SYB... New and Improved SST

[BrotherIron]

Still working on my pulls. Changed my foot stance, ducked them a bit and I didn't feel more powerful. I'll keep them straight forward. I also think I'll start filming my deadlifts.

Still weighing in at a meager 263lbs. Not a great feeling day but I had a solid day.

WAVE1 WEEK2 DAY2
DEADLIFT/ OHP

Deadlift (conventional)~ 135x5, 225x5, 345x5, 395x5, 395x5, 445x5, 445x5

wore Oly straps for all working sets. wore belt on last 445 set.​

Plate Loaded OHP+red mini (each arm)~ bar x15, 45x10, 115+B x5, 125+B x5, 135+B x5, 145+B x3, f.drop 100+B x8

elbow sleeves for all working sets​

RDL + chain(45)~ 225x5, 305+C x5, 335+C x5, 365+C x3

wore Oly straps for all sets. no belt on any set.​

Bicep Curl~ 45x8, 45x8, 45x8​

 

[BrotherIron]

WOW... This day really took it out of me. I also discovered that I had to change the chains used in my my chain set up on floor presses. I only increased the chain weight by 5lbs but also added 5lbs to my bar weight for each set. Next week, I'll do the same so it'll be 35lbs chain weight and an additional 5lbs to the bar weight.

Weight still at 263lbs.

WAVE1 WEEK2 DAY3
SQUAT/ BENCH

R. Band Speed Squat (green)~ 145x5, 145x5, 235x5, 325x3, 415x1, 455x3, 455x3, 455x3, 455x3, 455x3, 485x3, 485x3, 485x3, 485x3

Wore knee sleeves for working set. No belt for any set. Only 1 min rest in betw. sets.​

Floor Press +chain (30lbs)~ 135x5, 190x5, 190+Cx5, 205+Cx5, 220+Cx5, 235+Cx4, f.drop 190+Cx9

Wore elbow sleeves. No wrist wrap for any set.​

Oly Front Squat~ 135x5, 225x3, 285x3, 305x3, 325x3

Wore knee sleeve for all sets. Broke out belt for 325 set.​

T-Bar Row~ 45x15, 90x8, 115x8, 135x4​

 

[BrotherIron]

A favorite picture of mine....

 

[BrotherIron]

Back felt drained after speed bench and pause squats. I had to dial it down for good mornings. My right forearm has been giving me problems which hampered my pause bench.

I almost forgot... the bar rolled on me during my 1st 385 set of pause squats which didn't feel to good. I recomposed myself and nailed the other sets.

WAVE1 WEEK3 DAY1
BENCH/ SQUAT

Speed Bench +chain (55lbs)~ bar x many, 95x15, 135x10, 185x5, 205x3, 205+Cx3, 205+Cx3, 205+Cx3, 205+Cx3, 205+Cx3, 225+Cx3, 225+Cx3, 225+Cx3, 225+Cx3

only 1 min in betw sets​

Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 385x2, 385x3, 415x3, 415x3, f.drop 375x5

no knee sleeves and no belt worn on any set​

Double Pause Bench (bottom& half way up)~ 135x5, 185x5, 215x5, 235x3, f.drop 215x6
Standing Good Morning~ 135x5, 205x5, 235x5​

 

[BrotherIron]

Been toying with the idea of changing my program to a 4 day split in place of the current 3 day split.

My 3 day split *current program*
Tues - Comp. Bench/ Squat Variation
Thurs - Comp. Deadlift/ OHP
Fri - Comp. Squat/ Bench Variation

Thinking of changing it up to:
Tues - Comp. Squat
Thurs - Bench Variation/ OHP
Fri - Comp. Deadlift/ Squat Variation
Sun - Comp. Bench/ Triceps

As you can see this goes away from my sheiko'esque layout and goes to a upper/lower layout which resembles RTS a bit.

 

[Ramrod]

Been toying with the idea of changing my program to a 4 day split in place of the current 3 day split.

My 3 day split *current program*
Tues - Comp. Bench/ Squat Variation
Thurs - Comp. Deadlift/ OHP
Fri - Comp. Squat/ Bench Variation

Thinking of changing it up to:
Tues - Comp. Squat
Thurs - Bench Variation/ OHP
Fri - Comp. Deadlift/ Squat Variation
Sun - Comp. Bench/ Triceps

As you can see this goes away from my sheiko'esque layout and goes to a upper/lower layout which resembles RTS a bit.

When I did my 4 day split. I liked to Bench first, bc squats would sometimes kill my elbows/shoulders. If I squatted first and tried to bench the next day. My tendinitis would flare up. Switching the days around made a big difference.

Monday Heavy Bench
Tuesday Squats
Wed...OFF
Thursday Light Bench Shoulder Work
Friday Deadlift

 

[BrotherIron]

Hallelujah!!!! I think I figured out the issue with my pulls. I think my hips are to far back so I'm unable to wedge myself under the bar. As you know... I've been struggling with my pulls. I'll film my pulls but this makes sense. My shins are vertical and so my hips are farther away. I gotta bring my hips closer to the bar so I'm levered to perform the lift. My shins are vertical with squats but I'm a low bar squatter (very low) so the bar is inline with my hips. This is why I need to film my lifts....so I can see problems and correct them quicker.

I tweaked my back a bit today in pulls so I had to cut my workout short. Weighing in at 262 and not a bad day.

WAVE1 WEEK3 DAY2
DEADLIFT/ OHP

Deadlift (conventional)~ 135x3, 225x3, 315x3, 390x2, 440x1, 490x1, 505x1, 520x1
H.S. OHP +red mini band (each arm)~ empty bar x 20, 45+Bx10, 115+Bx5, 125+Bx5, 135+Bx5, 145+Bx3, f.drop 100+Bx10
RDL~ 225x5

called it b/c I could tell I tweaked my back​

Alt. DB Curl~ 45x10, 45x10, 45x8​

 

[BrotherIron]

I'm also thinking of subbing 1 machine lift for a bar lift on some of my days. For example, H.S. RDL+ band will be subbed in for RDL w/ bar +chain. I already have OHP+band as one of my overhead presses. I just don't think there is anything worthwhile using for squats though.

This subbed in machine lift should cut down on my training time. I'm also going to track my rest better. These 2 things should allow me to get my training done in a 1hr and 30min instead of the 2hrs it's taking me right now.

I'm not going to change my 2 main lifts for the day. I'm just going to change 1 of the assisting lifts.

So, I'll be tweaking some things but at the same time I think it'll help me lift more while allowing me to focus on studies, work, and family.

 

[BrotherIron]

I watched hours of video yesterday to deduce what I was doing wrong in my conventional deadlift. Watching set-ups as well as vid footage. In the end this video helped me TREMENDOUSLY.

 

[BrotherIron]

You may wonder... well, have you put this to the test? and my answer is YES. I went in and pulled today. Obviously, I went light but worked up to 225 for easy singles and it did in fact "feel" better. I'll probably do some light pulls tomorrow after squatting. So... what did I do? I allowed my shins to have an angle and set up like a SLDL to tension the hams/glutes. Then wedge myself under while maintaining the tension and allowing my shins to come forward so my knee is a bit in front of the bar. Sounds crazy? Well, it worked well for me. If you're having issues with your pull and you can't seem to figure it out, check out where your hips are in relation to the bar.. meaning are they to far away. That gives you shitty leverage.

I also played with some of the machines at my gym and I am going to sub some in and I'll be able to use bands with them. I like machines with bands b/c it allows me to really work in finishing the movement and it's safer to use b/c the machine has a preset ROM. I like to use chains when it's with a bar b/c it's safer then anchored bands from the bottom. I'm going to even try banded t-bar rows. Working on being explosive.

 

[Yomo]

his small about detail about sustaining tension at hip level while also enforcing them to move forward and through the bar in order to complete the lift is a cue more and more people should incorporate...

 

[BrotherIron]

his small about detail about sustaining tension at hip level while also enforcing them to move forward and through the bar in order to complete the lift is a cue more and more people should incorporate...

I'm a huge fan of Chris Duffin. Many people think he's short but he's actually 5'10 so he's not necessarily made to deadlift. He's just mastered the mechanics. I always learn a lot from his vids.