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BrotherIron

BrotherIron

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Mar 6, 2011
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Does this mean you can't drink milk?

No, lol.... It just is a fancy way of saying performing sub maximal lifts for an extended period with limited rest so you're not fully recovered when you perform them.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Sorry....I'm tired and my sense of humor has reached new lows.

Hell, I'm surprised anyone reads any of this since I've been lifting these pussy weights. I need to be 100% again so I can lift something worth writing down.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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HOLY FVCK!!!!! Deadlifts ate my soul today. I had almost nothing left after them. Groin felt ok and the 275 wasn't bad but the 305.... holy shit. I took 45 sec rest for the 275+105chain sets but had to take 1min rest for the 305+105chain sets. I had nothing in the tank for OHP.

WAVE1 WEEK2
DEADLIFT/ OHP

Speed Deadlift +chain 105lbs~ 135x3, 135x3, 225x3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2
No belt for any of the sets. Had no chalk so wore my Oly straps.
Z-Press +chain 45lbs~ 95x5, 125x5, 125+Cx5, 135+Cx5, 145+Cx4, f.drop 125+Cx5, 125+Cx5
SLDL w/DB +orange band~ 80+Bx7, 80+Bx7, 80+Bx7, 80+Bx6
KB Biceps Curl~ 40x7, 40x7, 40x7​
Farmers Walks~ 90lbs @ 120ft, 3 runs w/ 2:30min rest
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Groin held up but I was cautious for obvious reasons. I actually ended up putting screaming toast in that area which definitely heated things up. All in all not a bad day. I'll push harder next week. I think I'll pick up some compression shorts to wear next week b/c I don't think I want to break out my power pants.

WAVE1 WEEK2
SQUAT/ BENCH

Squat~ 145x7, 145x7, 195x7, 235x7, 295x7, 350x7, 405x5
no belt and knee sleeves.
Floor Press w/ Swiss Bar +chain70lbs~ 95x7, 135+Cx5, 180+Cx5, 195+Cx5, 210+Cx3, f.drop 180+Cx7, 180+Cx7
Standing Good Morning~ 145x7, 195x5, 215x5, 235x5
CloseGrip Pulldown~ 100x12, 100x12, 140x8, 140x8​
 
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BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Felt my goin a bit on the jump squats.. felt it on the concentric portion which is interesting. I didn't feel it on the eccentric portion. I just need to start working it I think. I'll pick up some rocktape tomorrow and tape my groin next week.

ALACTIC ACID TRAINING
Jump Squat w/ KB~ 60lbs each hand 8 sets of 5 w/ 45sec rest
KB Swing~ 60lbs 8 sets of 5 w/ 45 sec rest
Farmers Walk~ 90lbs each hand 6, 60ft runs 35sec rest
I'll add another rep and drop the rest next week.
 
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BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Not to shabby... Groin felt ok and I was able to hit what I wanted to without any strain/pain in that region. I did make my speed bench to light. I could have cut my rest time down even father and thrown the bar so next time I'll up it and take that into account. It did feel good to be back in the groove.

WAVE1 WEEK3
BENCH/ SQUAT

Speed Bench +chain 70lbs~ 95x10, 135+Cx3, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 185+Cx2, 185+Cx2, 185+Cx2, 185+Cx2, 185+Cx2, 185+Cx2
only took 45sec rest and wore elbow sleeves. no wrist wraps.
Pause Squat +chain 90lbs (3sec)~ 135x5, 135+Cx3, 195+Cx3, 235+Cx3, 255+Cx3, 275+Cx3, 295+Cx3, 315+Cx3, f.drop 255+Cx5
went up slowly as not to aggravate my groin area again.
JM Press~ 65x10, 95x6, 105x6, 115x6, 115x6
1-Arm Skullcrusher w/ chain~ 25x10, 35x8, 35x8
attached a cable crossover handle to chain and performed the lift laying on the ground. took ALL pressure off the elbow. REALLY HAPPY with it.
H.S. Iso Row~ skipped b/c I wanted to play with the chains and see if it would work and it did.​
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Pretty happy with today's training. Not to bad. Groin is feeling ok. Keeping the numbers low and will add more next block. I have heavy squats on Sat. I haven't made up my mind whether or not I'll wear my power pants or not.

WAVE1 WEEK3
DEADLIFT/ OHP

Deadlift~ 135x8, 225x8, 285x8, 340x8, 395x7
no belt. had no chalk so wore my Oly straps.
Z-Press~ 95x5, 135x5, 145x5, 155x5, 165x4, 175x3
SLDL w/ DB +orange band~ 80+Bx7, 80+Bx7, 85+Bx5, 85+Bx5
Bicep Curl w/ DB~ 40x10, 45x8​
Farmers Walk~ 90lbs for 120ft w/ 1:30min rest; 3 sets
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
FCKING ASSHOLES!!! Finally got to squat and put a bit of weight on my back. I opted to wear my power pants. Worked up to triples with 465 when an asshole damn near bumped the bar (he got that close to the cage).

WAVE1 WEEK3
SQUAT/ BENCH

Squat~ 145x5, 145x5, 235x3, 285x3, 325x3, 365x3, 415x3, 465x3, 465xdump

Called it since the assclown basically ruined my training and my back wasn't feeling good. I didn't want to make things worse. I'll start my recovery week tomorrow.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Got in the gym and that was an accomplishment. Normally, I would have taken a week off after the jackass but since it's a active recovery week I opted to wait a bit and go in. I changed the whole layout of the area I train in to make it more efficient and also make it less inviting to jackasses. I dropped my chains from the pause squat since I wasn't sure how my back would feel since friday happened. It felt ok so I added another set.

WAVE1 WEEK4
BENCH/ SQUAT

Bench~ 95x10, 135x8, 165x8, 195x8
Pause B. Squat (3sec)~ 145x5, 205x5, 205x5, 205x5, 205x5
JM Press~ 85x10, 85x10, 85x10
H.S.Iso Row~ 90x10, 90x10
DEADLIFT/ OHP
Deadlift~ 135x8, 225x8, 275x8, 315x8
Z-Press~ 115x7, 115x7, 115x7
SLDL w/ KB +orange band~ 60+Bx10, 60+Bx10, 60+Bx10
Bicep Curl~ 30x12, 30x12​
Farmers Walks~ 90lbs per handle, 3 runs 120feet. 1:30sec rest.

SQUAT/ BENCH
Squat~ 145x8, 235x8, 280x8, 325x8
Floor Press w/ Swiss Bar +chain 65lbs~ 145+Cx8, 145+Cx8, 145+Cx8
Standing Good Morning~ 145x8, 145x8, 145x8
Close Grip Pulldown~ 110x12, 110x12, 110x12
Band +KB Bench~ 25KBx8, 25KBx8, 30KBx8, 30KBx8, 35KBx8​

Since I was stuck at the gym, I decided to try something new I've been wanting to try. I attached 2 KB w/ bands to the Swiss Bar and benched it. I had to stay TIGHT to keep the bar from moving ALL over the place. Had to keep my back tight (arch HARD), and drive my legs in too. It also had me flexing my lats to keep the bar steady. I think I'll add this in 1x a month.
 
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Superman

Superman

VIP Member
Aug 28, 2012
1,285
343
Damn dude. Sick volume especially with those weights. Your squat and DL numbers are retarded. Nice!
 
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