SYB... New and Improved SST

[BrotherIron]

My next training block will be the following:

TUES ~ Bench/ Squat
THURS ~ Deadlift/ OHP
FRI ~ Squat/ Bench
SUN ~ Fluff

I'll have class Mon & Wed so I won't be able to train on those days. I'll be in class for 6 hours and then go straight to work.

Probably going to have my cheat day Thurs so I'll be recovered for Fri training.

 

[BrotherIron]

Pretty excited... I'm going to wear the knee and wrist wraps I'm getting from Ramrod, KiwiStrength StrongMofo's.

Next week, I'm back in the gym. It's a light week (active recovery light) and then the next training block begins.

I'm going to add more chain and band work in my training to help save my joints. It'll also allow me to push myself harder.

 

[BrotherIron]

Getting back in the gym this week after giving my body a break after testing my lifts. It'll be a very light week; active recovery light. This week will allow me to get everything set up for next week when the work begins. I'll get to figure out my chain set ups this week. Going to add chains in my pulls and presses.

I'm even contemplating adding some chain work for my squats. I may add them into my concentric squats.

I haven't used chains this much in my training in the past so you may wonder what's the reason??? Well... I haven't been this small in the past either. I haven't been under 265 in over a decade so I gotta train smarter and harder.

I want to save my body while pushing it harder then I have in the past year so chains seemed to be the logical choice. The bulk of the weight is still bar weight but chains allow me to add more pounds to the total lifted while saving my joints.

 

[BrotherIron]

It's that time again....

Back in the gym. Staying around 260lbs so time to get even stronger at this weight. Looking to add more chains and bands to this training block.

SUPER LIGHT WEEK
BENCH/ SQUAT DAY

Bench w/ pause~ 95x10, 135x7, 165x7, 195x7
Paused B. Squat (3sec)~ 145x5, 235x5, 275x5, 275x5, 275x5
Double Pause Bench~ 165x5, 165x5, 165x5
Standing Good Morning~ 175x7, 175x7, 175x7
​

DEADLIFT/ OHP DAY

Deadlift (conventional)~ 135x7, 225x7, 275x7, 325x7
H.S. OHP + red mini (each arm)~ 25+B x15, 45+B x10, 90+B x7, 90+B x7, 90+B x7
RDL + 1 big chain~ 135x5, 255+C x5, 255+C x5, 255+C x5
KB Curl~ 30x10, 30x10, 30x10
​

SQUAT/ BENCH DAY

B. Squat~ 145x7, 145x7, 235x7, 275x7, 345x7
Floor Press +1 med chain~ 135x7, 155+C x7, 155+C x7, 155+C x7
Oly Front Squat~ 135x5, 185x5, 225x5, 225x5, 225x5
T-Bar Row (chest supported)~ 90x10, 90x8​

​

 

[BrotherIron]

My new wraps came in. Gotta say... I'm excited to start training with them. Not sure why they look orange in the pic. They're red.

Big Thanks to Ramrod.

 

[BrotherIron]

Starting to add more chains to my training. Should be fun.

Added chains to my RDL's. Will also add chains to my Floor Press on Friday.

 

[BrotherIron]

Really dug how chains went with floor press. I was wondering how it would go and it went GREAT. Made a small leader chain since it's floor press and the chain doesn't have as far to travel as when I perform CGBP.

 

[BrotherIron]

Back at it....

This was a difficult day. No pre-workout. This week is always difficult since it's my first week back. Time to put in some work.

WAVE1 WEEK1 DAY1
BENCH/ SQUAT DAY

Bench w/ pause~ 95x15, 135x10, 185x7, 215x5, 245x5, 245x5, 275x5, 275x5
Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 385x3, 385x3, 415x3, 415x3, f.drop 375x3
Double Pause Bench~ 135x5, 185x5, 215x5, 230x4, 245x3
Standing Good Morning~ 145x10, 205x5, 235x5, 265x4​

 

[BrotherIron]

Toned it down a bit today since I'm squatting tomorrow and it's a heavy day. Was supposed to perform 5 triples at 405 and 5 triples at 435 but since I'm performing heavy singles tomorrow with squats I kept the bar at 405 for my speed pulls. My hams and glutes were sore after training today so I'm satisfied with my decision. Also, to push the pace... I only took 1min rest in between the 10 triples today.

WAVE1 WEEK1 DAY2
DEADLIFT/ OHP DAY

Speed Deadlifts (r.band)~ 135x3, 225x3, 315x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3, 405 x3
Plate Loaded OHP +red mini (each arm)~ bar+Bx15, 45+Bx10, 110+Bx5, 120+Bx5, 130+Bx5, 140+Bx5, f.drop 100+Bx8
RDL +1big chain (45lbs)~ 225x5, 325+Cx5, 355+Cx5, 355+Cx4
Bicep Curl~ 45x8, 45x8, 45x8​

 

[BrotherIron]

HHHOOOLLLYYY SSSHHHIIITTT.... I'm TOAST.

Ate like a pig last night. 5 out of the 6 meals had carbs in them and I'll probably continue with that each week because I'm training Thus and Friday. Yup, you read that correctly... back to back days and I'm not a prissy bber.

Training felt GREAT. I'm really excited to add chains to my training regimen. My joints feel good and my shoulder feels GOOD. Happy about that.

WAVE1 WEEK1 DAY3
SQUAT/ BENCH DAY

B. Squat~ 145x5, 235x5, 325x3, 420x1, 475x1, 530x1, 545x1, 560x1, r.band 560x3

Put knee sleeves on 475 set, put belt on 530 set. No knee wraps. Walked out every set.​

Floor Press +chain(25lbs)~ 135x10, 185x5, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx4, f.drop 185+Cx8

Put elbow sleeves on 185 set. No wrist wraps.​

Oly Front Squat~ 135x5, 225x3, 275x5, 295x5, 315x3

Put knee sleeves on 275 set. No belt on any set.​

T-Bar Row~ 45x15, 90x8, 115x8​

 

[BrotherIron]

Training went well today and the bar moved fast. Wrists and right elbow took a serious toll from the low bar paused squats.

WAVE1 WEEK2 DAY1
BENCH/ SQUAT DAY

Comp. Bench~ bar x 15, 95x15, 135x10, 185x3, 245x2, 275x1, 305x1, 315x1, 325x1, slingshot 325x3 w/ long pause

Nothing put on before 305 set. 305 put elbow sleeve on, 315+ put on wrist wrap + elbow sleeves.​

Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 385x3, 385x3, 415x3, 415x3, f.drop 375x5

No knee sleeves and no belt. Put on wrist wraps on 325+ sets.​

Double Pause Bench (chest & half way up)~ 185x5, 205x3, 225x5, 245x3

No elbow sleeve and no wrist wraps on any set.​

Standing Good Morning~ 210x5, 240x5, 270x5​

 

[BrotherIron]

I was weighing out the chains at my gym and I realized that I can't add a medium chain each week for my presses (assistance lifts). I can't add a chain a week b/c that will add 20lbs each week and I'm unable to make 20lbs jumps each week.

I came up with a better set up which is more feasible. Instead of adding a medium chain each week, what I'm going to is the following:

week 1: bar weight + medium chain
week 2: bar weight + (medium chain + small chain)
week 3: bar weight + big chain

Week 1 is 25lbs additional pounds in chain weight, week 2 is 35lbs in chain weight, and week 3 is 45lbs in chain weight.

I feel this is a better progression then adding 20lbs each week.

This is also something fun to add to my training and I'm all about having fun while crushing numbers.