Speciliazed Strength Training (SST)

[BrotherIron]

May 13, 11 ~ Back

Had a GREAT day. I'm down another 2lbs for the week so I'm down to 275lbs. I did my dynamic warm up outside, drank my 1/2 strength gatorade, and performed shoulder rehab when I was done. I was lucky enough to have the wife video my 2 deadlifts so I'll post them in a lil bit. Strength is good even with the big drop in bodyweight. I'm still looking to do my week long cleanse next week.

WAVE 25 WEEK 3
BACK:
Deadlift (conventional)~ 168kgX5, 201kgX3, 225kgX5
225kg (497lbs)X5 was easy. I felt good today.

GM/Squat Combo~ 77.5kgX7, 82.5kgX5, 87.5kgX5, 92.5kgX3, 97.5kgX3

Snatch Pull from Hang~ 90kgX3, 95kgX3, 100kgX3, 105kgX3

Bent Over Rows (palms down)~ 95kgX7, 100kgX5, 105kgX5, 110kgX5

Shoulder Rehab: Scap Hang, Scap Motions, Wall Angels, Stick Stretch. Still have Sea Turtles and Plank Walks.

 

[BrotherIron]

May 14, 11 ~ Cardio

Did Stadiums today. I do a 2:1 ratio where I run stadiums 2x and walk the track 1x. The walking helps bring my heart rate down and also extend the time I'm out there. Today I did 7 stadiums and 4 tracks for right at 30min.

I've also decided since I've dropped weight wise to where I want to stay for a lil bit I'll make my cardio on my Deload Weeks just 30min 3x week on the Treadmill. I want to give my body a complete break.

I'll start pulling the sled the week after next which is the week after Deloads. Than it'll be Sleds, Treadmill, and Stadiums for cardio on weeks 1-3 and on week 4 it's just easy treadmill work.

 

[BrotherIron]

May 15, 11 ~ Shoulder/Bicep

Had a good day. I went out and hit the lake early AM and than later went and trained. I was dehydrated so my training didn't as well as I hoped but it went ok. My shoulders didn't feel stellar but I attribute that to being sleep deprived and dehydrated.

WAVE 25 WEEK 3
SHOULDERS:
Standing Military Press~ 45kgX6, 55kgX6, 65kgX4

Hanging Side Lateral~ 30lbsX 3(7)

1-Arm DB OH Press~ 15lbsX 2(7), 17.5lbsX7, 20lbsX7

BICEPS:
Alt DB Curl~ 35lbsX7, 40lbsX7, 45lbsX5, 50lbsX5 X4

Shoulder Rehab: Scap Hangs, Scap Motions, Wall Angels, Stick Stretch. I'll do Sea Turtles later.

 

[BrotherIron]

I have been MIA for a long while. Since I've last posted I've been feeling better and better. I pulled 550lbs for an easy 4 reps with a pulled intercostal last Wave. I back squatted 440lbsx5 easily Olympic style and Olympic front squatted 375lbsX5 this past Mon. My shoulder is doing very well but I'm still going to play it safe and not push it till next year. I'll end the year with a 320lbs'ish flat bench which is very light. I'll start pushing it next year.

I'm on schedule to hit my year end goals of 500lbs Olympic style back squat. I'm actually going for it in 2 weeks. I've already hit my 400lbs+ Olympic front squat (185kg) on my last Wave. Everything past those are bonus and I'm going to see if I can't end the year with a 230kg Oly back squat and 195kg Oly front squat. I'm also pushing to end the year with a 265kg pull for reps.

I'll post vids of Wave 31 Week 3 which I'll be hitting in 2 weeks. I'll get my log going again on here starting with Wave 32.

 

[jandj0821]

Nice improvements since I last saw ur log BI! Glad to hear your shoulder is doing so much better. Bro u got a crazy ass front squat. Can wait to see the videos.

 

[BrotherIron]

Nice improvements since I last saw ur log BI! Glad to hear your shoulder is doing so much better. Bro u got a crazy ass front squat. Can wait to see the videos.

I've been making huge improvements since I've decided to say fuck off to Oly lifting. I've dropped all my Oly lifts (snatch & clean and all variations of it).

I'm happy with my progress with Oly front squatting but I want it at 500lbs (227kg). That's one of the goals for next year.

 

[jandj0821]

The Oly lifts are rough on the body that's for sure! I use to like the snatch but my body got beat up. Nice goal bro

 

[BrotherIron]

The Oly lifts are rough on the body that's for sure! I use to like the snatch but my body got beat up. Nice goal bro

They're awesome lifts but to destructive imho. If anyone ever wanted to do them, I would suggest doing just the assisting lifts like snatch/clean pulls and snatch/clean high pulls. No reason to actually catch the bar (the third pull). That's where all the damage is caused.

 

[BrotherIron]

Wave 31 - 32

This is what I am doing for the next 2 Waves.

MONDAY
LEGS:
Back Squat (oly)
Front Squat (oly)
Box Squat
Bar Lunge

WEDNESDAY
CHEST:
Flat Bench
Reverse Bench
TRICEPS:
Straight Arm Pressdown
1-Arm DB OH Ext
ABS:
Russian Twists (weighted)

FRIDAY
BACK:
Deadlift (conventional)
Good Morning / Squat Combo
Bent Over Row
Face Pull

SATURDAY
SHOULDERS:
Strict Press (standing)
Side Lateral DB
Z - Press
BICEPS:
Incline Curl
ABS:
Hanging Knee Raises

 

[PillarofBalance]

Awesome stuff, glad to see this back up and running. I enjoy seeing the oly training routines. I'll be following along!

 

[jandj0821]

Like the wave routines. They look solid how many sets per workout?? Is SS still doing Oly lifts?

 

[BrotherIron]

Like the wave routines. They look solid how many sets per workout?? Is SS still doing Oly lifts?

It depends. On Leg Day it's 14 sets total, Chest is 18 sets total, Back is 16 sets total, and Shoulders is 16 sets total. SS is still doing Oly lifting. I'm actually coaching her now. She's still focusing on her BJJ.

I'm actually toying with the idea of dropping my training down to 3 days a week and than putting in 2-3 days of conditioning in. I'm not sure I'm ready to drop my routine down to 3 days a week though.