The Jungle

[Bullmuscle7]

It looks a lot like week 2 but with much about half the weight and I usually cut out a lot of the assistance. I dont bother logging it usually because it takes about 15 minutes to complete and the biggest weight I will work up would be lower than 300. But just for you, Bull, I will log the workouts lol. Got to warn you though they are not very fun to look at.

You know I will read them and learn from them

 

[beng30]

Yeah i have a weekly session where a group of us meet up for strongman event training which tends to be my max/big push session.

 

[400Lb Gorilla]

SST Wave 1 Week 4(Deload)
Squat Day
Weight: 226 pounds

Squat
95x10
135x10
165x5
210x5
250x5

Front Squat
125x5
155x5
185x5

Glute Bridges
185x5
185x5
185x5

NOTES
Thats it. Nothing too exciting but it did get the blood pumping to the legs. The point of this week is active recovery and that is about it.



Here was the video from Week 3 Pull Day:

 

[Bullmuscle7]

Good job here brother!!! I will check the vid tomorrow.

 

[400Lb Gorilla]

New workout days: Sunday, Tuesday, Thursday to accommodate school schedule.

SST Wave 2 Week 1
Squat Day
Weight: 230 pounds

Squat
135x8
185x7
225x5
275x5
315x3
345x3 vid
Belted Sets
390x3 vid
405x1
420x1 vid
Rev Band- 460x1 vid

Front Squats
230x3
260x3
290x3 vid <------ This is not right, got to talk to BI about the numbers

Paused Squats(3 sec pauses)
290x3
290x3 vid
290x3
290x3
290x3

Romanian Deads(w/Clean grip)
225x7
255x7
275x7
295x6

Spread Eagle Sit-ups
BWx12
BWx12
BWx9
BWx11
BWx10

NOTES
Squats were pretty solid. I think form is looking a lot better, even under the heavier weights. Remember any and all feedback is appreciated and even used for at least 2-3 workouts to see if it improves form. The reverse band set was a little different tonight. I set the bands to where they provided no help at lockout. So at the top I was holding up a weight only 5 pounds under my max squat.
Front squats I need to PM Brother Iron about lol. I think the numbers on the spread sheet are off by about 30 pounds.... or maybe not. But that 290x3 set was tough as fuk. Paused squats were good but I don't think I could have done these any heavier tonight. The front squats killed me lol. The Romanian deads were good. The clean grip I think is mostly to add range of motion and put a different angle on the traps(?). The spread eagle situps are strange but not too bad.

 

[Bullmuscle7]

Good work brother!!! Look forward to the vids!

 

[BrotherIron]

Clean grip (for me is a hook grip) and the same grip location as my conventional deadlifts. That's why I used them. I used to also use a Snatch Grip (which is also a hook grip) but the hand position is much wider. That grip location recruits a lot more lat when performing the RDL.

 

[400Lb Gorilla]

Thanks Bull, still editing.

Clean grip (for me is a hook grip) and the same grip location as my conventional deadlifts. That's why I used them. I used to also use a Snatch Grip (which is also a hook grip) but the hand position is much wider. That grip location recruits a lot more lat when performing the RDL.

lol shit I totally brain farted on that one! I did them with a snatch grip lol. and yeah I definitely felt them more in the lats and rear delts than the traps. Might have to do this exercise properly next time lol. Not sure how I crossed "Clean grip" as "Snatch grip".

 

[400Lb Gorilla]

Here is the beginning of the new wave:

I am really starting to like squatting more than deadlifting these days lol.

 

[400Lb Gorilla]

SST Wave 2 Week 1
Push Day
Weight: 230

Benchpress
45x20+
95x15
135x12
135x5
185x5
185x3
Working sets
235x3
275x3
305x3 video
315x1 video
325x1 video
335x1 video

Press
45x a lot
95x3
210x3
160x3
185x3 video
205x3 video no belt lol

Speed Bench
Skipped

One Arm DB Press
45x7
55x7
65x7
85x5
85x5
95x3 video

Rear Delt Plate Flys
45x7
45x7
45x7
45x7
45x7
45x7

Bench Dips
BWx7, 7, 7, 7

Sawhorse Dips
BWx5, 10, 10 video, 7

NOTES
I owned this shit
I have started tracking the RPE of these lifts so that later on I may be able to string together some of these percentages I am using and comparing the whole ramp up of SST to how I gain strength or size. If I was not forced to use my tablet to post I would have added a few of those in. Nothing went over 4 though except the 95x3 DB press which I would rate a solid 7 lol.
So far so good and like normal during this wave of SST I have to hold myself back from going all out and trying something like a bench or press max!

 

[Bullmuscle7]

Lol. We all have to hold back. Halo wants his 1,000 pound squat back and I want my 135 pound bench back

Good work in here!!!

 

[TenaciousA]

RPE=the shit.