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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,494
2,665
Training this week was abridged due to the fact that everything is closed and I didn't want to be out longer than necessary.

WAVE WEEK1 DAY1, 2, 3
OHP/ DEADLIFT

Z-Press~ bar x many, 95x5, 115x5, 135x5, 150x5, x150x5, 165x4
Sumo Dead off 25lbs bumper +red mini band~ 135x3, 225x3, 275x3, 335+Bx3, +Bx3, +Bx3, +Bx3, +Bx3
TrapBar Row~ 135x8, 185x7, x7, x7
FrontRaise/ Rear Delt~ 40x5/ 25x10, 40x6/ 25x10
Later Walk w/ Sled~ 45x110ft, 90x110ft, 115x110ft, 115x110ft

SQUAT/ BENCH
Speed Squat +145lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, +Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3
Bench w/ Axle +75lbs chain (semi close grip)~ bar+C x many, 75+Cx5, 95+Cx5, 115+Cx5, 135+Cx5, 160+Cx5, 180+Cx5, 200+Cx5, 200+Cx6
Seated GM~ 135x5, 185x5, 185x5
Seated Leg Curl~ 100x10, x10, x10

DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 275x2, 325x1, 365x1, 415x1, 455x1, 475x1, 495x1
Cable Pullthrough~ 80x12, 100x12, 120x12
Reverse Hyper Ext.~ 20x25
 
BackAtIt

BackAtIt

MuscleHead
Oct 3, 2016
832
190
Going back to my roots.... SST = specialized strength training. It used to have Oly training + PLing but slowly dropped most of the Oly lifting. Well.... I'm going back and I'm adding another angle to it... SM.

I was talking to a friend of mine (who competed in WSM) who pointed out a very good fact, I'm focused on school so my diet, prehab, etc has taken a huge hit. He suggested looking up the WR in different sports and than taking 50% and attacking those numbers. It would be a fun way to keep training for strength, but also put myself in a realm of something that I can do while focusing on school.

I'm also coming back from an injury this year so this will be a fun way to push myself and do something different.

SO... 50% (I'm rounding up)...All raw numbers. I'll still use a belt and sleeves BUT NO wraps.

Deadlift ~ 510
Squat ~ 530
Bench ~ 370
Axle Press (strict)~ 240
Log C&P ~ 255
Axle C&P ~ 240
Farmers Walk ~ 175 per handle 60ft
Yolk ~ 550 60ft

Once I hit those numbers (some of those I've already hit but I'll be working back up to them since the injury) I'll raise them. This should be fun and a nice change of pace. It'll also probably lean me up some which SS will like.


Awesome all around numbers, brah!...Keep on, keeping on!!!!
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,494
2,665
Thank GOD... my gym is still open. I was informed though that there is pressure for it to close during the COVID outbreak. I won't go into a debate about what I think. I will say I'm in school for microbio so I wish people would stop telling me what to do.

I'm going to change my layout after this block. I think pulling 2x week isn't giving me enough time to rest/ recovery (esp. my CNS)

WAVE I don't know anymore WEEK2 DAY1
OHP/ DEADLIFT
Z-Press~ bar x many, 95x5, 135x3, 150x3, 165x3, 180x3​
Sumo Deadlift w/ low block~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 405x3, 405x5​
Trap Bar Row~ 135x6, 185x7, x7, x7​
Front Raise/ Rear Delt~ 40x5/ 25x12, 40x5/ 25x10, 30x9/ 15x15​
Lat. Walk w/ Sled~ 45x110ft, 90x110ft, 90x110ft, 90x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,494
2,665
Well... things have gotten more strict at my gym. Only 10 people in at a time and the workouts have to be under 45min *all the time we get*. I got in and got done the most important things and threw in 1 assisting lift.

WAVE covid WK2 DAY2
SQUAT/ BENCH
Squat~ 135x3, 225x3, 275x3, 315x3, 375x5, 415x5, 455x5​
Bench w/ Axle +75lbs chain~ bar +C x many, 75+Cx7, 115+Cx7, 135+Cx7, 155+Cx7, 175+Cx7​
Seated Leg Curl~ 80x12, 100x10, 100x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,494
2,665
Still getting it done. Had to pay homage to my gym owner and good friend so I gave him a gift for what he's doing for me. Still limited to 30min in training so cut it short but who cares.... I got to train.

WAVE Covid WK2 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x3, 325x8, 375x8, 415x7​
Paused B. Squat (3 sec)~ 145x3, 195x3, 235x3, 275x3, 305x3, 335x3​
Cable Pull-throughs~ 80x18, 100x18, 120x12​
Had a shit meal before training... Since the state is clamping down I didn't wait the normal 1.5hrs before training so I could tell I moved a bit slower since my body was working on digesting the food. Still only allowing 10ppl in the bldg. and workouts are under 40min.

WAVE Covid WK3 DAY1
DEADLIFT/ OHP

Sumo Deadlift on low block (25lb bumper) +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 335+Bx3, +Bx3, +Bx3, +Bx3, +Bx3, 315+Bx3 (floor)​
Z-Press~ bar x many, 95x8, 120x8, 135x8, 150x7​
WideMagGip Pulldown~ 100x15, 140x10, 140x8, 120x10​
Incline Curl/ Rear Delt~ 30x7/20x12, 30x7/20x12, 30x6/20x10​
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,494
2,665
Since my gym is keeping training time to under 40min I'm abridging my training. You'll notice I'm performing 2 big movements and then 1 or 2 accessory lifts. If it's a very heavy day it'll be 1 big lift and 1 accessory and if it's speed it'll be 2 and 2. I'm just happy to still have a gym to train in since my state has implemented a curfew and most businesses have closed up for now.
 
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