SYB... New and Improved SST

[BrotherIron]

crazy schedule BI....hats off, getting it done even if training wasn't involved...

Thanks. Gotta train though... I do it for everyone else. If I didn't train I may just go on a killing spree, lol.

My schedule is a bit tight but time management has always been a strength so it'll be put to the test. Only taking 2 classes this semester but I intend on adding a class so I'll have 3 classes soon enough. This semester will help me get use to studying again and having school deadlines.

 

[BrotherIron]

Got in and got work done..... Back felt good. I didn't push my paused squats b/c I wanted to make sure it was good. I'll push my squats on Friday. I'll start conditioning this Sunday.
WAVE 1 WEEK 1 DAY 1
BENCH/ SQUAT DAY

Bench~ bar x many, 95x15, 135x7, 185x5, 205x5, 235x5, 235x5, 265x5, 265x5

all sets were paused cept the 265 sets. broke out elbow sleeves for 265 sets. no wrist wraps on any set.​

Paused Back Squat (3sec)~ 145x3, 235x3, 325x3, 375x3, 375x3, 405x3, 405x3, fdrop 375x3

no belt, no knee sleeves, no wrist wraps. Just bar on my back and Oly shoes on my feet.​

Pin Press~ 135x5, 225x5, 245x5, 265x5

no elbow sleeves and no wrist wraps.​

Seated Good Morning~ 135x5, 225x5, 225x5​

Weight is down but that's to be expected since I haven't quite figured out everything with my new busy schedule. Pulled today and it was slow... even though it was supposed to be a speed day. Chalking that up to the fact that I'm down Kcal and so once I sit down this weekend and make a new meal plan I should be g2g.
WAVE 1 WEEK 1 DAY 2
DEADLIFT/ OHP DAY

Speed Deadlift +90lbs chain ~ 135x3, 225x3, 320+C x3, 320+C x3, 350+C x3, 350+C x3, 350+C x3, 350+C x3, 380+C x2, 380+C x2

No belt for any set, wore oly straps for 380+c sets. hands are raw from the break.​

Push Press w/ Football Bar~ bar x many, 95x10, 135x5, 185x5, 200x5, 215x4, 230x1, f.dop 185x7

Wore elbow sleeves. Broke out wrist wraps for 200, 215, 230 sets.​

RDL~ 315x5, 345x5, 375x3

No belt but wore Oly straps since my thumbs were raw from hook gripping.​

Bicep Curl~ 40x9, 40x8​

Had to cut today's training short but still not a bad day. Weight is back up to 268. I dropped my last set of back squats, 560, b/c I was leary of pushing myself since this is my first week to heavy squatting. Still... hit 545 for a deep squat. SS actually asked why I went so deep... told her I was skipping my last heavy single so I wanted to bury it.
WAVE 1 WEEK 1 DAY 3
SQUAT/ BENCH

Squat~ 145x5, 235x5, 325x3, 415x1, 470x1, 530x1, 545x1, r. band 545x2

knee sleeves on 470 set. knee sleeve + belt on 530 and 545 sets.​

Football Bar Floor Press~ 135x7, 185x5, 200x5, 215x5, 230x3

these felt easy. I'll push these moreso next week.​

Oly Front Squat~ 135x5, 225x5, 275x5, 315x2

Had to cut these short b/c I was low on time so I knocked them out with very little rest.​

Iso Row~ skipped​

 

[BrotherIron]

...............................

 

[BrotherIron]

Got a 95.3 on my stats test. Gotta say I'm happy with that. Had a paper due on Tues and I knocked it out. Not sure how well I did on my Psych test but I'm thinking I got a B. The prof added a chapter on the test the day before so I had to cram in 60 pages and I didn't get it all memorized.

Update. I actually got an A on my Psych test. Only got 1 answer wrong so 97. Not to shabby.

 

[BrotherIron]

Not a bad day... if I do say so myself. Feels good to be back pushing myself and tossing some steel.
WAVE 1 WEEK 2 DAY 1
BENCH/ SQUAT DAY

Bench (paused)~ bar x many, 95x15, 135x10, 185x3, 235x2, 265x1, 295x1, 305x1, 315x1, slingshot 315x3

bar moved well. sh0ulder felt good. broke out elbow sleeves 265+ sets. Wrist wraps 295+ sets.​

Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 375x3, 375x3, 405x3, 405x3, f.drop 375x3

didn't wear knee sleeves or belt for any set. back felt good. ​

Pin Press~ 245x2, 225x5, 235x5, 245x3

elbows were sensitive but that's to be expected with what came before. started from the pins and paused w/ each rep.​

Seated Good Morning~ 225x5, 245x5
​

Feeling a bit down... like I have a stomach bug. Wasn't going to not train so I sucked it up and still managed to have a decent day. Nothing to tear underwear over but not to bad. Weighed in at 267lbs today.
I've decided to not add a conditioning day since my weight is staying under 270. I'm going to add a machine bbing'esque day instead. I think that would be a better choice at this time.
WAVE 1 WEEK 2 DAY 2
DEADLIFT/ OHP DAY

Deadlift (conventional)~ 135x5, 225x5, 330x5, 385x5, 385x5, 440x5, 440x5

broke out belt and oly wraps for 440 sets.​

Football Bar Push Press~ bar x many, 95x10, 135x5, 190x5, 205x5, 220x3, f.drop 190x5

broke out elbow sleeves for 190+ sets. Wrist wraps for 205+ sets.​

RDL~ 325x5, 355x5, 375x3

no belt but wore oly straps.​

Biceps Curl~ 40x10, 45x7
​

Had a big cheat meal the night before. Weight is still not going over 270. I'll do a "fluff" day on Sunday ie. machined lifts for 4x10. Easy shit to work joint integrity, weaknesses, imbalances.
WAVE 1 WEEK 2 DAY 3
SQUAT/ BENCH DAY

Speed Squat (reverse green band)~ 145x3, 235x3, 325x3, 415x1, reverse band 440x3, 440x3, 470x3, 470x3, 470x3, 470x3, 500x2, 500x2

No belts on any sets. Broke out knee sleeves on 470 and 500 sets.​

Football Bar Floor Press~ 135x7, 190x7, 205x5, 220x5, 235x3, f.drop 190x7

Elbow sleeves but no wrist wraps.​

Oly Front Squat~ 225x3, 275x3, 305x3

Knee sleeves but no belt.​

H.S. Iso Row~ 90x10, 135x7, 135x7​

 

[BrotherIron]

Right shoulder is KILLING me. Not sure why. I didn't hurt it in training. I woke up in A LOT of pain. Must have slept on it very wrong. I also laid on it while I studied and that must have started this mess.
Needless to say, I cut my workout short and even lowered my numbers a bit.
WAVE1 WEEK3 DAY1
BENCH/ SQUAT DAY

Speed Bench+ 60lbs chain~ bar x many, 95x15, 135x10, 185x3, 200+C x3, 200+C x3,200+C x3,200+C x3, 210+C x3, 210+C x3, 210+C x3, 210+C x3

no wrist wrap, no belt. worked on my shoulder with lacross ball and band which helped some.​

Paused Back Squat (3 sec)~ 145x5, 235x3, 325x3, 375x3, 375x3, 405x3, 405x3, f.drop 375x3

shoulder didn't like getting set up. no belt, no knee sleeves.​

Right shoulder region is feeling better. Still using bands and lacross ball. Obviously, I dropped my push press and used just 135 and also performed them strictly. Deads went very well. I'm happy with how today went. Weighed in at 268.7lbs today.
WAVE 1 WEEK 3 DAY2
DEADLIFT/ OHP DAY

Deadlift (conventional)~ 135x3, 225x3, 315x3, 390x1, 440x1, 490x1, 505x1, 520x1, reverse band (orange) 520x3

broke out belt at 440, belt + oly straps 505 and 520 sets.​

Football Bar Strict Press~ 95x7, 135x7, 135x7, 135x7

no elbow sleeve or wrist wraps. Shoulder was only slightly uncomfortable. No pain which is good. ROM is better too.​

RDL~ 335x5, 365x5, 395x3

no belt but wore oly straps​

Bicep Curl~ 45x8, 45x7
​

Right shoulder is feeling much better. Left knee was feeling a bit wonky so made a slight change to squats and ran out of time for front squats which is ok since it would stress my shoulder and knee. Overall, not a bad day.
WAVE 1 WEEK 3 DAY3
SQUAT/ BENCH DAY

Squat~ 145x5, 235x5, 325x3, 360x5, 415x5, 415x5, 415x5, 470x5

broke out knee sleeves at 415 and belt at 470. Put sleeves and belt on early since I'm a falling apart. ​

Football Bar Floor Press~ 95x7, 135x7, 195x5, 210x7, 225x5, 240x3, f.drop 195x7

Elbow sleeves but not wrist wraps. Shoulder felt better on these.​

H.S. Iso Row~ 90x8, 135x7, 135x7​

 

[BrotherIron]

Right pec/shoulder region is still not well. I thinking it's due to the area being tight. I'm stretching and using my lacross ball. It's showing signs of improvement but I'm uncertain if I'll be able to do any OHP tomorrow. I'm supposed to pull and press tomorrow.

Finished my Stat's project and from what the prof saw today, it looks like I'll get a 99 on it which is fine by me. The other group member who worked on it got a 100 on the first test and I'd wager she'll fix the issue b/c I bet she wants a 100.

 

[BrotherIron]

Deadlifts went well today. 520 went up easily and it didn't bother my shoulder. I've decided to make my overload sets triples. That way I'll continue to work on volume for these first 2 blocks.

Slowly but surely my pulls are going in the right direction. I'm confident in time I'll be back to pulling 6 again. Just gotta get my RDLs, GMs, and especially Oly front squats back to their old numbers.

 

[400Lb Gorilla]

Damn hate to hear you are having issues with the shoulder. Glad it hasnt slowed you down too much though. What you going back to school for?

 

[BrotherIron]

Damn hate to hear you are having issues with the shoulder. Glad it hasnt slowed you down too much though. What you going back to school for?

Yeah, this shoulder issue has plagued me for years and it won't ever truly be gone but I work around it as best I can. I can't bitch though. My numbers are creeping to what I could do being 17+lbs heavier so I'm pretty happy about that. If I can't get where I want at 267, I'll go back up to 285 and then I know I'll hit it.

I'm going back to school for Nursing. I know... I know... everyone is jumping on the nursing bandwagon but it's something I feel I would enjoy doing and that's why I chose it. I'm thinking of getting my associates first and then work in my field while getting my bachelors. Afterwards, I'll go for my masters. Yup, a lot of school ahead of me but I enjoy being around all the young people. It actually breathes new life into me.

 

[BrotherIron]

Got in late tonight but it's an easy week so no biggie. I have exams on Thurs so I'll train after them on Thurs and Friday. I'll begin to implement my 4th day on Sunday (bbing'esque).
RECOVERY WEEK
WAVE1 WEEK4 DAY1
BENCH/ SQUAT DAY

Bench (paused)~ bar x many, 95x15, 135x7, 165x7, 195x7
Paused Back Squat (3 sec)~ 145x5, 245x5, 245x5, 245x5
Seated Good Morning~ 145x7, 145x7, 145x7
​

Pulled today. It was easy but it should be considering it's a recovery week.
WAVE1 WEEK4 DAY2
DEADLIFT/ OHP DAY

Deadlift (conventional)~ 135x7, 225x7, 275x7, 315x7
Standing Strict Press w/ Football Bar~ 95x10, 140x7, 140x7, 140x7
Bicep Curl~ 30x10, 30x10
​

Recovery week coming to an end and I'm feeling good, well rested. Weight is still under 270 which is great. I won't bother with conditioning right now. I'll put in my 4th fluff day.
WAVE1 WEEK4 DAY3
SQUAT/ BENCH DAY

Squat~ 145x7, 235x7, 285x7, 330x7
Football Bar Floor Press~ 95x10, 150x7, 150x7, 150x7
H.S. Iso Row~ 80x10, 80x10, 80x10​

 

[BrotherIron]

Had a stat test today. Got a 91.3. Only missed 1 question so I'm happy. Also had a psych test. Should have also done well on that.