SYB... New and Improved SST

[BrotherIron]

Got some good news today... There's a PLing gym less than 9miles away from me. It's closer then my current gym. I'll still train at my current gym for the majority of the time but for my heavy days... I'll be headed to the PLing gym. They have 2 mono's and 2 DL platforms. That's exciting.

So... I'll perform my speed and volume work at my current spot but I'll do my heavy work at this PLing gym. It just opened this summer which is another reason not to jump in and pay the monthly rate.

 

[BrotherIron]

I've been feeling rundown, lethargic this week so I've opted to skip my test week. I also ran into a few bumps in the road this last month; shoulder tweak and a pull in my calf.

I haven't made up my mind if I want to perform a recover week next week or jump right in. I'll make that decision later in the week.

 

[BrotherIron]

Well... taking a week off gave my calf and shoulder the rest they needed. Weight felt heavy but that's to be expected b/c well.... I took a week off. JM press felt good. I'll keep slowly adding weight each week. I figure I'll add 10lbs each week. I'll up the weight on paused squats next week too.

WAVE1 WEEK1 DAY1
BENCH/ SQUAT

Comp. Bench~ 95x10, 135x7, 185x5, 210x5, 245x5, 245x5, 280x5, 280x5
Paused B. Squat (3sec)~ 145x3, 235x3, 325x3, 375x3, 375x3, 395x3, 395x3, f.drop 325x5
JM Press~ 95x7, 95x7, 95x7
Wide Grip Pulldown~ 120x12, 140x10, 160x6​

 

[BrotherIron]

WOW... my hams and glutes are on fire. I dropped good mornings for today b/c I was already sore and beat so no need to go balls out on my first week. I'll put them in next week once I'm acclimated again (should only take a week). It doesn't help that yesterday I did 6x3 for paused low bar back squats.

I set the orange band so there was damn near no tension at the top so it wasn't as helpful as it has been in the past. This was also part of the reason to perform all sets with 415 and not go up after the first 4.

WAVE1 WEEK1 DAY2
DEADLIFT/ OHP

R. Band Speed Pulls (orange)~ 135x3, 225x3, 315x3, r.band 415x3, x3, x3, x3, x3, x3, x3, x3

1:15 rest in betw sets. No belt or straps.​

H.S. OHP +red mini band (each arm)~ 45+Bx15, 100+Bx6, 110+Bx6, 120+Bx5, 130+Bx4, f.drop 90+Bx8
SLDL w/ DB +orange band~ 90+Bx7, 90+Bx7, 90+Bx7

1:30 rest in betw sets. No straps or belt.​

Bicep Curl~ 40x10, 45x8, 50x5​

 

[BrotherIron]

Looks like it's not in the cards for me to train at the other spot. Something happened, it has nothing to do with my current spot or the other spot, which will cause the extra money to go elsewhere. I won't go into details just yet but it has to do with SS and where she is currently training... or should say where she was training. What happened won't be tolerated and she'll be training somewhere else from now on.

Despite that I had a solid day at my spot. I got a bit loose on the r.band set. I have to work on getting tighter and I will.

I had nothing left for GHR so I opted for standing leg curls instead.

WAVE1 WEEK1 DAY3
SQUAT/ BENCH

Comp. Squat~ 145x3, 235x3, 325x3, 425x1, 485x1, 535x1, 550x1, 565x1, r.band 565x2

ALL sets were walked out since there were performed in a cage. ONLY knee sleeves for 485 and up. Belted up on the 535 and higher sets.​

Football Bar Floor Press +45lbs chain~ 95x10, 135x7, 185x5, 195+Cx5, 210+Cx5, 225+Cx5, 240+Cx3, f.drop 195+Cx8

These felt good and I'll be adding weight AND chain each week on these like last training block.​

Standing Good Morning~ 135x7, 205x5, 225x5, 245x5
Standing Leg Curl~ 20x10/10, 20x10/10​

 

[Muscle_g]

Strong squatting!!

 

[FLEXjs]

Got some good news today... There's a PLing gym less than 9miles away from me. It's closer then my current gym.

Nice. You lucky bastid.

 

[BrotherIron]

Strong squatting!!

Thanks. Felt good. With SS training with me I'll be good to hit a goal I've set for myself... shooting for 645+ by years end @ 260. It wouldn't anything more then an after thought except now I'll be walking it out instead of using a monolift. I'm also looking to beat my previous PR set at this bodyweight with sleeves. I hit 590 last training cycle. I'm looking to hit 600+ w/ sleeves this training cycle at this smaller, leaner version of me.

Nice. You lucky bastid.

Well.... it's not in the cards for me. I'll be staying at my current spot. The money I had allocated will be used for SS. She needs it more then me and I can push my training at my current spot. I just won't have a monolift.

 

[BrotherIron]

Oh... man. This was a good day. Weights felt better. T-bar rows with a band was a failure. It just doesn't work well. I'm not done being creative though. I may try it with chains.

Bench went VERY well today. Hit all working sets with a solid pause. Kept tight so everything flew off my chest. Also used Donnie Thompson's shoulder set before pressing. Think I'll do this every time.

As usual, no knee sleeves and no belt for paused back squats. I may up it next week. We'll see....

WAVE1 WEEK2 DAY1
BENCH/SQUAT

Comp. Bench~ 95x10, 135x7, 185x5, 245x3, 280x2, 310x1, 320x1, 330x1, slingshot 330x2
Paused B. Squat (3 sec)~ 145x5, 235x3, 325x3, 375x3, 375x3, 405x3, 405x3, f.drop 365x5
JM Press~ 95x7, 105x6, 105x6, 105x6
T-Bar Row~ 90+red mini x7, 90x8, 90x8​

 

[BrotherIron]

Trained early today. Didn't have a great day but hit the numbers I was supposed to for DL'. I ate and then immediately hit the road. Didn't get a chance to digest my food before training and I felt it. Had a headache the whole time, stomach made me feel like I was going to shit myself. Just didn't feel good training but that's ok b/c I knocked it out. Got this all done in an hour, including my warm up and putting everything up after. I really flew through this workout.

WAVE1 WEEK2 DAY2
DEADLIFT/ OHP

Comp. Deadlift~ 135x3, 225x3, 345x5, 395x5, x5, 445x5, x5
H.S. OHP +red mini band (each arm)~ 45+Bx10, 100+Bx5, 110+Bx5, 120+Bx5, f.drop 90+Bx10
SLDL w/ DB +orange band~ 95+Bx7, 95+Bx7, 95 w/o band x7
DB Curl~ 40x10, 40x10​

 

[BrotherIron]

I'm BEAT.... Woke up at 6am. Took my 2nd exam and nailed it. Made it my bitch, got a 106. 5 more hours of lecture and lab. I was exhausted after the test, lecture, and then lab. Headed home only to turn around and hit the gym. Only 1 meal and 1 shake before I hit the gym at 3pm. Needles to say, it wasn't my best performance but I did get work done. I'm happy with the results.

WAVE1 WEEK2 DAY3
SQUAT/ BENCH

R. Band Speed Squat~ 145x3, 235x3, 325x3, 415x1, R.Band 455x3, x3, x3, x3, 475x3, x3, x3, x3

Only took 1 min rest in betw sets. No knee sleeves & No belt.​

Football Bar Floor Press +55lbs chain~ 95x10, 135x7, 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx3

Less bar weight but more chain weight. Same total weight as less week b/c this is 10lbs more in chain weight.​

Standing Good Morning~ 135x5, 205x5, 225x5, 245x5
Standing Leg Curl~ 20x10, 20x8​

 

[BrotherIron]

Good day....

WAVE1 WEEK3 DAY1
BENCH/ SQUAT

Speed Bench +63lbs chain~ 95x15, 135x7, 185x5, 205+Cx3, x3, x3, x3, 225+Cx3, x3, x3, x3

only 1 min rest betw sets. No elbow sleeves, no wrist wraps, nothing.​

Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 375x3, x3, 405x3, x3, f.dop 365x5

No knee sleeves, no belt.​

JM Press~ 65x10, 95x6, x8, 105x8, x7
T-Bar Row~ 45x15, 90x10, 115x7, x7​