SYB... New and Improved SST

[BrotherIron]

I still use bands with some stuff from time to time, but I feel bands beat the shit out of you over time

I'm in complete agreement. Bands seem to take a toll I'm unable to endure over long periods. I can train with chains for extended periods but with bands the duration has to be shortened. I do like reverse band but bands from the floor just tears me up.

 

[BrotherIron]

Eating, studying, training... they way my life should be right now... The weights were so light that I couldn't even tell the chains were there... and that's how it should be. I use 60% of my top set to come up with my #'s on my assisting lifts.

I'm glad I decided to use the lighter weight on yesterdays training. I have to get my body acclimated to deadlifting 2x week. I'll keep performing that each week. Thinking of putting in sumo's too. Gotta see which will allow me to deadlift more.

ACTIVE RECOVERY WEEK
WAVE2 WEEK4 DAY1
BENCH/ SQUAT

Comp. Bench~ 140x8, 170x8, 210x8
Oly Front Squat +chain 66lbs~ 135+Cx5, 175+Cx5, +Cx5, +Cx5
Pin Press +chain 56lbs~ 140+Cx5, +Cx5, +Cx5
H.S. Iso Row~ 80x10, x10​

 

[fit_dynamite]

Hi BI. Just driving by. How was your weekend?

 

[BrotherIron]

Hi BI. Just driving by. How was your weekend?

Hey. I had 3 guest stay over the weekend (didn't find out till they arrived). Didn't accomplish much in terms of studying, but I did get some much needed rest since I had to entertain.

On a separate note.... My appeal for an extension on my financial aid was approved. Only took 9 weeks and it was supposed to just take 4. So, I gotta buckle down and prep for the entrance exam. I had lost my "umph" since they were dicking me around.

How's your training coming along @fit_dynamite.

 

[BrotherIron]

Enjoying my recovery week. Eat and take it easy.

ACTIVE RECOVERY WEEK
WAVE2 WEEK4 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x8, 235x8, 275x8, 315x8
Standing Strict Press w/ Swiss Bar~ 140x7, x7, x7
SLDL w/ DB~ 70x8, x8, x8
Hammer Curl~ 40x10, 35x10​

 

[BrotherIron]

Enjoying eating my dead animal while writing this...

ACTIVE RECOVERY WEEK
WAVE2 WEEK4 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x8, 250x8, 300x8, 350x8
CGBP +chain56lbs~ 145+Cx7, +Cx7, +Cx7
Concentric Squat +chain66lbs~ 145+Cx7, 195+Cx7, +Cx7, +Cx7
DB Row~ 70x10, x10​

 

[BrotherIron]

Not sure why but my low back/hips are killing me. Last week was very light so I don't think that could be the culprit. I think it may be my bed. Anyways, I dropped my numbers for paused b. squat b/c I wsn't in any condition to push it but I still managed to work it some. The bench was occupied when I came back round for it so I opted to hit rolling triceps extensions today instead of JM press.

On a high note my bench is feeling better. I'm getting better leg drive into my bench. My arch is smaller but 335 flew up today easily so I'll stick with this set up.

WAVE3 WEEK1 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x10, 135x10, 185x5, 235x3, 270x3, 305x5, 320x1, 335x1, slingshot 350x1

broke out elbow sleeves on 305 set and wrist wraps on 320 set.​

Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, x3, 355x3, x3

no knee sleeves and no belt. I wanted to see how my back actually felt.​

Rolling Tricep Ext.~ 30x10, 35x7, 40x7, 45x6
T-Bar Row~ 70x10, 105x7, x7
Reverse Hyper~ 25x15​

 

[BrotherIron]

Hips/low back felt MUCH better today. I did drop seated gm's though b/c I plan on training tomorrow since SS is going out of town this weekend.

Also discovered something about my deadlifts today. I was in a MUCH better state of mind this time when I pulled. I felt it and SS confirmed that I'm slow off the floor and then find another gear when I get to my knees. I'm extremely explosive at the knees which I contribute to my SLDL w/ bands. I gotta work on my first portion of the pull though so I'll put in deficits and probably also pulls from floor to knee in my training.

WAVE3 WEEK1 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x3, 225x3, 315x3, 380x3, 430x3, 480x3, 500x1, 520x1, r.band 550x1
Reverse Hyper~ 25x15, x15
H.S. OHP +red mini band (each arm)~ 45+Bx10, 100+Bx7, 110+Bx7, 120+Bx7, 130+Bx5
Bicep Curl~ 45x10, x10​

 

[BrotherIron]

Well...didn't train Friday. SS went to the mountains and I wanted to drive her so I didn't get back to late evening. Trained today but only had 1 meal in me. Still not a bad day, but since I was alone I played it safe and really listened to my body. Almost threw up twice... tried a new flavor drink while training and it was God awful.

WAVE3 WEEK1 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x3, 235x3, 325x3, 425x3, 480x3, 535x3, 555x1, 575x1, r.band 595x1

broke out knee sleeves on 425 set, broke out sleeve & belt on 480 and above sets. No wraps.​

Floor Press w/ Swiss Bar +chain63lbs~ 135x5, 185x5, 185+Cx5, 200+Cx5, 215+Cx5, f.drop 185+Cx7

wore elbow sleeves entire time. No wrist wraps.​

Wide Grip Pulldown~ 120x10, 140x10, 160x8
GHR~ BWx7, x7​

 

[BrotherIron]

More technique and more technique. I'm still playing with my set up. I may have been setting the bar to close so I'm bringing it out 1" from my shins and then as I wedge myelf my shins come into contact with the bar. Also very slightly turning my feet out to help engage my glutes.

WAVE3 WEEK1 DAY4
TECHNIQUE DAY

Comp. Deadlift +chain86lbs~ 135x2, 225+Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2

1 min rest in betw sets. No belt, no straps, nothing.​

Reverse Hyper~ 25x15, x15
Bicep Curl/ Spoon Press~ 40x10/60x10, 40x10/ 60x10
Rear Delt Machine~ 70x20, 85x18​

 

[BrotherIron]

Took Monday off b/c I didn't want to train 3x in a row and I I was on the road for hours when I picked up SS from her spiritual weekend getaway. Didn't get back till after 12 so. Today I'm coughing and sneezing (feeling a bit sick) so I'll pig out today and then train tomorrow (Wed) and then Thurs, Sat, Sun.

 

[BrotherIron]

Got in the gym early today. Not a bad day. Hips/low back felt good. I'll deadlift/ohp tomorrow before the feasting begins. Plan on squatting on Sat and then deadlifting again on Sun.

WAVE3 WEEK2 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x15, 35x10, 185x5, 230x5, 265x5, 300x5
Paused B. Squat (3sec)~ 145x3, 235x3, 325x3, 375x3, x3, 405x3, x3
JM Press~ 65x12, 95x9, 105x8, 115x8
T-Bar Row~ 45x15, 115x8, 115x8​