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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    I've been studying for it on and off this summer. I'll buckle down big time next week when classes begin again. Fall semester begins on the 20th. I have until the end of Dec to take the test and get the grade I want.
     
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  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Going back to my roots.... SST = specialized strength training. It used to have Oly training + PLing but slowly dropped most of the Oly lifting. Well.... I'm going back and I'm adding another angle to it... SM.

    I was talking to a friend of mine (who competed in WSM) who pointed out a very good fact, I'm focused on school so my diet, prehab, etc has taken a huge hit. He suggested looking up the WR in different sports and than taking 50% and attacking those numbers. It would be a fun way to keep training for strength, but also put myself in a realm of something that I can do while focusing on school.

    I'm also coming back from an injury this year so this will be a fun way to push myself and do something different.

    SO... 50% (I'm rounding up)...All raw numbers. I'll still use a belt and sleeves BUT NO wraps.

    Deadlift ~ 510
    Squat ~ 530
    Bench ~ 370
    Axle Press (strict)~ 240
    Log C&P ~ 255
    Axle C&P ~ 240
    Farmers Walk ~ 175 per handle 60ft
    Yolk ~ 550 60ft

    Once I hit those numbers (some of those I've already hit but I'll be working back up to them since the injury) I'll raise them. This should be fun and a nice change of pace. It'll also probably lean me up some which SS will like.
     
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  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    MONDAY - Deadlift / Bench
    Competition Deadlift
    CGBP w/ SwissBar +chain
    --->fatigue drop​
    Snatch Grip Deadlift
    Straight-Arm Pulldown

    WEDNESDAY - Squat / OHP
    Competition Squat
    H.S. OHP+ red mini (each arm)
    --->fatigue drop​
    Oly Front Squat
    Standing Leg Curl

    FRIDAY - Bench / Deadlift
    Competition Bench
    Deficit Deadlift
    JM Press w/ Axle
    T-Bar Row

    SUNDAY - Strongman
    Log Clean&Press
    Farmers Walk
    Yoke Run
    DB Biceps Curl / Rope Pressdown
     
    Last edited: Aug 23, 2018
  4. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
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    Looks great man. What is H.S. ohp?
     
  5. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    H.S. = Hammer Strength Machine and OH is Overhead Press. It's just a plate loaded machine and I can add band to creat more tension as I press the weight overhead. Got the idea from WestSide.
     
  6. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
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    Oooooooh ok. I think I use that one too. You sit back at an angle?
     
  7. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I know the one you're thinking of and it's not that one. This one has you sit upright (not at an angle) like straight up and I run the band from one arm, under the chair, to the other arm.
     
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  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Thinking that I'll go back to my idea of training Wed, Fri, Sat, and Sun. SS just started back in school and we have to be really diligent with time management so we're changing gears and we're both setting different goals for the time being.

    ACTIVE RECOVERY
    DEADLIFT/ BENCH

    Deadlift~ 225x7, 250x7, 275x7
    CGBP +60 chain~ 145+Cx7, 145+Cx7, 145+Cx7
    Snatch Grip Deadlift~ 135x10, 135x10, 135x10
    Straight Arm Pulldown~ 50x15, 60x15​

    SQUAT/ OHP
    Squat~ 195x7, 245x7, 285x8
    H.S. OHP+mini band ~ 80+Bx8, 80+Bx8, 80+Bx8
    Standing Leg Curl~ 20x12, 20x12

    Rear Delt Raise~ 20x15, 20x15


     
    Last edited: Aug 23, 2018

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