x10, x8​

 

[BrotherIron]

Thinking of adding a new lift to the regimen. I've never performed these but many people are talking it up including Pete Rubish (a 900+ puller @ 242 raw). So... I think it's work a try.

The lift is "hyperextension deadlifts". Performing a deadlift in the hyper ext. machine (45 degree angle).

Should be fun. I'm always looking for new way to try things and see what the results will be.