SYB... New and Improved SST

[CFM]

I am not mature enough to watch that video productively.

Her boyish haircut does that to you every time.

 

[BrotherIron]

Not a bad day but it's supposed to be easy since it's Active Recovery.

INJURED GROIN LOG
WAVE1 WEEK4
DEADLIFT/ BENCH

Deadlift~ 135x10, 235x10, 285x10, 325x10
CGBP w/ Axle +60lbs chain~ 140+Cx10, 140+Cx10, 140+Cx10
H.S. IsoRow~ 80x12, 80x12, 80x12
Hammer Curl~ 30x12, 30x10
​

SQUAT/ OHP

B. Squat~ 145x3, 145x5, 235x10, 285x10, 325x10
Z-Press w/ Axle~ 75x10, 105x10, 105x10, 105x10
Standing Leg Curl~ 20x12, 20x12, 20x10​

 

[BrotherIron]

Mother Fucker... I pulled my right lat up near the top attachment point (near armpit). The bar was out in front (forward from where it should be). I was a bit lazy b/c of the overcast and heavy storms today. I'm pissed. I'm thinking I'll make my second deadlift day a technique day (so 65% or thereabouts) and work on my set up (probably perform 4-5 triples). I had to lower the weight on my CGBP b/c of my lat.

INJURED GROIN
WAVE2 WEEK1
DEADLIFT/ BENCH

Deadlift~ 135x3, 225x3, 315x3, 385x3, 425x3, 425x3, 465x1 (this is where I pulled my right lat).
CGBP +60lbs chain~ 115lbs+Cx4, 145+Cx4, 185+Cx4, 200+Cx4, 215+Cx4, 230+Cx3, f.drop 185+Cx6
Hammer Curl~ 45x10, 50x8, 50x8​

 

[BrotherIron]

A better day today. I decided to put the machine OHP back in b/c this non-stop rainy weather is just draining and makes it difficult to have the drive to really push.

WAVE2 WEEK1
SQUAT/ OHP

Speed Squat +105lbs chain~ 145+Cx2, 235+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2

45sec rest in betw 285 sets and 1min in betw 305 sets. No belt and no knee sleeves.​

OHP +red mini (each arm)~ 45+Bx10, 95+Bx7, 105+Bx7, 115+Bx7, 125+Bx5, f.drop 90+Bx12

wore elbow sleeves​

Oly Front Squat~ 135x4, 235x4, 260x4, 285x3

no belt and no knee sleeves.​

Standing Leg Curl~ 25x10, 30x8,, 35x5​

 

[BrotherIron]

I've decided to keep my training 4x week. When Fall semester starts, I'll just have to train Wed, Fri, Sat, and Sun.

Thinking of making it a combination of the following. It'll be 8 week blocks.

WEDNESDAY - BENCH/ DEADLIFT

Primary Lift: Comp. Bench
Secondary Lift: RDL, SLDL w/ DB, Deficit Deadlift

Assisting Lifts: JM Press, Rolling Triceps Ext.,
Assisting Lifts: T-Bar Row, H.S. Iso Row​

FRIDAY - SQUAT/ OHP

Primary Lift: Comp. Squat
Secondary Lift: Push Press, Z-Press, H.S. OHP

Assisting Lift: Paused Squat or Front Squat
Assisting Lift: Hanging Side Lateral, Front Raise​

SATURDAY - DEADLIFT/ BENCH

Primary Lift: Comp. Dealift
Secondary Lift: CGBP, Floor Press, Paused Pin Press

Assisting Lift: GHR, Walking Lunges, Standing Leg Curl
Assisting Lift: Wide Grip Pulldown, CloseGrip Pulldown​

SUNDAY - STRONGMAN TRAINING

Primary Lift: Log C&P, Farmers, Yolk
Secondary Lift: Bicep Curls, Rope Pressdowns, Rear Delt Raises​

 

[BrotherIron]

My right shoulder told me... FUCK YOU today. It just didn't feel good so I backed off my benching today. I also subbed JM Press in for the Paused Pin Press. The good news was that deadlifts felt light as a feather.

INJURED GROIN
WAVE2 WEEK1
BENCH/ DEADLIFT

Comp. Bench~ 95x12, 135x7, 185x5, 200x7, 230x7, 260x7
Deficit Deadlift (off 45lbs plate)~ 135x3, 225x3, 275x3, 305x3, 305x3, 305x3, 305x3
JM Press w/ Axle~ 75x10, 95x8, 105x8, 115x8, 125x5, f.drop 75x15
WideGrip Pulldown~ 120x10, 140x10, 150x9, 160x9​

 

[BrotherIron]

Fun Day Today... The Log, man oh man... I forgot how much that raises my heart rate. I think I'll make this day a SM Day and not an A Latic Acid Day. Let's push and see what happens. Linear increase in weights instead of increasing reps with the same weight each week.

INJURED GROIN
WAVE2 WEEK1
STRONGMAN

10" Log Clean & Press~ 125x4, x4, x4, 135x4, x4, x4, x4

only took 1 min rest in between sets and reset each rep so starting from floor. don't have crash pads so couldn't drop log.​

Farmers Walk~ 100lbs per handle, 4 runs @ 120ft w/ 1min rest
KB Swings~ 60KB+20lbs chainx7, x7, x7, x7

added 20lbs of chain to make 80lbs KB. won't be able to add anymore chain due to limited space so it'll top out at 80lbs.​

 

[BrotherIron]

Thinking this will be my program for the first 8 weeks of school once Fall classes begin:

WAVE - Volume Block
WEDNESDAY - Bench / Deadlift

Competition Bench
RDL
Paused Pin Press +chain

1 Big & 1 Sm Chain 60lbs
--->fatigue drop​

T-Bar Row​

FRIDAY - Squat / OHP

Competition Squat
H.S. OHP+ red mini (each arm)

--->fatigue drop​

Oly Front Squat
Standing Leg Curl​

SATURDAY - Deadlift / Bench

Competition Deadlift
CGBP w/ Axle +chain

Chain, Big & Sm - 60lbs
--->fatigue drop​

Snatch Grip Deadlift
CloseGrip Pulldown​

SUNDAY - Strongman

Log Clean&Press
Farmers Walk
Yoke Run
DB Biceps Curl / Rope Pressdown​

 

[BrotherIron]

Well... I was able to train all 4days last week after pulling something in my upper right side of my back during deadlifts. I went in yesterday to perform speed pulls and perform 9 doubles before re-aggravating the muscle. I'm thinking it could be my teres major since it's so high up almost right at the armpit. Well... instead of muscling through again, Im taking this week off and then I'll perform active recovery next week. Should be good to 2 go the week after.

 

[Turbolag]

Man I'm sorry to hear about your back. Its no fun being injured.

I'm still catching up on the training journals, if you dont mind me asking, what are you going to school for?

 

[BrotherIron]

Man I'm sorry to hear about your back. Its no fun being injured.

I'm still catching up on the training journals, if you dont mind me asking, what are you going to school for?

I'm better and I'll be back in the gym tomorrow for my active recovery.

I'm going to school for Nursing. Taking the entrance exam this semester.

 

[Turbolag]

I'm going to school for Nursing. Taking the entrance exam this semester.

Sounds exciting man. How is prep for the exam going?