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matthewk04

matthewk04

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Jul 21, 2013
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That is something to be proud of. 400+ for squats is a legit number. People these days love pulling big numbers but few seem to want to put a bar on their back and take it for a ride.

I have 3 triples this Sat or Sun for Squats. I'm thinking I'll go 435-445. Taking it nice and slow to let my groin get better and better. I'm even toying with just squatting 1x a week to let it heal quicker.[/QUOTE

Haha True. But I train alone and IF I miss on a heavy dead its not the end of the world but walking out with that heavy load on your back and not being able to get it back up is a scary feeling...
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Haha True. But I train alone and IF I miss on a heavy dead its not the end of the world but walking out with that heavy load on your back and not being able to get it back up is a scary feeling...
It is scary but that's what makes it even more thrilling.... taking that bar for a ride and seeing what happens.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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My back was not having it today. It was tight, fatigued, and a yelling at me today so I dropped the front squats and put z-press in instead of standing push press. Still not a bad day considering I just pulled heavy volume yesterday. Since I'm pulling 2x week, I'll be putting in prowler sled on Wed and taking out farmers. I'll put farmers in my Sat training.

INJURED TRAINING LOG
WAVE1 WEEK1

SQUAT/ OHP

Speed Squat +105lbs chain~ 145+Cx5, 235+Cx3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2,
Only took 45 sec rest in betw first 6 doubles and took 1min rest in betw second 6 doubles. No belt and no knee sleeves.
Z-Press w/ Axle~ 75x10, 115x7, 150x5, 160x5, 170x5, 180x2, f.drop 140x8
Oly Front Squat~ skipped.
Wouldn't have been good for my lower back (it wasn't happy)
Standing Leg Curl~ 25x8, 25x8, 30x8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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How much of the chain weight is on the floor when you're at the bottom?
Almost all of the chain is on the floor when I'm in the hole. Really only the connecting chain is still off the ground but that's it. The main chains (2 big + 1 small) only come up half way to the bar when I'm standing with the bar on my back. There attached to a connecting chain that attaches to the bar. When I deadlift, I just drape the chains over the bar but when I squat or bench I use a connecting chain.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Not a bad day. Going out of town tomorrow so I'll get to relax this weekend.

INJURED TRAINING LOG
WAVE1 WEEK1
BENCH/ DEADLIFT

Bench~ 95x10, 135x7, 190x7, 220x7, 250x7, 250x7
RDL~ 135x5, 225x5, 275x7, 295x7, 315x7, f.drop 275x7
Paused Pin Press (3 sec)+ 60lbs chain~ 135x3, 185+Cx3, 200+Cx3, 215+Cx3, f.drop 185+Cx5
WideGrip Pulldown~ 100x15, 140x8, 140x8​
Donnie Thompson Lower Back Hang Protocol
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
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Not to shabby. I had jury duty on Monday and was there for 12 hours. I did what needed to be done not to be placed on the jury. Cut my workout a bit short because I'll train tomorrow. I squat tomorrow so I gave myself 1min in between sets on speed pulls and cut it by 1 set.

INJURED TRAINING LOG
WAVE1 WEEK2

DEADLIFT/ BENCH

Speed Pulls +85lbs chain~ 135x3, 225x3, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2
1min rest in betw sets. no belt and no straps.
CGBP w/ Axle +60lbs chain~ 115x10, 190+Cx5, 205+Cx5, 220+Cx3, 235+Cx3, f.drop 205+Cx6
wore elbow sleeves and wrist wraps
H.S. IsoRow~ 45x15, 115x8, 135x8, 135x8
DB Hammer Curl~ 45x10, 50x10​
Donnie Thompson Hang Protocol
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Had to tone it down a bit b/c I could feel my groin a bit... not painful but lets be honest, squatting the day after deadlifting isn't the greatest idea but I still managed to get it done and hit my numbers. Left elbow also felt a bit off so dropped my top set of z-presses and added a f.drop set.

INJURED GROIN LOG
WAVE1 WEEK2

SQUAT/ OHP

Back Squat~ 145x5, 145x5, 235x5, 275x8, 325x8, 375x8
no knee sleeves and no belt
Z-Press w/ Axle~ 75x10, 115x7, 155x5, 165x5, 175x3, f.drop 135x5, 135x7
Oly Front Squat~ 135x5, 185x5, 225x5, 225x5
no knee sleeves and no belt
Standing Leg Curl~ 25x8, 25x8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
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Wow... this training is kicking my ass. Pulling 2x a week, even with the weights being light, really takes a toll. My hamstrings are sore a fvck today. Shoulder was also feeling henky so I took it easy on presses today. Weather is shit so I didn't get to perform D. Thompson hangs.

INJURED GROIN LOG
WAVE1 WEEK2

BENCH/ DEADLIFT

Bench~ 95x15, 135x7, 185x5, 210x4, 245x, 245x4, 280x4, 280x4, 280x4
RDL~ 135x5, 225x5, 285x5, 305x5, 325x3
Paused Pin Press +60lbs chain (3 sec)~ 115+Cx3, 165+Cx3, 185+Cx3, 200+Cx3, f.drop 165+Cx5
Wide Grip Pulldown~ 100x15, 140x8, 150x8, 160x8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
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Solid day of training. Deadlifts felt good and I didn't feel my groin at all... which is a good sign. I'm going to wait till Thurs to train again to give my groin the rest it needs from deadlifting.

SS was using the axle so I wasn't able to use it for CGBP. I gotta say I'm ready to use the axle more and more since I've been using the Swiss bar for so long. I used the Swiss bar today. I may opt to buy another axle so we don't have to share (besides it's only $50 w/ shipping).

INJURED GROIN LOG
WAVE1 WEEK3
DEADLIFT/ BENCH

Deadillft~ 135x3, 225x3, 295x7, 350x7, 405x7, 405x7
no belt. wore my oly straps.
CGBP w/ Swiss Bar +60lb chain~ 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx4, 230+Cx3, f.drop 185+Cx7
H.S. IsoRow~ 45x15, 115x8, 135x8, 135x8
Hammer Curl~ 45x8, 50x8, 50x8​
Donnie Thompson Lower Body Hang Protocol
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
2,626
Interesting... I took an extra day off b/c SS wasn't feeling well. The extra day paid off. My groin felt good when squatting today. I miss counted the first set of the final set so I kept it at 4 reps. I didn't break out the belt and I started to use more weight in Oly front squats. I'll slowly push it for the next 6 weeks or so and see how it goes. I killed it today on Z-Press... ending it on a high note. It's time to sub it out though b/c I'm beginning to stall on the.

My squat warm ups are: Hip circle walks; forward, backward, and lateral (I use M. Bell's black hip circle). Goblet squat w/ 10kg plate and still wearing the hip circle. Glute Bridges done with bodyweight and really flexing at the top. I usually do a couple sets of each 12-15 reps.

INJURED GROIN LOG
WAVE1 WEEK3

SQUAT/ OHP

B. Squat~ 145x3, 195x3, 235x3, 275x3, 305x5, 360x5, 360x5, 415x4, 415x4
no belt but wore knee sleeves on 360 and 415 sets
Z-Press~ 75x7, 115x5, 150x5, 160x5, 170x5, 180x4
elbow sleeves and broke out wrist wraps on 170 and 180 sets
Oly Front Squat~ 135x5, 225x4, 245x4, 265x4
no belt but wore knee sleeves for every set
Standing Leg Curl~ 25x10, 30x9, 30x8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
2,626
Trained yesterday, today, and I'll train tomorrow. Gotta admit, I wasn't feeling it today so I changed it a bit but still got done what needed to be done. Dropped paused pin press and put rolling triceps extensions in it's place. I'm happy I went in but training late evening on a weekend blows ass if you ask me. but it beats skipping the training.

INJURED GROIN LOG
WAVE1 WEEK3
BENCH/ DEADLIFT

Speed Bench +60lbs chain~ 135+Cx2, 180+Cx2, 180+Cx2, 180+Cx2, 180+Cx2, 180+Cx2, 180+Cx2, 200+Cx2, 200+Cx2, 200+Cx2, 200+Cx2, 200+Cx2, 200+Cx2
RDL~ 135x5, 225x5, 275x5, 305x5, 335x5
WideGrip Pulldown~ 100x15, 150x8, 160x8, 160x8, f.dop 130x10
Rolling Tri. Ext~ 30x12, 35x12, 40x7​
 
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