SYB... New and Improved SST

Discussion in 'Member Online Journals' started by BrotherIron, Jan 10, 2016.

  1. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Didn't train today. SS is sick... I'm guessing it's stomach bug or food poisoning. She was feeling bad last night and didn't tell me. I did get to eat a little but I opted to stay home and take care of SS.

    I'm studying with a lab partner tomorrow and then I'll train after. My long monster mini band came in so I can try that with my OHP. It'll create more band tension then my red mini bands. I also got 2 new red minis since EliteFTS was running a 50% off sale.
     
  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Didn't get to train. I was down and out too. I'll repeat this weeks training next week. Sucks I missed a weeks training but it's not the end of the world. I'll just push harder this coming week.

    I have finals this week coming up and next too.
     
  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Right shoulder (my fvcked up shoulder) was bothering me today. I haven't been performing my shoulder prehab the last month and today I felt it. Still not a bad day though. I got some SBD elbow sleeves (size med) and I gotta say I like them. I do need help putting them on but they're not restrictive in ROM and they don't cut circulation. My elbows actually feel better after pressing with them in place of my EliteFTS sleeves (single ply).

    WAVE3 WEEK2 DAY1
    BENCH/ SQUAT

    Comp. Bench~ 95x10, 135x5, 185x5, 230x5, 260x5, 300x5
    all sets performed paused. broke out wrist wraps on 300 set.
    Paused B. Squat (3 sec)~ 145x3, 235x3, 325x3, 375x3, x3, 405x3, x3
    no knee sleeves and no belt. wrist wraps on 375 and above sets.
    JM Press~ 65x15, 95x7, 105x7, x7
    still working on the technique. gotta review it more before I perform the movement.
    Wide Grip Pulldown~ 130x10, 150x10, 170x6​
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Left shoulder is noticeably higher then my right. I'll have to work on that shoulder blade more to get the knot to released. I'll keep working on it and it should hopefully release. I had to drop $500 on new tires yesterday so that was a kick to the nuts.

    Today wasn't a bad day but I wasn't feeling stellar. I sucked it up, manned up, and hit everything I needed to hit. I feel that I could have hit 485x5 which is good b/c that means things are moving in the right direction.

    WAVE3 WEEK2 DAY2
    DEADLIFT/ OHP

    Comp. Deadlift~ 135x3, 225x3, 315x3, 375x5, 425x5, 475x5
    H.S. OHP +red mini (each arm)~ 45+Bx15, 105+Bx5, 115+Bx5, 125+Bx5, 135+Bx4
    Reverse Hyper~ 25x15, x15, x15
    Seated Good Morning~ 135x7, 205x7, 225x7​
     
  5. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I'll squat tomorrow and then pull again on Sunday.

    I took my A&P II Lab Final and got a 98. One done and 2 more to go. Gonna rest a bit tonight, eat some good food, and the study some before bed. Can't celebrate to long...
     
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  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Hip felt a bit henky today so I left a little in the tank. Didn't wear my PP b/c this isn't a heavy day for me so I plaid it safe and cut my rep on my last set. All in all still a good day. Upped the chain weight and bar weight on floor presses. I'll probably push chain weight a bit more on my leg assisting lifts (need to remember I'm smaller now weight wise and still only on TRT so gotta train smart).

    WAVE3 WEEK2 DAY3
    SQUAT/ BENCH

    Comp. Squat~ 145x5, 145x5, 235x5, 325x5, 400x5, 455x5, 510x4
    all reps felt easy but plaid it safe on last set.
    Floor Press w/ Swiss Bar +71lbs chain~ bar+Cx20, 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx4
    elbows and shoulder felt good on all sets.
    Wide Grip Pulldown~ 100x12, 130x10, 150x10, 170x7​
     
  7. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I try to throw an occasional update here of SS. She's training for SW now. She's still dieting hard, training her ass off, and still grappling. She'll be competing at Europeans in Jan for BJJ. After it's time to kick some ass in StrongWoman.

    Here's a pic she took this week while at the tanning salon...
     

    Attached Files:

  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Didn't get a chance to train last week due to finals (Got A's in my classes). Back in the gym today.... felt good. Right side of my groin felt a bit "off" so I didn't push my paused back squats. I also skipped my last slingshot single on bench b/c SS's back was getting super tight so I said if 345 flew up I'd skip the 360 and 345 shot up easily.

    Going to push more chains in my assisting lifts.

    WAVE3 WEEK3 DAY1
    BENCH/ SQUAT

    Comp. Bench~ 95x15, 135x10, 185x5, 225x3, 255x3, 285x2, 315x1, 330x1, 345x1
    Paused Back Squat (3 sec)~ 145x3, 235x3, 325x3, 375x3, x3, x3, x5
    Rolling Tricep Ext (DB)~ 35x9, 40x9, 45x9
    T-Bar Row~ 45x15, 115x8, x8​
     
  9. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Not a bad day. Hit my numbers and also tried something new which worked GREAT! I normally use the GHR for my reverse hypers but it wasn't high enough. I tried using the highest plyo box for my reverse hyper and it worked 10000x better. I'll be able to use a bit more chain weight (not much more) and push. Also, widened my stance to where it used to be just 1/2" and that seemed to help my pulls so I'll keep it there.

    WAVE3 WEEK3 DAY2
    DEADLIFT/ OHP

    Comp. Deadlift~ 135x5, 225x3, 315x3, 405x1, 450x1, 495x1, 515x1, 535x1, r.band 565x1
    H.S. OHP +red mini band (each arm)~ 45+Bx15, 100+Bx5, 110+Bx7, 120+Bx7, 130+Bx6
    Reverse Hyper~ 25x18, x18, x15
    Seated GM~ skipped b/c I'm planning on squatting tomorrow.
    I'll attempt more chain weight next time. Probably can't go over 30-35lbs but that'll still be an improvement and with the taller platform I'm getting a better stretch at the bottom and can even knock out a few more reps.
     
    Last edited: Dec 14, 2017
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  10. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Had a solid day... trained yesterday before enjoying the festivities. I was a bit hesitant with my last squat since I decided to do it without wraps. I haven't wrapped up once this training cycle so I may go for a sleeved PR this time around. Also added more chain weight to my floor press. I'll probably back off the chain weight a bit on that and add more bar weight.

    Had some beer and ate some brownies at my work Christmas party... everyone was needless to say shocked since I'm always the one who leads by example.

    WAVE3 WEEK3 DAY3
    SQUAT/ BENCH

    Comp. Squat~ 145x5, 235x5, 325x3, 415x1, 455x1, 505x1, 555x1, 575x1, 595x1
    All walked out. 455 sleeved up. 505 belted up.
    Floor Press w/ Football Bar +85lbs chain~ 135+Cx10, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx4
    Standing Leg Curl (single leg)~ 20x10, x10, x8
     
  11. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
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    Based on your squat day I think you should enjoy beer and brownies more often.
     
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  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Thanks.

    That ties my sleeve/belt PR @ 265lbs bodyweight. Thinking of just going for a sleeve/belt record on my test day since I haven't been wrapping this whole training cycle.
     

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