SYB... New and Improved SST

[BrotherIron]

This new program is a joint effort... #PoB helped me take SST and take it to the next level. You'll see similarities to my last SST and there are also differences. I'm not going to post my layout b/c this was a joint effort and so it's not fair to post since I didn't create it myself.

My training days are Wed, Fri, Sun for my main training day. Mon is a fluff day which will be easy quick and I don't know if I'll even post it.

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

 

[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

UPDATE: Since talking to #PoB, we've decided to add chains to this day. So, I'll keep the same weight but also add 80lbs in chain. This is a heavy speed day meaning I should tax myself and it shouldn't be so easy. I'll add chain to my bench 10x3 and my squat 10x3. That means reverse band squat is out and instead it'll be squat + chain. Should be fun since it's new. Of course it's going to be hard.

 

[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

 

[IronSoul]

Hell yesh, this sounds great. Can't wait to see what this program produces. I'll be following BI

 

[PillarofBalance]

After your next testing day you need to pick a meet in 2016. I will get everyone on your ass hounding you to do it.

 

[BrotherIron]

Hell yesh, this sounds great. Can't wait to see what this program produces. I'll be following BI

I'm excited too.

After your next testing day you need to pick a meet in 2016. I will get everyone on your ass hounding you to do it.

LOL... Why am I not surprised. Honestly though, keeping at me will help remind me that it's been far to long since I've put on a singlet.

 

[BrotherIron]

My 10x3 day will not be straight bar. I'll be using chains; 80lbs for squat & deadlift and 50lbs for bench. So, no more reverse band deadlifts for speed. Now, it'll be chained squats for speed. I'm excited to do this... should be harder but pay off moreso.

 

[woodswise]

I'm liking your new journal bud!

 

[UncleAl]

Exciting to see two of our most knowledgeable lifter/coaches collaborating. Not only do I expect to see your numbers go up, but it will be a learning experience for the rest of us, too. Best of luck.

 

[Go Away]

Agreed - things are getting exciting around The Den

 

[ChrisLindsay9]

Exciting to see two of our most knowledgeable lifter/coaches collaborating. Not only do I expect to see your numbers go up, but it will be a learning experience for the rest of us, too. Best of luck.

Co-sign. It'll be great to not only follow the journal, but to read the conversation between you and POB on this programming. Good luck on the new program, Brother Iron.

 

[PillarofBalance]

Seeing SS is back in the gym with you... helpful?