SYB... New and Improved SST

[BrotherIron]

Damn dude. Sick volume especially with those weights. Your squat and DL numbers are retarded. Nice!

Thanks. Those are just active recovery numbers. It should get fun next week when I start pushing more.

 

[Superman]

Thanks. Those are just active recovery numbers. It should get fun next week when I start pushing more.

Damn way to make me feel worse about my current state! just kiddin

 

[BrotherIron]

Damn way to make me feel worse about my current state! just kiddin

LOL.... You'll be back before you know it.

 

[BrotherIron]

Not a bad day. I rowed around my parent's lake last night for over an hour and MAN... it kicked my ass. Gotta pick up a sit on top kayak b/c I'm to lazy to bring out the bass boat.

I've opted to add reps to my assisting lifts as you can see. Should help with growth and in the end build my numbers back up. You'll also notice I've added sets to my main lift... time to up intensity while keeping volume around the same. So today for example was 4 sets of 7 reps instead of 3 sets of 8 reps. The top set was performed twice which means more volume at the higher intensity while keeping overall total volume around the same. We'll see how it all goes.

WAVE2 WEEK1
BENCH/ SQUAT

Bench~ 95x12, 135x7, 185x7, 215x7, 245x7, 245x7

elbow sleeves​

Pause Back Squat +90lbs chain (3 sec)~ 145+Cx5, 195+Cx5, 235+Cx5, 265+Cx5, 295+Cx5, 325+Cx4

no belt and no knee sleeves ​

JM Press~ 65x12, 95x7, 105x7, 115x7, 95x7
Tri Ext w/ chain~ 1bigx15, 1big+1smx15, 1big+2smx12
H.S. Iso Row~ 115x10, 135x10, 135x7​

 

[BrotherIron]

Deadlifts went better than last time. I think my set up had some to do with it and also my groin is feeling better. 445 was still work but I was happy I got 3 sets of 3 reps. I was spent after but still got through what I needed to do. The axle adds a degree of difficulty to my OHP but it's fun and excited to implement it and see how it helps. The added weight on farmers made it very taxing.

I've decided to not put reverse hypers back into my training. I listened to brian carrol talk about how performing a lift which utilizes flexion and extension for a hurt back which happened due to flexion and extension makes literally no sense. When he put it like that... it made sense. I've noticed my back feels MUCH better when I put my farmers in after deadlifts. It's allowing me to work my back while maintaining a neutral spine which is it's strongest position. I've opted to just use farmers for my conditioning and I'll have SS do sled runs.

WAVE2 WEEK1
DEADLIFT/ OHP

Deadlift~ 135x4, 225x4, 315x4, 365x4, 405x4, 405x4, 445x3, 445x3, 445x3
Z-Press w/ Axle~ 75x10, 115x7, 145x7, 155x6, 165x5, 175x3, f.drop 135x7
SLDL w/ DB +orange band~ 80+Bx7, 80+Bx7, 80+Bx7
Bicep Curl~ 40x10, 45x7​

Farmers Walks~ 120lbs per handle (145lbs total with handle weight) for 3 runs @ 120ft w/ 2min rest in between sets.

 

[BrotherIron]

I only had 1 meal all day and I hadn't had much water either so I was famished and dehydrated so I opted to lower my weight on my speed squats. I also cut my workout short b/c I didn't have it in me to push through what I should have done. Still...I was happy with it.

WAVE2 WEEK1
SQUAT/ BENCH

Speed Squat +105lbs chain~ 145+Cx5, 195+Cx5, 235+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2

no belt and no knee sleeves. only took 45sec rest in between sets.​

Floor Press w/ Swiss Bar +60lbs chain~ 95+Cx7, 135+Cx7, 190+Cx6, 205+Cx4, 220+Cx4, 235+Cx2, f.drop 190+Cx7

wore elbow sleeves and wrist wraps.​

CloseGrip Pulldown~ 80x15, 140x10, 140x10, 160x6
Standing Leg Curl~ 20x10, 25x8, 25x8​

 

[BrotherIron]

F'ING A Kinda Day! Had a GREAT one. Sometimes I'm the nail but today I was definitely the hammer. Groin felt great. Put screaming toast on both adductors and lower back. Yes... it was extremely hot in that area but worth it for a solid workout.

WAVE2 WEEK2
BENCH/ SQUAT

Bench~ 95x15, 135x7, 185x4, 205x4, 240x4, 240x4, 275x4, 275x4, 275x4
Pause B. Squat +90lbs chain~ 145+Cx4, 195+Cx4, 245+Cx4, 275+Cx4, 305+Cx4, 335+Cx3, f.drop 275+Cx5
JM Press~ 100x7, 110x6, 120x5, f.drop 95x12
Chain Pec Fly~ 1big+1small chain x10, x10
H.S. Iso Row~ 45x10, 115x10, 115x10, 135x7​

 

[BrotherIron]

Excited... I may have tracked down a used yolk for my training. That would just about complete what I want for training. I'm not so much chasing numbers anymore as I am just trying to become the strongest me I can be... at this weight and with just a bit of TRT.

Also, changing my training layout a bit... ie. sets and reps. Going to put in these implements at the end of the training... ie. Yolk after squats, farmers after deadlifts, and sled runs after bench OR if I'm able to pick up a log I'll put log C&P after bench.

 

[BrotherIron]

Felt a bit beaten up when I got up today. I scaled back my speed pulls and dropped 1 chain so the chain weight was 85lbs. Also, I was pressed for time so I had to cut the workout short but still a solid day.

WAVE2 WEEK2
DEADLIFT/ OHP

Speed Deadlift +85lbs chain~ 135x3, 225x3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2

no belt but did wear Oly straps b/c I'm out of chalk. only took 45sec rest in between sets.​

Z-Press w/ Axle~ 75x10, 115x7, 145x6, 155x6, 165x4, 175x3, f.drop 135x10

wore elbow sleeves but no wrist wraps.​

Bicep Curl w/ DB~ 40x9, 40x9, 40x9​

Farmers Walks~ 120lbs per handle; 3 runs 120ft w/ 1:45sec rest between sets

 

[BrotherIron]

Was supposed to train today but the room is locked where I keep my equipment and the owner hasn't given me a key so I'll train tomorrow. I did get some GREAT news. I'll be getting that yoke from a friend. It weighs 135lbs and they've loaded 900lbs on it. I plan on keeping it around the 400lbs weight range since this will be for conditioning. Soon I'll have everything I need for my training in 1 location which will be kick ass.

 

[BrotherIron]

I'm FUCKING STOKED!!!!

Looks like I'll be able to pick up the yoke today. I'll have now:

yoke, farmers, prowler, axle, Texas squat bar, Rogue DL bar, Rogue Oly bar (training bar), chain (2 big, 2 med, 1 small set), bands + everything my gym has for everyone to use.

The only thing left for me to pick up is a 10" log (SS struggles with a 12" log so I'm looking to pick up a 10" log) and literally I'll have anything/everything I need. I'll probably pick up another chain set since SS and I are both using them now and so we need more.

And for those wondering what I'll do with a 10" steel log... simple, EMOM clean and presses. Probably do sets of 3-5 reps.

 

[BrotherIron]

Got my yoke....

I must have scar tissue in my groin area b/c I could feel it today when I squatted. I didn't eat much yesterday but still managed to have a decent day. I was supposed to lift on Sat but didn't get a chance to since I didn't have a key to get to my training equipment. On Sunday, I picked up my yoke which is worth missing training considering I now have everything I wanted. So... I'm doing my day 3 from last week today.

WAVE2 WEEK2
SQUAT/ BENCH

Squat~ 145x5, 145x5, 235x7, 295x7, 350x7, 405x5, 405x5

No belt but broke out knee sleeves for 405 sets.​

Walking Lunges~ BWx6, BWx10, BWx10
Floor Press w/ Swiss Bar +60lbs chain~ 95+Cx5, 135+Cx5, 195+Cx5, 210+Cx5, 225+Cx5, 240+Cx3, f.drop 185+Cx9

wore elbow sleeves and wrist wraps.​

Chain Triceps Ext.~ 1big+1small chain x12, x12, 1big+2small chain x12
Standing Leg Curl~ 25x8, 25x8, 30x6
CloseGrip Pulldown~ 100x10, 140x8, 140x8, 160x6​