T Nation

My Current SSP Layout


#1

If it’s of any interest I’m running The Shield phase right now (which I run back to back fairly often)…

Day 1 - Legs

Leg curls -
Heels together high bar squats - main movement
Lunges -
1 split legged Romanian’s -

Day 2 -
Incline Press w/bands starting from dead stop on pins - main movement
Incline KB Flye -
1.5 side laterals -
front raises -
Band Pushdowns -
KB skullies -

Day 3 -
V-Bar chins -
Barbell Rows - main movement
Kneeling Shrugs -
Barbell 21’s -

That’s how I’m twerking…errrr working it right now.

How have you guys setup some of your Shield Phases?


#2

I’m re-running the shield now like so:
image


#3

Monday:
Ler Curls
Squat (Main Lift)
Rdl
Hip Thrust with 5sec top
Farmer’s Walk

Wed:
Barbell. Bench Press (Mail Lift) ( db pec activator before and between sets)
DB Incline Bench
Behind Back Shlouder Press
Lateral raise ( 20-15-10/10-15-20)
front plate raise 25lb 100reps

Friday:

T-bar row (main lift)
Chin ups
Db Shrug w/ 3sec at top
rear delts swing 3x20-30
barbell curl x100

another days:
cardio
band pull x100 reps


#4

Progression…in 4/12 weeks?


#5

Paul, you have any guidelines for optional 3 rm test on week 4? The 2 working sets at 90% so 3rm at 92.5-95%?

Currently running
Monday
Seated ham curls
B.B. lowbar squat main lift
RDL with added band resistance

Wednesday
Flat bench
Slight incline db flies
Seated Smith OHP
Db laterals
Reverse db flies
PJR pullovers

Friday

Sumo deadlift
Lat pulldowns neutral grip
B.B. shrugs
Hammer curls


#6

Honestly use some auto regulation for that. If the 90% triple moves slow then just opt out of the testing. If they fly, then use your best judgement. This is more of a trusting your own judgement kind of thing really.


#7

Ok right on. Thanks