SYB... New and Improved SST

[MAYO]

Fvcking weather.... the city is covered in snow and ice so that means no training today. Remember I sold the truck for a more fuel efficient car so I'm stuck. I don't have work today which is nice since I have a test and quiz tomorrow. This is going to throw my whole week off. I won't be able to train tomorrow so I'll deadlift on Friday and then Squat on Sunday.

The extra 2 days of rest should help my groin. I have speed pulls (r.band pulls) Friday and then on Sunday it's supposed to be heavy squats but I've decided to make it moderate weight + decent amount of chain.

Take it as a positive...the rest may be what you need.

 

[BrotherIron]

Take it as a positive...the rest may be what you need.

Good point. I will only give it 1 extra day of rest. Looks like the university is closed today and so I'll hit the gym and perform my speed pulls. I'll squat on Sat.

 

[BrotherIron]

Well... school was cancelled today so I decided to hit the gym and get my deadlift session in. I could still feel my groin (right side) but it wasn't painful. Since I could still feel it, I opted to skip SLDL w/DB+band. I decided to add some adductor work to get some bloodflow into the area. Hopefully, that'll help aid in the recovery process.

WAVE1 WEEK1 DAY2
DEADLIFT/ OHP

Speed Pulls (orange)~ 135x3, 225x3, 315x3, r.band 415x3, x3, x3, 445x3, x3, x3, x3, x3

Took 60sec rest for 415 sets and 90sec rest for 445 sets. No belt.​

Z-Press +chain25lbs~ 95x10, 125x5, 125+Cx5, 135+Cx5, 145+Cx5, 155+Cx3, f.drop 115+Cx10
Reverse Hypers~ 25x15, x15, x15
Bicep Curl~ 45x7, x7, x7
Adductor Machine~ 15x25, x25​

 

[FW Haskell]

Z - Press is an elite level lift... difficult to perform, and quite humbling, the first time you do them.

You gotta have a 14 inch dick to do a Z press.

 

[BrotherIron]

Z - Press is an elite level lift... difficult to perform, and quite humbling, the first time you do them.

You gotta have a 14 inch dick to do a Z press.

I think my best for Z-Press was 205 bar weight. Goal is to get back to 185 bar weight and slowly more and more chain weight (probably get up to 45lbs chain). Chains adds a degree of difficulty b/c the chain will sway so you gotta stay very tight or you risk falling over.

I should also mention I perform ALL oh pressing movements with a football bar. It doesn't aggravate my fvcked up right shoulder.

 

[Go Away]

how do you feel about SLDL with bands?! that shit sounds incredible...
hows school going so far?

 

[BrotherIron]

how do you feel about SLDL with bands?! that shit sounds incredible...
hows school going so far?

DB SLDL + bands is one of my favorite DL assisting lift. It forces you to really finish your lift by shooting your hips forward and utilizing your glutes. If you haven't tried them before you should. I like to only do them for 4 weeks though b/c the bands from the floor really beat me up.

School is pretty intense this semester. I basically have 4 quizzes everyweek and a test every other week.

 

[BrotherIron]

Titan just gets better and better.... Looks like they also make a mono attachment which copies Rogue for a fraction of the price. I'll be picking up:
https://www.titan.fitness/titan-monolift-rack-mounted-attachment-for-t-3-power-rack.html

 

[Anabolic Beast]

I have a custom built mono attachment from Texas Strength in my power rack that I really like. If I didn't have the TSS mono attachment I'd definitely consider getting the Titan adjustable mono attachment. I wish they had the dumbbell trays to fit into a rack with 3"x3"posts.

 

[BrotherIron]

I have a custom built mono attachment from Texas Strength in my power rack that I really like. If I didn't have the TSS mono attachment I'd definitely consider getting the Titan adjustable mono attachment. I wish they had the dumbbell trays to fit into a rack with 3"x3"posts.

You could always shoot them an email. They may be receptive to the idea. You never know until you try.

 

[BrotherIron]

Had to reel myself in tonight. A couple was in the "power room" and they were squatting. I walked in, preceded to set up, found out that I left my UE Megaboom at home but managed to remember to bring my ipod/headphones. I asked are you still squatting since they were standing there?... they replied yes, but you can deadlift... it's ok. I kinda looked at them with the head cocked dog look and replied.. if I wanted to deadlift I wouldn't ask considering you're set up to squat... I'd just deadlift in front of you like anyone else. I set up the rogue infinity rack with my TSB, chains, and my spud inc safety straps. These douchebags were squatting 275lbs for reps all while strutting around like jackasses. I did my squats... 145, 235, 325, 375, 425, ending with 465 (all sets had an additional 92lbs of chain). It took a lot not to go and put 505 on the bar. 465+92chain felt fine. My groin isn't hurting but I decided that I did enough to shut them up but I would have liked to have put the 505 on the bar. Then they asked me if I was done and I replied yup... but I'm still training here. I broke down the squat bar and then loaded up the football bar for floor presses.

I was supposed to squat 435, 495, 545, 560, 575, 590 r.band but I didn't want to be stupid. I will say that 465+92 chain feels easier then 545 bar weight. 545 is easy but I could have easily 5+ reps with the 465 + chain. This is why I'm adding chain to basically all assisting lifts. It allows me to overload while saving my joints. It also allows me to turn everything into speed work to a degree.

WAVE1 WEEK1 DAY3
SQUAT/ BENCH

Comp. Squat +chain 92lbs~ 145+Cx5, +Cx5, 235+Cx5, 325+Cx3, 375+Cx1, 425+Cx1, 465+Cx1

Walked out each and every set. Broke out sleeves and belt for the 425 and 465 sets. Wore PP the entire time.​

Floor Press w/ Swiss Bar +chain 71lbs~ 95x10, 135x7, 185x3, 185+Cx6, 200+Cx6, 215+Cx5, 230+Cx4, f.drop 185+Cx8

Wore SBD elbow sleeves for all sets.​

Standing GM~ skipped to not overwork my groin area (it would be stressed a bit with this movement)
Reverse Hyper w/ chain~ 34lbsx12, x12, x11

Wrap chain around my ankle and used the tallest plyo box.​

Wide Grip Pulldown~ 120x10, 140x10, 160x10
Adductor Machine~ 15x20, x20

This seems to help get bloodflow to the area and it's feeling better so I'll keep doing this a couple times a week.​

 

[FLEXjs]

Titan just gets better and better.... Looks like they also make a mono attachment which copies Rogue for a fraction of the price. I'll be picking up:
https://www.titan.fitness/titan-monolift-rack-mounted-attachment-for-t-3-power-rack.html

Looks nearly identical to the Rogue one. Mrs Flex bought me one for Christmas but it's obviously too cold here for garage workouts so it's still in the box.