SYB... New and Improved SST

[BrotherIron]

Left shoulder felt a bit "off". Deadlifts felt great. Setting up was exhausting but I set up in between each rep so no touch "n" go.

On the reverse hypers, I'll probably not go much higher. I'll do more high rep work with this movement since I'm using chains wrapped around my ankles. They are a bit unstable. This will work... at least for now.

WAVE2 WEEK1 DAY2
DEADLIFT/ OHP

R. Band Deadlift (orange band)~ 135x3, 225x3, 315x3, r.band 405x3, 405x3, 405x3, 405x3, 405x3, 405x3, 435x2, 435x2, 435x2, 405x3

only took 1 min rest betw sets. no belt for any set. wore Oly straps.​

Football Bar Push Press~ 95x10, 135x5, 185x5, 200x4, 215x4, 230x1, f.drop 185x5

elbow sleeves on all working sets. ​

SLDL w/ DB +2 mini bands~ 90+Bx7, 95+Bx7, 95+Bx7

2 monster mini's for this lift. no belt and no straps.​

Reverse Hyper~ BWx10, 25x10, 35x6, 35x6

Using chains for the weight. Wrap chain around ankles. ​

 

[Yomo]

I've actually really enjoyed switching to complete resets for Deads much more than expected.

 

[BrotherIron]

I've actually really enjoyed switching to complete resets for Deads much more than expected.

I used to t'n'g for my heaviest sets but I want to really reset for each rep when it's lighter b/c I'm trying to "fix" my set up. I'm trying to get my hips a bit closer to the bar. This is getting my shins eaten but the bar is moving fast and my back isn't even sore after yesterdays training. I was a bit shocked by that.

 

[BrotherIron]

Decided to really test myself today since I was feeling great. I decided to perform my r.band set with sleeves and not wraps. I hit 575x2 in just sleeves. It felt great and I really buried each rep b/c it felt so light and good. I opted not to do a 3rd since my lower back was feeling good and I didn't want to risk it.

Weight is down but bar is moving solid and fast.

WAVE2 WEEK1 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x5, 235x5, 325x3, 435x2, 490x1, 545x1, 560x1, 575x1, r.band 575x2

broke out sleeves and belt on 490 and heavier sets. ​

CGBP +chain (60lbs)~ 135x10, 185x7, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx4, 245+Cx3

elbow sleeves on all working sets. ​

GHR~ BWx7, BWx7, BWx5
H.S. Iso Row (neutral grip)~ 90x10, 135x8, 135x8​

 

[Mini Forklift Ⓥ]

I haven't been here in so long but good to see you still lifting hard and big BI. Hope your lower back is nothing major? Hope you are having a great weekend MF.

 

[BrotherIron]

I haven't been here in so long but good to see you still lifting hard and big BI. Hope your lower back is nothing major? Hope you are having a great weekend MF.

Back is doing well. Still hitting it hard and consistent. I've even managed to keep my weight down.. sitting around 260 now and making progress. I'll easily hit what I was doing 30lbs heavier by the years end.

What have you been up to???

 

[Mini Forklift Ⓥ]

Great to hear that your progress is going well and your weight has dropped, that's a sign that you are doing things right and your body is responding. I swear it gets harder to do what came easy to you when you were younger, I'm finding that I take a little longer to recover from hard sessions nowadays although it's nothing that really affects anything - I'm just aware of it. What kind of diet/nutrition are you following at the moment?

I'm all good, enjoying my new job (7 months into it now) so finally feel settled in and I can start arranging my work around when I want to train rather than the other way around. This job has me covering near enough the whole of the South Island so I'm getting to do a lot of traveling which I'm enjoying. Heading off down south tomorrow for a week, looking forward to getting in some runs in a number of different places including running up the 'Worlds Steepest Street'. It's an absolute lung buster...

https://www.strava.com/activities/971179368
https://www.strava.com/activities/971179368
Ran up it for the first time last month so at least I know what to expect this time.

 

[BrotherIron]

Diet for me has been off since I'm back in school. Switching gears and careers. Working towards getting a BSN and becoming a RN before enduring even more school.

Went from the 290's down to 260's and my strength initially wavered but now it's solid and I'm hitting good numbers. And don't forget I'm 37yo so things don't come as easily as they once did.

Diet was and still is a carb rotation. I'm not counting anything right now b/c I don't have the time. Training days; protein with 5 meal, carbs with 3-4 meals. Non-training days protein with 5 meals, carbs with 1-2 meals. Veggies throughout and high fats on non training days.

 

[Mini Forklift Ⓥ]

I hear you on the age thing, I turn 40 this September. Still feet great overall and probably better than I did when I was in my 20's - like you say you just have to look after yourself a bit more pro-actively and pay heed to recovering optimally.

Diet sounds on point. Good luck with the study, sounds like a nice end goal you have BI. Good luck with it all.

 

[BrotherIron]

Right shoulder got bothered a bit from pin presses so I didn't push it. I'm considering subbing it out for something else. Still a good day. Time to study for my exam tomorrow and then back to the grind.

WAVE2 WEEK2 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x15, 135x10, 185x5, 250x2, 280x1, 310x1, 320x1, 330x1, slingshot 330x2 3sec pause
Oly Front Squat~ 135x5, 225x3, 275x3, 300x3, 325x3, 350x2
Pin Press +50lbs chain~ 135x10, 185+Cx5, 205+Cx5, 220+Cx5
T-bar Row~ 45x15, 90x8, 115x8, 135x6​

 

[BrotherIron]

I'm thinking about prolonging my volume phase of this training block. I won't have time to really go after it during a intensity/peaking phase. I think I'll put it off till I'm done with this class. Summer semester is no joke.

I've taken 1 exam and 5 quizzes in my lecture. I'm about to take my lab exam on Monday.

 

[BrotherIron]

Had a solid day today. Didn't get to use my chains for reverse hypers. SS took the car and so the key's weren't accessible. Weight holding at 263. The bar moved FAST on deads so I was extremely happy with that.

Gotta study my ass off this week and weekend. Have my lab test on Mon.

WAVE2 WEEK2 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x3, 225x3, 315x3, 355x5, 405x5, 405x5, 455x5, 455x5

broke out belt and oly straps on 455 set.​

Football Bar Push Press~ 95x10, 135x5, 185x5, 205x5, 225x4, f.drop 185x5

wore elbow sleeves on all working sets.​

SLDL w/ DB +2red mini~ 90x7, 90x7, no band 90x7
Reverse Hyper~ bw x15, 10x12, 10x12​