Speciliazed Strength Training (SST)

[BrotherIron]

Hell yes!!!

Now that things are better I'll be able to push again. I'm excited to start eating again, train with someone, and really push.

 

[400Lb Gorilla]

GMs are only trumped by squat and deadlift... ever. Jus sayin

Looking forward to seeing how you progress with PoB's almost randomness in numbers and your stricter "must meet the numbers" type of program. Glad to see SS is going to be in the gym with you now. You always seemed to do a little better with the little lady keeping you from doing dumb stuff

 

[TenaciousA]

Hey BI---
Sorry to detract from your planned progress (kudos).
Apologies if I missed how SS mum is.
Did they ultrasound her heart? What did her X rays show?
Pneumonia? Influenza?
Did they R/O as pericarditis or myocarditis (can happen in flu and pneumonia).

She's an HF patient right?

Praying regardless.

 

[BrotherIron]

Hey BI---
Sorry to detract from your planned progress (kudos).
Apologies if I missed how SS mum is.
Did they ultrasound her heart? What did her X rays show?
Pneumonia? Influenza?
Did they R/O as pericarditis or myocarditis (can happen in flu and pneumonia).

She's an HF patient right?

Praying regardless.

They ran all kinds of tests (she didn't tell exactly which ones) and they said her heart was ok. She was running a horrible fever and I know they put her on anti biotics. She's doing much better now though.

She underwent the surgery b/c her mitral valve was malfunctioning... it was causing a regurgitation back into her lungs. She also had a thinned aorta I believe. The doctor actually fvcked up which caused her to have 2 heart attacks and they had to go back in b/c they sewed something incorrectly. It was a giant cluster ****. She wound up being in the ICU for 14 days.

 

[BrotherIron]

GMs are only trumped by squat and deadlift... ever. Jus sayin

Looking forward to seeing how you progress with PoB's almost randomness in numbers and your stricter "must meet the numbers" type of program. Glad to see SS is going to be in the gym with you now. You always seemed to do a little better with the little lady keeping you from doing dumb stuff

I'm thinking of putting them in and that would make my Wed 4 lifts instead of the listed 3. I'm not sure I can go without GM's.

Yeah it's going to be interesting b/c I'm still going to have numbers that I must hit on my main lift but if I'm felling better I'll go for more so it's like gotta do this but if you can do better... then go for it.

 

[BrotherIron]

SYB - New Program; Chest/ Squat Day

Decided to start my new program. Eating better, changed my training days to Wed, Fri, Sun, and Mon. My last set of 285 was a RPE of 10. I wouldn't have been able to complete the set if I paused each rep. 215 on floor press was a bit light. I'll up it next time. I'm getting used to RPE's. I'm going to add in 3 bad meals a week the night before my main 3 days; Wed, Fri, and Sun. As you can see.... this program is more volume which I think I was lacking.

For those that don't know.. w/p = with pause and t'n'g = touch and go so no pause but no bouncing either.


WAVE 1 WEEK 1
CHEST/ SQUAT DAY

Flat Bench~ bar x a lot, 95x15, 135x10, 185x5 w/p, 225x5 w/p, 255x5 w/p, 255x5 w/p, 285x5 w/p, 285x5 t'n'g
Paused Back Squat (3sec)~ 145x3, 225x3, 325x3, 395x3, 395x3, 415x3, 415x3, 435x2, 435x2
Close Grip Floor Press (paused)~ bar x 15, 135x5, 185x5, 200x5, 215x5 rep drop 215x3, 215x3, 215x3​

Shoulder prehab: wall angels, band pull aparts, stick stretch

 

[Bullmuscle7]

Looking good brother! I like it!

 

[BrotherIron]

Looking good brother! I like it!

Thanks. It'll be interesting to see how this unfolds. I think I'll put a couple sets of GM's on this day as well. I don't like the idea of dropping them altogether,

 

[400Lb Gorilla]

WTF have you done to the main lift? lol I dont remember you ever repeating a weight like the 255 sets and 285 sets. I do like the added volume though. Cant wait to see how it tapers down through each Wave. The version I am using, and it is similar to all but to the version you are running, had the heavy-ish weight for week one, the lighter stuff for week two, and then the overload for week 3 before you deload week 4 and come back strong again on week one of the next Wave. You now got volume in on Week 1!!!

 

[BrotherIron]

WTF have you done to the main lift? lol I dont remember you ever repeating a weight like the 255 sets and 285 sets. I do like the added volume though. Cant wait to see how it tapers down through each Wave. The version I am using, and it is similar to all but to the version you are running, had the heavy-ish weight for week one, the lighter stuff for week two, and then the overload for week 3 before you deload week 4 and come back strong again on week one of the next Wave. You now got volume in on Week 1!!!

I've taken the main lift and added 2 sets on the 5x5 week. The program now has a 5x5 week, 5+ x1 week, 10x3 week, and a 3x7 week. You are correct, my program used to be heavy, light, heavier, recovery, repeat. This program is more like endurance, speed, strength and not all the lifts are performed the same way each week.... it's kinda cube'ish. You'll also see there are no more speed lifts as auxiliary lifts anymore. They've been factored into my main lift training. My speed day will be straight bar weight for the moment (this may change though so I may add chains in the future). You'll see there's a good bit more volume now.

 

[BrotherIron]

Jan 8, 16 - Deadlift/ OHP Day

385 was a bit on the light side so I upped the weight. Since it was a speed day for pulls I only took a minute rest, hooked them all (tore a callus on the last 2 sets), and didn't wear a belt. I'll up the weight next speed day for pulls. OHP felt good. By the time I got to RDL I was spent. I start my RDL with the bar on the floor and I don't t'n'g any reps. That really puts the stress on the lower back and hams.

WAVE 1 WEEK 1
DEADLIFT/ OHP DAY

Speed Deadlift (conventional)~ 135x5, 135x5, 225x5, 315x3, 385x3, 385x3, 385x3, 385x3, 395x3, 395x3, 395x3, 405x3, 405x3, 405x3
1-Arm OHP Plate Loaded + red mini~ bar+red x a lot, 45+red x15, 90+red x5, 100+red x5, 110+red x5, 120+red x5, 130+red x5, fatigue drop 115+red x7
RDL~ 315x5, 335x5, 355x5, 375x5, fatigue drop 335x5​

Shoulder Prehab: stick stretch, wall angel, band pull aparts

 

[BrotherIron]

Jan 10, 16 - SYB Squat/ Bench Day

Had to cut my workout short today... had family come over sooooooo I decided to push wearing just sleeves and a belt and see about setting a PR. I was a bit shocked that 590 felt as easy as it did. Had I known, I would have put 600 on the bar. I'll save it for next time. 590 w/ sleeves and belt is a 15lbs PR. All in all, still a good day. I didn't get to perform my progressive overload set b/c everyone was complaining that I was going training. I'll hit it 100% with no shortcuts and I'm excited to see what I get.

WAVE 1 WEEK 1
SQUAT/ BENCH DAY

Squat~ 145x5, x5, 235x5, 325x1, 415x1, 455x1, 505x1, 555x1, 580x1PR, 590x1PR
Close Grip Bench +chain (70lbs)~ 95x20, 135x10, 195+C x5, 205+C x5, 215+C x5, 225+C x5, rep drop 225+C x3
Oly Front Squat~ 255x3, 285x3​

shoulder prehab: stick stretch, wall angel, band pull apart