The Jungle

[Intense]

I had no idea you were a member here, me and you recently posted videos for the squat challenge on bb.com. I think I got 225x28 or something.


Glad to see you're a member over here.

 

[Mini Forklift Ⓥ]

Sounds like your prehab is pretty much what BI practices. Good stuff.

Hope you had a great weekend mate MF.

 

[BrotherIron]

thanks PoB, my prehab is fairly simple:

for shoulders i hit wall angels, rotations, sea turtles, and stick stretches 2-3 times a week

for hips i do the mobility WoD you posted 5 times a week and the simple box stretch that BI posted 2 times a week(Pull and Squat day)

i am not foam rolling yet(i keep forgetting to find a roller) but i will be starting in a week or 2.

Keep doing what your doing and you'll notice a BIG difference.

 

[Go Away]

Great notes in here on prehab stuff.
I'm gonna mimic y'all to a T !

 

[400Lb Gorilla]

I had no idea you were a member here, me and you recently posted videos for the squat challenge on bb.com. I think I got 225x28 or something.


Glad to see you're a member over here.

great to have you over here. this is where i call home. i still love bb.com but this place is by far better. mostly because of the people and because Admin is 15 shades of awesome lol.

Sounds like your prehab is pretty much what BI practices. Good stuff.

Hope you had a great weekend mate MF.

figured i stole his program i might as well steal his prehab/rehab routine too

Keep doing what your doing and you'll notice a BIG difference.

thanks BI. will definitely keep moving weight and hoping to keep moving more of it!

Great notes in here on prehab stuff.
I'm gonna mimic y'all to a T !

take BI's and PoB's advice on prehab, rehab, and stretching. i tend to pretty much go with whatever they suggest if i feel it is working for me.... which so far i havent had any advice in here that was bad.

 

[400Lb Gorilla]

SST Wave 1 Week 1

Day 1- Pull Day

Deadlift
W/U-135x10, 225x8
380x3
435x3 vid
490x3 vid
505x1
520x1 vid

Goodmornings
135x8
185x7
205x7
225x5
250x3
250x3

Low Block Sumo Deadlifts
225x5
275x5
275x5
315x5 vid

Hammer Curls and Jackknife Sit-ups

Lessons Learned
Deadlifts do go a lot smoother with baby powder lol. i forgot about it until the third rep of 490x3 scraped off the top layer of skin on my thighs. i also forgot to pull my shorts up before the set started so the lock out of that second rep was too tough for 490.
Goodmornings were supposed to be suspended but i didnt have time to set up the chains today. i kept these fairly light today and i will probably increase the weight a lot next week.
The low block sumo pulls were brutal as fuk for such light weight. on the video 315x5 will look fast but they sure as hell didnt feel very fast
Rest of the stuff today was pretty good but i didnt keep track of it.

Time: 65 minutes
Weight: 215 pounds.... WTF?

 

[400Lb Gorilla]

 

[400Lb Gorilla]

SST Wave 1 Week 1

Day 3- Push Day

Benchpress
135x12
225x3
255x3 vid
285x3 vid
295x1
305x1 vid

Press
145x3
165x3
190x3 tough as fuk- vid

Klokov Press.... i think
95x7
95x7
95x7
105x5 vid
105x5

Floor Press
135x7
135x7
155x5
155x5
165x3

NOTES
Everything was good today. had a funeral to go to today for my wife's grandfather so today's training was a little later. didnt affect me too much though.
benchpress was fairly easy. last set of press was slow and grueling. i dont know if i got the klokov press right so i got a vid of one of the sets...

Weight: 218 pounds.... a little better

 

[PillarofBalance]

Fix the settings on the video of the pulls bro... Set to private.

How did the 305 bench go up?

 

[400Lb Gorilla]

sorry about that it should be fixed now

Pull Day

Push Day

305 was a little tough towards the top of the rep. i am pretty sure this is a shoulder weakness of some kind. i will be putting more focus on the shoulder exercises in SST for a while. even if it is a tricep issue then it wouldnt hurt anyway

 

[400Lb Gorilla]

SST Wave 1 Week 1

Day 5- Squat Day

Squat
W/U- 135x10, 225x8
300x3
340x3 video
Belted Sets
380x3 video
395x1
410x1 video
Rev Band Squat: 455x1 video

Front Squats(all sets belted)
225x3
255x3
285x1 video

Russian Twists
35x15, 15, 15, 15, 18

NOTES
Squats were pretty good today. i am putting a lot of focus on keeping those knees out and it has cleaned up my form a little. The 455 reverse band squat was a test of faith in those bands lol. i KNEW that if it didnt lighten up i wouldnt have come out of the hole with it really messed with my head
front squats were decent but i just kind of ran out of "oomph" by the time i got to the 285 set.

Weight: 217 pounds
Time 48 minutes, got to get ready for my daughter's B-day party so i kept this one short and sweet

 

[PillarofBalance]

Last time I reverse band squatted I did 600. Was waiting for a band to let go do I could make a scene lol