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SYB... New and Improved SST

BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Sounds exciting man. How is prep for the exam going?
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.
 
BrotherIron

BrotherIron

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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.
 
BrotherIron

BrotherIron

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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
 
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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,409
2,626
Looks great man. What is H.S. ohp?
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.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
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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.
Oooooooh ok. I think I use that one too. You sit back at an angle?
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Oooooooh ok. I think I use that one too. You sit back at an angle?
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.
 
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


 
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