SYB... New and Improved SST

[BrotherIron]

Felt good going in today. Weight is still at 269 so I'm happy. Keeping it where I want.

Gonna drop Misha pulls b/c the gym owner sold the bench I would use to set up the lift. I'll just do RDL w/ bar and then SLDL +band for Assisting lifts.

It definitely takes a toll lifting by myself. I find that sometimes I have to nut up and push myself.

WAVE2 WEEK3 DAY2
DEADLIFT/ OHP

Deadlift (conventional)~ 135x5, 225x5, 315x5, 405x2, 450x1, 500x1, 515x1, 530x1, 530x2 r.band orange

The r.band set up doesn't take much off the bar which is great so I really still work. Belt and Oly straps 450 and up.​

Machine OHP + red band (each arm)~ bar x many, 45x10, 110x7, 120x6, 130x5, 140x3

Elbow sleeves on all sets​

Koklyaev Deadlift~ 315x5, 345x5

Couldn't set up correctly so ditched it b/c I didn't want to risk injury.​

Hammer Curl~ 50x10, 50x10​

 

[BrotherIron]

Had a solid day even though it started out like shit. Weighed in at 266 which is low for me. Woke up did wash, washer flooded the first floor, had something to eat (not my regular meal), and then went to lift. I miss loaded the bar when squatting but it was heavier and not lighter. I managed to hit all my numbers so I'm not bitching. I'm also pretty damn happy that I hit these numbers at 266. Still no cardio and I don't plan on putting cardio in. I will do my 4th optional fluff day this weekend.

WAVE2 WEEK3 DAY3
SQUAT/ BENCH DAY

Squat~ 145x5, 235x5, 325x3, 385x5, 435x5, 435x5, 435x5, 485x5

Sleeves at 435 and belt at 485​

Close Grip Bench +55lbs chain~ 135x10, 185x7, 215+Cx5, 225+Cx5, 235+Cx4, 245+Cx4, f.drop 205+Cx5

Elbow sleeves but NO wrist wraps​

Concentric Squat~ 325x5, 355x5, 385x2

Was tired and felt "off" so didn't push it​

Wide Grip Pulldown~ 120x12, 140x12, 160x8

Iso Row was taken and I didn't want to wait​

 

[BrotherIron]

Bought a pair of Adidas Powerlift 2.0 for $55+shipping. They have a .6 heel which is lower then my .75 heel on my Adipowers. If the lower heel works out well for me, I'll contact Ivan and buy a pair of his Risto PLing shoes.

I know the 2.0's have a sole which can deform a bit when the weight gets heavy but I'm not willing to gamble on the $200 Ristos and hope I like them. The lower heel "may" work out better for me when I squat so I'm going to first try the 2.0's before making the investment in the Ristos. The Risto's are $177 +shipping and these 2.0's cost me $55+ $9 for shipping so as you can see it was a no brainer for me.

 

[BrotherIron]

Feels good that my recovery week turned out to coincide with my spring break. As always, no belt, no sleeves, nothing. Recovery week for me is wearing nothing but my shoes.
RECOVERY WEEK
WAVE2 WEEK4 DAY1
BENCH/ SQUAT

Bench w/ pause~ bar x many, 95x15, 135x7, 165x7, 195x7

I supersetted bench w/ band pressdowns 5 out front, 5 inline, 5 in front for 3 sets​

Oly Front Squat~ 135x3, 235x3, 235x5, 235x5

Took a couple sets to be able to get into correct position.​

Standing Goodmorning~ 175x7, 175x7, 175x7​

Weight is staying down so I'm adding another carb meal on my training days. Weighed in at 265 today after a cheat meal. Don't want to go any lower then this. If I get any smaller, I'll have to switch to pulling sumo.
WAVE2 WEEK4 DAY2
DEADLIFT/ OHP

Deadlift (conventional)~ 135x7, 225x7, 275x7, 325x7
Machine OHP +red mini (each arm)~ bar x many, 45+Bx10, 90+Bx7, 90+Bx7, 90+Bx7
Hammer Curl~ 35x10, 35x10, 35x10
​

The 2.0's came in late last night. They were labeled 12's when I made the purchase but 11's came in the mail. I'm not going to worry about it though b/c it's jut reminiscent of my Oly days. We used to wear our shoes 1/2 to 1 size small. I think they'll be ok once they break in and stretch. Right now they are extremely tight but since they were only $55 so I won't bother with sending them back. If I wind up liking these, I can always pick up a 3.0 pair bigger. Interestingly enough, these are lighter then my Adipowers.
WAVE2 WEEK4 DAY3
SQUAT/ BENCH

Squat~ 145x7, 145x7, 245x7, 295x7, 345x7
CGBP +55lbs chain~ 95 x many, 135x10, 165+Cx7, 165+Cx7, 165+Cx7
Wide Grip Pulldown~ 120x12, 120x12, 120x12
​

Since my weight is staying around 268, I've decided to not put in a conditioning day. Instead, I'm putting in a 4th day... a fuff day at my home gym (subdivision gym). I'm going to do 4 sets of 10-12 reps with a minute or so rest. Nothing to crazy but it should help with joint health.
WAVE2 WEEK4 DAY4
BBing Fluff

WideGrip Pulldown~ 70x10, 70x10, 75x10 75x8
DB Rolling Tri Ext / Hammer Curl~ 25x10/x10, 25x10/x10, 25x10/x10

Left elbow didn't feel to good but then again I didn't warm it up. I'll be sure to do that next time.​

Seated Leg Curl~ 115x12, 115x12, 115x12​

 

[BrotherIron]

Should be purchasing 2 new bars to use at my gym. Of course, I'll be keeping them locked up so no knuckleheads will be able to use them. I'm getting a Lynx Oly bearing bar and a Rogue DL bar.

I decided not to buy the Mono attachment for the Rogue Infinity rack at my gym. It's just to risky. The owner is talking about moving and I don't know if he'll keep the rack. I'll sit down with him and ask him honestly what his intentions are. I don't want to be out +$300.

 

[BrotherIron]

After reading more reviews and talking to a good friend of mine, I'm hesitant to believe that Lynx doesn't use Chinese knockoff bars with the price being so low. I just heard how 2 of Lynx's oly bars were bent in just a year of training and that's unacceptable.

I was reminded of a saying.... "buy it nice, or pay for it twice."

I think I'll just purchase a Rogue Oly bearing bar. I know it's $525 but I only want quality and Rogue has that in spades. They also have second to none customer service.

 

[BrotherIron]

Weighing in at a light 264lbs today. Lifting went well. Wore thinner socks for these new shoes. Starting to peak so less lifts and heavier weights. Increasing the intensity and backing off the volume.
WAVE 3 WEEK1 DAY1
BENCH/ SQUAT
Bench w/pause~ bar x alot, 95x15, 135x12, 185x3, 235x3, 265x3, 295x3, 305x1, 315x1, slingshot 330x1

Only had a lift off on 315 single. Elbow sleeve at 295, wrist wrap at 305.​

Paused B. Squat~ 145x5, 145x5, 235x5, 325x3, 385x3, 415x3, 415x3, f.drop 385x3

No knee sleeves or belt. Just the new 2.0 shoes​

Seated Good Morning~ 135x5, 215x5, 245x5

Found out that my set up for r.band pulls needs to be tweaked. I should change the direction I'm facing. I face away from the mirror but in doing so I'm battling the band b/c it wants to pull the bar out in front of me instead of pulling it back into me. I'll change that set up next time. Bodyweight is sitting at 267. Hopefully, I'll get my tax money soon so I can start training with a DL bar.
WAVE 3 WEEK1 DAY2
DEADLIFT/ OHP
Deadlift (conventional)~ 135x5, 225x5, 315x3, 375x3, 430x3, 485x3, 500x1, 515x1, r.band 545x1

broke out belt & Oly straps on 485 sets and heavier.​

Football Bar Push Press~ 95x10, 135x7, 185x5, 200x5, 215x5, f.drop 185x5

elbow sleeves but no wrist wraps. ​

Biceps Curl~ 45x10, 45x10

Bodyweight is at a staggeringly low 263 but training went well. Blasted through squats. These lower heels seem to work even better then my old Oly shoes. SO.... I feel a difference between .6 & .75. Looks like I got a new shoe to squat in. 545 for an EASY single at this weight made me happy. This is the lightest I've been in over a decade.
WAVE 3 WEEK1 DAY3
SQUAT/ BENCH
Squat~ 145x5, 145x5, 235x5, 325x3, 395x3, 450x3, 505x3, 525x1, 545x1, r.band 575x1

broke out sleeves on 450, broke out belt on 505+ sets. Broke out wraps on 575.​

Football Bar Floor Press~ 135x10, 185x5, 210x6, 225x6, 2405x4, f.drop 205x7

elbow sleeves but no wrist wraps. ​

H.S. Iso Row~ 90x10, 135x8, 135x8

 

[BrotherIron]

Chickenhawk reminded me of something my spot has been missing the WHOLE time... A numbers board. I'm going to talk my friend (the gym owner) and see about putting one up in the PLing room.

Name / Bodyweight / GYM / Squat / Bench / Deadlift / MEET / Squat / Bench / Deadlift / Total

Am I missing anything? I think that is what the columns should be.

 

[BrotherIron]

Well... I did it. I purchased the Rogue bare steel DL bar + Rogue 28mm Oly Training Bar. I opted for not the bearing bar b/c it was $200 more and SS was ok with a bushing bar. It's the exact same bar but with bushings instead of bearings. Forked out the $90 for 2nd day shipping too. Didnt want it coming snail mail and have them treat my bars like shit so paid the extra $60 for shipping but I think it'll be worth it. It also gurantees me the bars by middle of next week (pretty cool). I'll have my DL bar to train with on my last heavy week which is kick ass.

Update on my Powerlifts 2.0 (size fucking small; 11). They are working very well. Hit an easy 545 today w/ sleeves @ 263 bodyweight which is great. I do notice the difference between .6 heel and .75 heel.

 

[woodswise]

Well... I did it. I purchased the Rogue bare steel DL bar + Rogue 28mm Oly Training Bar. I opted for not the bearing bar b/c it was $200 more and SS was ok with a bushing bar. It's the exact same bar but with bushings instead of bearings. Forked out the $90 for 2nd day shipping too. Didnt want it coming snail mail and have them treat my bars like shit so paid the extra $60 for shipping but I think it'll be worth it. It also gurantees me the bars by middle of next week (pretty cool). I'll have my DL bar to train with on my last heavy week which is kick ass.

Update on my Powerlifts 2.0 (size fucking small; 11). They are working very well. Hit an easy 545 today w/ sleeves @ 263 bodyweight which is great. I do notice the difference between .6 heel and .75 heel.

My Christmas present to myself: A new gym, complete with Texas Deadlift and Texas Power Lift bars, a Rogue Yoke/Squat Stand combination, new rubber mats, etc. I haven't deadlifted with my new bar yet, but it sure is nice to feel the fresh knurling on the power lift bar! You're going to be so happy you bought your new bars, bud!

 

[BrotherIron]

My Christmas present to myself: A new gym, complete with Texas Deadlift and Texas Power Lift bars, a Rogue Yoke/Squat Stand combination, new rubber mats, etc. I haven't deadlifted with my new bar yet, but it sure is nice to feel the fresh knurling on the power lift bar! You're going to be so happy you bought your new bars, bud!

Thanks!

Oh yeah... I've been pulling with a non DL beater bar so I'm psyched to start pulling with my DL bar. SS is pretty stoked to start using her new Oly bar. It's legit. 28mm, not 28.5mm, and springy as hell. It should be everything she's wanted. Can't wait to see her hit some power clean and jerks w/ it.

 

[BrotherIron]

Well... This is my easy week for this training block. Enjoying the quicker training sessions this week. Helped out a new guy today who was performing one of the worst DL's I've seen in a long time. He was actually very receptive and thanked me after saying he felt MUCH better.

WAVE3 WEEK2 DAY1
BENCH/ SQUAT

Bench w/ pause~ bar x many, 95x15, 135x12, 185x3, 210x5, 240x5, 270x5

broke out elbow sleeves on 270 set.​

Paused B. Squat~ 145x3, 235x3, 325x3, 385x3, 415x3, 415x3, f.drop 385x3

no knee sleeve and no belt​

Seated Good Morning~ 135x10, 215x5, 245x5​