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Thread: Specialized Strength Training (SST)

  1. #11
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    Default Wave 26

    REVISED WAVE 26, due to the new addition to the family:


    MONDAY
    LEGS:
    Back Squat (oly)
    Front Squat (oly)
    Box Squat (below parallel)
    Bar Lunges

    TUESDAY ~ Treadmill (LISS Cardio)

    WEDNESDAY
    CHEST:
    Flat Bench
    Reverse Bench
    SHOULDERS:
    Standing Strict Press
    1-Arm OH Press (db) (this is more to work positions for my shoulder and also to get it used to used to doing movements OH).
    TRICEPS:
    DB Kickback
    1-Arm OH Ext (this is more to work positions for my shoulder and also to get it used to used to doing movements OH).

    THURSDAY ~ Treadmill (LISS Cardio)

    FRIDAY
    BACK:
    Deadlift (conventional)
    GM/Squat Combo
    Snatch Pulls from Hang
    Bent Over Rows (palms down)
    BICEPS:
    Alt DB Curl

    SATURDAY ~ Stadiums

    SUNDAY
    OFF

    I perform a dynamic warm up before each training session, drink 1/2 strength powerade during the workout, and after I perform my shoulder rehab movements.
    Last edited by BrotherIron; 05-24-2011 at 12:47 AM.

  2. #12
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    Default May 23, 11 ~ Legs

    Well, we ended up getting the lil puppy so I'll be going back to a 3x week training regimen for the next couple of months till he's potty trained and g2g to be by himself in the crate while I'm away training. I'll post my revised training regimen tomorrow.

    I did my dynamic warm up, drank my 1/2 strength powerade, and did 4 shoulder rehab movements. Tomorrow I'll do 5 and LISS Cardio.

    Also with the new pup I didn't get any sleep so my numbers weren't anything to tear underwear over but I did what I needed to do and hit some ok numbers.
    WAVE 26 WEEK 1
    LEGS:

    Back Squat (oly)~ 136kgX5, 157kgX5, 177kgX6

    Front Squat (oly)~ 114kgX5, 130kgX5, 147kgX6

    Box Squats (below parallel)~ 100kgX5, 110kgX5, 120kgX5, 130kgX3, 140kgX3

    Lunges~ 40kgX7, 50kgX7, 60kgX5

    Shoulder Rehab: Scap hangs, Scap Motions, Wall angels, Stick stretch.

  3. #13
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    [QUOTE=BrotherIron;13061]SST stands for "Specialized Strength Training". It's a hybrid training method which I devised utilizing principles from Olympic Weightlifting, Powerlifting, and Strongman. The purpose of this training regimen is to increase speed, strength, coordination, agility, and size.

    I train in 8 week cycles (2, 4 week waves) where the 4th & 8th week are a deload week (light week). The deload week essentially gives my CNS a break, allowing me to recover and ready myself for the next 3 wave of work. I train using periodization (percentages) for my major movements like deadlift, squat (front & back olympic style), bench, etc. These major movements are not substituted at any time during the regimen. The percentages I use for my major movements are as follows; Week1 65/75/85%, Week 2 70/80/90%, Week 3 75/85/95%, and Week 4 40/50/60%. The rep scheme I use for my major movements are as follows; Week 1 3 sets of 5, Week 2 3 sets of 3, Week 3 1 set of 5/ 1 set of 3/ 1 set of 1, Week 4 3 sets of 5. The goal is to hit the required reps during each week. On the last set of week 1-3 if I am able to lift more reps on the last set, I do. The main thing though is to make sure I hit the required totals though. One week 4 I only adhere to the rep, set, and percentage scheme laid out because that week is for recovery. I add weight with each new wave. Once I stall 2x I recalculate my true 1RM and then recreate my percentages based on that. I wait till I stall 2x because there can be outside influences as to why you were unable to hit your require numbers that day. Perhaps you didn't sleep enough, get enough food in you that day, or any other of the many reasons.

    I utilize linear progression on all assisting movements that focuses on strength, but also builds size. On all assisting movements I use a 7-5-5-3-3 rep/set scheme. On Olympic assisting movements like snatch pulls, clean pulls, etc I use a 5-5-3-3-3 rep/set scheme. The purpose is to keep proper form which helps build proper motor and neural pathways and also keep you from getting injured which easily takes place when form becomes sloppy. The assisting movements are substituted with each new 8 week cycle.

    Now, onto how much rest I take in between sets. For my major movements like deadlifts, squats, bench, etc I take 3-5min of rest depending on where I am on the wave. For all assisting movements I only take 1min 30sec rest time. I also train only 4x week, training EOD. This also allows my CNS to stay fresh and not overtrain. So for training days, you could choose Mon/Wed/Fri/Sun or any other combination which fits your schedule. There is also a 3x week training schedule but I



  4. #14
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    Thanks. I'll bet you'll wind up being pleasantly surprised with the results.

    You want to use the 4 day split and I can put up some examples. I was going with that before my new family addition and now I'll be doing a 3 day split for the next 2 or so months till things calm down.

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    Quote Originally Posted by BrotherIron View Post
    Thanks. I'll bet you'll wind up being pleasantly surprised with the results.

    You want to use the 4 day split and I can put up some examples. I was going with that before my new family addition and now I'll be doing a 3 day split for the next 2 or so months till things calm down.

    Yeah that would be great if you could post some examples Thanks



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    Quote Originally Posted by Wheyrage View Post
    Yeah that would be great if you could post some examples Thanks
    I train using 3 mesocycles and 6 microcycles. I rotate assisting exercises and keep the staple exercises in at all times. My training regimen is made up of 50+ exercises.

    Here is a 4 day split I use:

    MON
    Legs
    Back Squat (oly)
    Front Squat (oly)
    RDL Snatch Grip
    Bottom Up Back Squat

    WED
    Chest
    Flat Bench
    Close Grip Incline Bench
    Triceps
    Weighted Dips
    Skull Crushers (decline bench)

    FRI
    Deadlift (conventional)
    Seated Good Morning on Flat Bench
    1-Arm DB Rows
    Face Pulls

    SUN
    Shoulders
    OH Strict Press
    Hanging Side Laterals
    Z – Press
    Biceps
    Barbell Curl


  7. #17
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    Default May 24, 11 ~ Cardio

    I did my 45min of LISS Cardio this morning. I'll hit Chest/Shoulder/Triceps tomorrow.

    I'm making progress with the lil pup who I have named "Kilo" for kilograms. He is pooping outside but peeing in his crate. At least it's not in the house on the floor. I'll work on getting him to pee outside. He just turned 8 weeks old this Mon.

    I'll also perform my shoulder rehab this evening.

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    Default May 25, 11 ~ Chest/Shoulder/Tricep

    This was new to me, doing all 3 on one day. It went well. This will give me Sun's off to train the new pup. Shoulder felt great which was important.

    Did the usual, dynamic warm up, 1/2 strength powerade, and shoulder rehab after.

    WAVE 26 WEEK 1
    CHEST:

    Flat Bench~ 200lbsX5, 230lbsX5, 260lbsX5

    Reverse Bench~ 165lbsX5, 175bsX5, 185lbsX5, 195lbsX3, 205lbsX3

    SHOULDER:
    OH Strict Press (standing)~ 45kgX5, 55kgX5, 65kgX5

    TRICEPS:
    Rope Pulldown~ 80lbsX7, 90lbsX7, 100lbsX7. 110lbsX5

    1-Arm OH Ext~ 15lbsX7, 17.5lbsX7, 20lbsX 2(7)
    I was amazed how well these felt today. They felt great, had no pain at all.

    SHOULDER REHAB: Stick Stretch, Scap Hang, Scap Motions, Wall Angels. Still have Sea Turtles tonight.

  9. #19
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    I've been preaching my rehab movements for a while now but I can't reiterate it enough, if you're having problems with your shoulder give them a try. You won't be disappointed. I went from pressing 130kg to not being able to press 2kg OH. Now, I'm not 100% yet but I'm making progress and I'm easily pressing 65kg OH. I'll get back to 130kg in time but what matters is I am better with each week.

    And if you don't have problems I still recommend doing some of them as prehab work. The shoulder girdle is very delicate and easy to injure. You don't want to be sidelined when taking 5min 3x week could have prevented it.

    I'll be starting knee prehab soon b/c I squat hams to calves and therefore want to ensure my knees stay healthy and don't have problems down the road. I'll be posting what I do for them in here also.
    Last edited by BrotherIron; 05-25-2011 at 07:33 PM.

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    Default May 26, 11 ~ Cardio

    Did my 45min of LISS Cardio. I'll do shoulder rehab tonight and tomorrow it's Back/Bicep Day.

    SS decided not to go and compete at the Olympic Weightlifting meet so I don't have to take a 4hr trip this weekend which makes my life a bit easier. She'll be at Worlds next week competing in BJJ.

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