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Thread: Specialized Strength Training (SST)

  1. #21
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    kicking ass im sure!

  2. #22
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    Default May 27, 11 ~ Back/Biceps

    Had a KICKASS workout today. I was a bit pressed for time so I only did 4 sets instead of 5 sets but I hit REALLY good numbers. I had to train today in a pair of Adidas pants and it actually helped me I think b/c I didn't have any bloody shins when I was done. I'll wear them this whole wave and see if it was really helpful or not.

    Dynamic warm up, 1/2 strength powerade, and shoulder rehab when I was done.

    WAVE 26 WEEK 1
    BACK:

    Deadlift (conventional)~ 159kgX5, 182kgX5, 206kgX10
    206kg (454lbs) X 10 was great.

    GM/Squat Combo~ 80kgX5, 90kgX5, 100kgX3, 110kgX2

    Snatch Pulls from Hang~ 90kgX5, 95kgX5, 100kgX3, 105kgX3

    Bent Over Rows (palms down)~ 95kgX7, 100kgX7, 105kgX5, 110kgX3

    BICEPS:
    Bar Curl~ 95lbsX7, 105lbsX7 X7 X5

    SHOULDER REHAB: Scap Hang, Scap Motion, Wall Angels, Stick Stretch.

  3. #23
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    [QUOTE=BrotherIron;14950]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
    [SIZE=2][FONT=&quot]Z



  4. #24
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    looks good BI ..keep up the good work
    To Die with Honor is the greatest Honor.

  5. #25
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    Quote Originally Posted by MCSS13 View Post
    looks good BI ..keep up the good work
    Thanks. I'm eager to see how well I pull 220kg. I pulled it for an easy 10 reps before I dropped my weight (18lbs). That will be the true test.

  6. #26
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    Took 2 aleeve this morning. My left forearm seems to have been aggravated from doing bar curls. I guess I'll stick to DB from now on b/c I don't need it to get pulled again. I rest today and tomorrow, only doing stadiums today so I'll be fine for next week.

    I got my screaming toast and I'll just put it on my left forearm every day I lift next week and wear my sleeve.

  7. #27
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    Default May 28, 11 ~ Cardio

    Did 30min of Stadiums/Track. 7 stadiums and 4 tracks.

  8. #28
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    I havent done stadiums since high school hockey they suck. 30mins is a pretty good amount of time
    To Die with Honor is the greatest Honor.

  9. #29
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    Quote Originally Posted by MCSS13 View Post
    I havent done stadiums since high school hockey they suck. 30mins is a pretty good amount of time
    Thanks. I'm not running stadiums alone for 30mins. I run the stadiums 2x and than walk the track (trot) 1x. It's still brutal and if you're a bigger athlete like me this is the best way to get some sprints in. Sprinting on a flat surface will pull a hamstring if you're not super small.

  10. #30
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    Here's a pic of Baby, my 2yr old APBT. She's all white from head to tail.

    baby.jpg

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