SYB... New and Improved SST

[Mrhat]

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.

I'm going to the gym, to work on my mad scientist techniques, for deadlifting!

 

[BrotherIron]

I'm going to the gym, to work on my mad scientist techniques, for deadlifting!

Sounds like a plan to me...

How'd it go?

 

[BrotherIron]

Training went exceptionally well despite me having the "off" feeling in my hip/low back. Rolled my back and hips in between my warm ups and 1 set of back squats. I wore my power pants for squats which I normally only wear on my max effort (singles) day.

Glute ham raises are new to me but I need to start doing them. Everyone who lifts big does them and so it's time to put them into my program and get to work. I also decided to make rows interesting and I added a red mini band

WAVE1 WEEK3 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x5, 235x5, 325x3, 365x5, 420x5, 420x5, 475x5, 475x5

broke out sleeves for 420 sets. broke out belt on 475 sets.​

Football Bar Floor Press +chain(35)~ 95x15, 135x10, 195x5, 195+Cx5, 210+Cx5, 225+Cx5, 240+Cx4, f.drop 195+Cx8

broke out elbow sleeves for all working sets.​

Glute Ham Raise~ BWx7, BWx7, BWx5
T-Bar Row +red mini~ 70+Bx8, 80+Bx8, 90+Bx7​

 

[Mrhat]

Sounds like a plan to me...

How'd it go?

It was good. I think he helped me some. The part about concentrating on pushing my hips through, instead of pulling up, made a difference.

 

[BrotherIron]

It was good. I think he helped me some. The part about concentrating on pushing my hips through, instead of pulling up, made a difference.

Good to hear it helped. I've also posted his squat tutorial on the other board as well as his 3 part series. I'll post them up here too.

 

[BrotherIron]

Well... I decided to go in and perform my active recovery today. This week is what so many call their "deload" week. I'm not sure though if I'm going to go back in this week. It just seems like I re-aggravated my back. I tweaked it last week on my deadlift day. I took a day off and still went in and squatted... was that smart, maybe not but I don't always follow my own advice.

I think I'll go in this week and just tone it back even more.

I think I may have found a way to rig a reverse hyper. I'll use the GHR machine and then just wrap my big chain around both ankles. That'll add 25lbs for weight. I can also add more then one chain to make it 50lbs. I know it sounds "odd" but reverse hypers would be GREAT to have as a way to decompress my back all while I strengthen the lower back too.

RECOVERY WEEK
WAVE1 WEEK4 DAY1
BENCH/ SQUAT

Bench~ 95x15, 135x7, 165x7, 195x7
Pause Squats (3 sec)~ 145x3, 235x3, 275x3, 275x3, 275x3
Standing Good Morning~ 175x5, 175x5
Reverse Hyper~ BWx15, BWx15​

 

[BrotherIron]

Well... Summer semester has begun and 1 week down. Only 6 left to go. I was advised by my advisor that if I want to get into the nursing school then I need to maintain a 4.0. Awesome... the class I'm currently taking is a weed out class (has a 40% failure rate) and I'm being told I need to get an A. This should be fun.

I spoke to the lecture prof and she informed me that I need to try to put in 30hrs a week of studying between the lecture and lab class to ensure an A. I'll do my best and we'll see where the chips fall. The bulk of my studying is going to come Fri, Sat, and Sun. I'll probably put in 15 hours between those 3 days. Not sure how to get another 15 in Mon - Thur. I'll probably get 10 at best but we'll see (I'll try for 12).

Funny thing is many people I've talked to have switched majors to OT, RT, etc.... If I have to switch it'll be OT for sure but I'm not giving up and changing my mind.

 

[BrotherIron]

Got in and trained earlier today. Back held up and felt ok. Have to watch Duffin's video b/c I forgot some of the cues. I remembered them on the 315 set. I did decide to drop my pulls to sets of 5 with a reset each time. Talk about EXHAUSTING.

I figured out a way to perform reverse hypers. I wrap a big chain around my ankles and clip it so it doesn't fall or move during the lift. I'm pretty excited b/c this was a lift I REALLY needed to put in my routine. As you can see I'm putting in lifts that will have a great deal of carryover AND also allow me to shorten my time in the gym each day... hopefully.

RECOVERY WEEK
WAVE1 WEEK4 DAY2
DEADLIFT/ OHP

Deadlift (conventional)~ 135x5, 185x5, 225x5, 275x5, 315x5
H.S. OHP (each arm) +red mini~ bar x15, 45+Bx7, 95+Bx7, 95+Bx7,95+Bx7
Reverse Hyper~ BWx10, 25x8, 25x8
Bicep Curl~ 30x10, 30x10​

 

[BrotherIron]

This lower back/hip strain is becoming a big nagging. It's not hurting while I train but I feel it afterwards. I'll rest it this weekend and use my ultrasound. That should give me some relief.

Weight is still chilling at 262. Happy with where my weight is. I may need to take a week off for my lower back. If that happens then so bet it... I'm not prepping for a meet so a week off won't kill me.

If I decide to push on, I'm going to sub out seated goodmornings and sub in my rigged reverse hypers. I have plenty of chain so I can so 25, 35, 45 w/ chain for 3 sets. We'll see.....

RECOVERY WEEK
WAVE1 WEEK4 DAY3
SQUAT/ BENCH

Squat~ 145x5, 235x5, 285x5, 345x5
Floor Press +chain(35)~ 135x10, 155+Cx7, 155+Cx7, 155+Cx7
Reverse Hyper~ 25x7, 25x7, BWx13
T-Bar Row~ 70x10, 70x10​

 

[BrotherIron]

Update on my class... well, I have taken 1 quiz so far. I have 2 quizzes and 1 test in the next 10 days. I should be able to decide whether to stay or drop. Gotta shoot for all A's. Crazy, I know but that's what my college wants from me and I'm going to do my absolute best to deliver on that.

 

[BrotherIron]

3 quizzes down and 9 more to go this semester.. 100 on 2 of them and a 93.75 on the third.

I have a test next week. We'll see how it goes. Been studying, doing the extra credit work, and reminding myself that I also have to make time for life too.... lifting, wife, etc...

 

[BrotherIron]

Got loose on my front squats and strained my mid back a bit. Was able to finish all my sets with the exception of the fatigue drop. No reason to stress it more then it already was. Paused bench went well with 2 sets of 5 at 280. Solid 2 second pause for each rep.

WAVE2 WEEK1 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x15, 135x10, 185x5, 225x5, 250x5, 250x5, 280x5, 280x5

broke out elbow sleeves on 280 sets and wrist wraps on last 280 set.​

Oly Front Squat~ 135x5, 225x3, 275x3, 295x3, 315x3, 335x2

knee sleeves on all working sets. broke out belt for 315 and 335 sets.​

Pin Press +chain(50lbs)~ 185x5, 200+Cx5, 215+Cx5, 230+Cx4

no elbow sleeves or wrist wraps on any set. no belt either.​

T-Bar Row~ 90x7, 115x7, 135x4, f.drop 90x10​