SYB... New and Improved SST

[fit_dynamite]

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.

I've seen someone at my gym doing that lift. The sucky park about our gym is the hyperextension apparatus is further away from weights/bars, so set up would take some effort. Let us know how you like it.

 

[BrotherIron]

I've seen someone at my gym doing that lift. The sucky park about our gym is the hyperextension apparatus is further away from weights/bars, so set up would take some effort. Let us know how you like it.

I'm going to drag mine to the PLing room so it'll be easy to set up. I'll definitely let ya know how it goes.

 

[BrotherIron]

Happy Birthday to me.... I still opted not to skip my training. I did however cut it short but still pushed like a mofo.

Squats were with belt and sleeves only. Put on the sleeves starting at the 440 set and put on the belt starting with the 500 set. Opted not to wrap to push myself since I knew there wasn't time for concentric squats.

Still a damn good day...

WAVE2 WEEK1 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x5, 235x5, 325x3, 440x1, 500x1, 550x1, 565x1, 580x1, r.band 580x2
CGBP +72lbs Chain~ 135x10, 185x5, 195+Cx5, 210+Cx5, 225+Cx5, 240+Cx1, f.drop 195+Cx7
Concentric Squats~ skipped
DB Row~ 95x8, x8, x8​

 

[fit_dynamite]

Happy Happy Birthday to you BrotherIron! Did you eat cake? Its was yo birfday so you could've.

 

[BrotherIron]

Happy Happy Birthday to you BrotherIron! Did you eat cake? Its was yo birfday so you could've.

I did indeed and it was delicious.

 

[BrotherIron]

Wasn't feeling it today. Switched up my Oly front squats. Lowered the weight but really hit it hard.

Used my new foot position set up for bench. I'm not able to arch as high but it seems to allow me to get more leg drive. I'll keep working on it and I'll get my arch back to where it as.

WAVE2 WEEK2 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x15, 135x10, 205x5, 255x3, 285x1, 315x1, 325x1, 335x1, slingshot 335x2
Oly Front Squat +68lbs Chain~ 135+Cx5, 225+Cx5, 275+Cx3, +Cx3, +Cx3, +Cx3, +Cx3
Pin Press +63lbs Chain~ 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx4, 235+Cx2
H.S. Iso Row~ 90x10, 115x8, 140x6​

 

[fit_dynamite]

I did indeed and it was delicious.

Well I guess with all your past birthdays, you know how to celebrate already! (I do. hehe)

 

[BrotherIron]

Well I guess with all your past birthdays, you know how to celebrate already! (I do. hehe)

I'm always open to suggestions...

 

[BrotherIron]

Gotta get my head right on deadlift days. It seems to just intimidate me for some stupid reason. Had a decent day but I gotta get my head out of my ass and really start pushing. Football bar kicked my ass today. 225 felt like a ton so I skipped my top set and added another fatigue drop set. Also, pussed out on SLDL. I'll go up in weight next week (so 120lbs DB). I did though up the reps on the SLDL.

On deadlifting I got pissed that I only pulled 4 on my first 460 set so I sacked up and hit 6 on the second set. I could have hit more but I have to squat tomorrow.

Not a bad day but nothing to get all happy about.

WAVE2 WEEK2 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x3, 225x3, 315x3, 360x5, 410x5, 410x5, 460x4, 460x6
Football Bar Push Press~ 95x10, 135x5, 195x5, 210x5, 225x3, f.drop 195x5, x5
SLDL w/ DB~ 110x7, x7, x6
Hammer Curl~ 50x10, x10​

 

[BrotherIron]

 

[fit_dynamite]

Thats a great video! Very informative.

 

[BrotherIron]

Thats a great video! Very informative.

Yeah, I try to include videos to help people see what I'm doing, thinking of doing, and of course to educate.